Dive into this athlete’s performance at 2024 London using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve his time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of 04:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:34 (From 08:31 to 05:57) | 53.5% |
| Wall Balls | 01:27 (From 08:36 to 07:09) | 30.2% |
| Sandbag Lunges | 00:21 (From 05:56 to 05:35) | 7.3% |
| Farmers Carry | 00:14 (From 02:33 to 02:19) | 4.9% |
| Rowing | 00:12 (From 05:10 to 04:58) | 4.2% |
| Ski Erg | 00:00 (From 04:19 to 04:19) | 0.0% |
| Sled Push | 00:00 (From 02:56 to 02:56) | 0.0% |
| Sled Pull | 00:00 (From 04:44 to 04:44) | 0.0% |
| Run Total | 00:00 (From 42:25 to 42:25) | 0.0% |
| Spencer Adam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:35 | 00:00 | 04:58 +01:37 | 00:00 +00:00 |
| Ski Erg | 04:19 | 06:35 | 04:35 -00:16 | 04:58 +01:37 |
| Running 2 | 04:41 | 10:54 | 05:23 -00:42 | 09:33 +01:21 |
| Sled Push | 02:56 | 15:35 | 03:12 -00:16 | 14:56 +00:39 |
| Running 3 | 04:52 | 18:31 | 05:52 -01:00 | 18:08 +00:23 |
| Sled Pull | 04:44 | 23:23 | 05:31 -00:47 | 24:00 -00:37 |
| Running 4 | 04:54 | 28:07 | 05:52 -00:58 | 29:31 -01:24 |
| Burpees Broad Jump | 08:31 | 33:01 | 06:10 +02:21 | 35:23 -02:22 |
| Running 5 | 05:08 | 41:32 | 06:04 -00:56 | 41:33 -00:01 |
| Rowing | 05:10 | 46:40 | 05:01 +00:09 | 47:37 -00:57 |
| Running 6 | 05:07 | 51:50 | 05:54 -00:47 | 52:38 -00:48 |
| Farmers Carry | 02:33 | 56:57 | 02:24 +00:09 | 58:32 -01:35 |
| Running 7 | 05:10 | 59:30 | 05:53 -00:43 | 01:00:56 -01:26 |
| Sandbag Lunges | 05:56 | 01:04:40 | 05:48 +00:08 | 01:06:49 -02:09 |
| Running 8 | 06:00 | 01:10:36 | 06:46 -00:46 | 01:12:37 -02:01 |
| Wall Balls | 08:36 | 01:16:36 | 07:26 +01:10 | 01:19:23 -02:47 |
| Roxzone | 09:45 | 01:34:50 | 08:01 +01:44 | 01:34:50 |
Hey Adam! First off, let me give you a virtual high-five for smashing your way to a Top 11% finish overall in the London Hyrox event! You clocked in at 01:34:50, which is no small feat considering you were up against 4,462 athletes. Not only that, but your Total Running Time of 00:42:25 was 4:28 faster than the average, showcasing that you definitely have a runner's edge. 💪
However, it looks like you might have taken a little too much time to warm up on that first running segment, coming in 1:40 slower than average. It’s like a car that needs a jump-start! For future races, remember that pacing is crucial. You started a bit slower than expected, which may have set the tone for the rest of the race. Your running profile indicates you’re more suited to endurance, but we need to bolster your strength and transitions to make you a true Hyrox powerhouse.
Now, let’s dive into the segments that could use a little TLC. Here’s a list of your worst performers and how we can turn them into your new best friends:
Burpees are a total love-hate relationship, but they don't have to be your Kryptonite. Aim for 5 sets of 10 burpees twice a week, focusing on explosive jumps. Work on your form: a strong land and quick transition into the next rep will help. You can also practice a burpee-to-box jump combo for added explosiveness.
This is your transition time, and we need to shave off those seconds. Practice setting up your equipment before you start—think of it as your pre-race ritual! Incorporate transition drills in your workouts where you cycle through exercises without rest. Maybe add a timer to create a little pressure! 🕰️
Wall balls can feel like a slow dance with a partner who has two left feet. Focus on consistent power and rhythm. Aim for 3 sets of 15 wall balls with a target height that challenges you. Use lighter weights to practice your form, and then gradually increase as you improve.
These are essential for leg strength and stability. Focus on 2 sets of 10 lunges on each leg, ensuring your knees don't cross your toes. Add weights progressively to ensure you’re not just going through the motions.
This is about grip and core strength. Practice farmers carries with heavier weights for short distances. Try to maintain a strong posture, keeping your shoulders back and core engaged. Aim for 3 rounds of 30 meters with increasing weights each week.
Rowing is all about technique. Work on your form by incorporating interval training on the rower—something like 30 seconds on, 30 seconds off for 10 rounds. Focus on engaging your legs first, then your arms. Think of it like trying to row a boat while eating a sandwich—don't drop it!
Here are some race strategies to keep in mind:
Overall, Adam, you’ve got a solid foundation to work from, and with some targeted training, you can elevate your performance even further. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing, stay consistent, and let’s turn those weaknesses into strengths! 💥
Take this feedback as a roadmap to your next race. Train hard, recover well, and who knows? The podium might just be waiting for you next time! Keep smashing those goals, and remember, I’m here to help you every step of the way—let’s go get it! - The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Brindle Dan | 2023 London | 01:35:05 | |
| Yip Scott | 2023 Hong Kong | 01:35:13 | |
| Jaeger Sven | 2022 Maastricht | 01:34:43 | |
| Diez Antonio | 2024 New York | 01:35:01 | |
| Schrum Torben | 2023 Hamburg | 01:35:12 | |
| Filippini Gabriele | 2023 Milan | 01:34:27 | |
| Cameron James | 2024 Stockholm | 01:34:40 | |
| Schäffler Michael | 2024 Karlsruhe | 01:34:40 | |
| Rebollo Jesús | 2024 Madrid | 01:34:46 | |
| Eschler André | 2024 Karlsruhe | 01:34:34 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Glasgow Spencer Adam | 01:44:41 | |
| 2024 Birmingham Spencer Adam | 01:33:13 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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Spencer Adam
