Dive into this athlete’s performance at 2023 Manchester 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 04:22. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:48 (From 48:32 to 46:44) | 41.2% |
| Wall Balls | 01:36 (From 09:04 to 07:28) | 36.6% |
| BBJ | 00:53 (From 07:06 to 06:13) | 20.2% |
| Farmers Carry | 00:05 (From 02:29 to 02:24) | 1.9% |
| Ski Erg | 00:00 (From 04:02 to 04:02) | 0.0% |
| Sled Push | 00:00 (From 03:06 to 03:06) | 0.0% |
| Sled Pull | 00:00 (From 04:31 to 04:31) | 0.0% |
| Rowing | 00:00 (From 04:46 to 04:46) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:48 to 05:48) | 0.0% |
| Cramp Adam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:26 | 00:00 | 05:02 +00:24 | 00:00 +00:00 |
| Ski Erg | 04:02 | 05:26 | 04:38 -00:36 | 05:02 +00:24 |
| Running 2 | 05:22 | 09:28 | 05:28 -00:06 | 09:40 -00:12 |
| Sled Push | 03:06 | 14:50 | 03:18 -00:12 | 15:08 -00:18 |
| Running 3 | 05:59 | 17:56 | 05:58 +00:01 | 18:26 -00:30 |
| Sled Pull | 04:31 | 23:55 | 05:42 -01:11 | 24:24 -00:29 |
| Running 4 | 06:06 | 28:26 | 06:00 +00:06 | 30:06 -01:40 |
| Burpees Broad Jump | 07:06 | 34:32 | 06:26 +00:40 | 36:06 -01:34 |
| Running 5 | 06:25 | 41:38 | 06:14 +00:11 | 42:32 -00:54 |
| Rowing | 04:46 | 48:03 | 05:06 -00:20 | 48:46 -00:43 |
| Running 6 | 06:08 | 52:49 | 06:02 +00:06 | 53:52 -01:03 |
| Farmers Carry | 02:29 | 58:57 | 02:27 +00:02 | 59:54 -00:57 |
| Running 7 | 06:07 | 01:01:26 | 06:03 +00:04 | 01:02:21 -00:55 |
| Sandbag Lunges | 05:48 | 01:07:33 | 06:02 -00:14 | 01:08:24 -00:51 |
| Running 8 | 07:02 | 01:13:21 | 07:00 +00:02 | 01:14:26 -01:05 |
| Wall Balls | 09:04 | 01:20:23 | 07:51 +01:13 | 01:21:26 -01:03 |
| Roxzone | 08:19 | 01:37:38 | 08:21 -00:02 | 01:37:38 |
In terms of his running performance, Adam's total running time was 00:48:32, which was 02:32 slower than the average for his finish time. This suggests that there is room for improvement in his running ability. However, it's worth noting that his best running lap was 00:05:22, indicating that he has the potential to perform well in shorter bursts.
To improve the Run Total segment, Adam should work on improving his overall fitness and his transition time. This can be achieved through a combination of cardiovascular training, strength training, and agility drills. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running speed and endurance. Additionally, practicing quick and efficient transitions between exercises can help minimize time lost during the race.
For the Wall Balls segment, Adam should focus on improving his strength and endurance. Incorporating exercises such as squats, lunges, and shoulder presses into his training routine can help build the necessary strength for this segment. Additionally, practicing wall ball exercises specifically can help improve his technique and efficiency.
To improve the Burpees Broad Jump segment, Adam should work on improving his agility, explosiveness, and endurance. Incorporating plyometric exercises, such as box jumps and jump squats, can help improve his explosiveness. Additionally, practicing burpees with a focus on speed and efficiency can help improve his overall performance in this segment.
For the Best Lap, Running 1, and Running 5 segments, Adam should focus on improving his speed and endurance. Incorporating interval training and tempo runs into his training routine can help improve his running speed and endurance. Additionally, practicing proper running form and technique can help optimize his performance in these segments.
By implementing these strategies and focusing on specific areas of improvement, Adam can enhance his performance in future Hyrox races and continue to progress in his fitness journey.
| Similar Athletes | |||
|---|---|---|---|
| Oneill Ronan | 2023 Dublin | 01:37:21 | |
| Arani Nima | 2024 Manchester | 01:38:02 | |
| Francois Cedric | 2024 Marseille | 01:37:33 | |
| Stoffel Thorsten | 2023 Köln | 01:37:22 | |
| Kutzner Sebastian | 2024 Frankfurt | 01:37:36 | |
| Mak Hesperus | 2024 Hong Kong | 01:37:58 | |
| Lauwereins Jan | 2022 Amsterdam | 01:37:21 | |
| Gooda Chris | 2024 Sports Direct HYROX London | 01:37:11 | |
| Foley Shane | 2022 New York | 01:37:51 | |
| Critchfield Thomas | 2023 Singapore | 01:37:50 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Cramp Adam
