Dive into this athlete’s performance at 2023 Dublin 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 06:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:03 (From 43:42 to 40:39) | 47.4% |
| Sled Push | 01:20 (From 03:56 to 02:36) | 20.7% |
| Sled Pull | 01:09 (From 05:37 to 04:28) | 17.9% |
| Wall Balls | 00:39 (From 06:27 to 05:48) | 10.1% |
| Ski Erg | 00:09 (From 04:29 to 04:20) | 2.3% |
| Rowing | 00:06 (From 04:46 to 04:40) | 1.6% |
| BBJ | 00:00 (From 03:50 to 03:50) | 0.0% |
| Farmers Carry | 00:00 (From 01:43 to 01:43) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:42 to 03:42) | 0.0% |
| Urquhart Gregor | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:16 | 00:00 | 04:30 -01:14 | 00:00 +00:00 |
| Ski Erg | 04:29 | 03:16 | 04:24 +00:05 | 04:30 -01:14 |
| Running 2 | 05:18 | 07:45 | 04:51 +00:27 | 08:54 -01:09 |
| Sled Push | 03:56 | 13:03 | 02:51 +01:05 | 13:45 -00:42 |
| Running 3 | 05:35 | 16:59 | 05:15 +00:20 | 16:36 +00:23 |
| Sled Pull | 05:37 | 22:34 | 04:47 +00:50 | 21:51 +00:43 |
| Running 4 | 06:45 | 28:11 | 05:14 +01:31 | 26:38 +01:33 |
| Burpees Broad Jump | 03:50 | 34:56 | 05:03 -01:13 | 31:52 +03:04 |
| Running 5 | 05:58 | 38:46 | 05:23 +00:35 | 36:55 +01:51 |
| Rowing | 04:46 | 44:44 | 04:45 +00:01 | 42:18 +02:26 |
| Running 6 | 05:39 | 49:30 | 05:16 +00:23 | 47:03 +02:27 |
| Farmers Carry | 01:43 | 55:09 | 02:08 -00:25 | 52:19 +02:50 |
| Running 7 | 05:40 | 56:52 | 05:15 +00:25 | 54:27 +02:25 |
| Sandbag Lunges | 03:42 | 01:02:32 | 04:55 -01:13 | 59:42 +02:50 |
| Running 8 | 05:35 | 01:06:14 | 05:48 -00:13 | 01:04:37 +01:37 |
| Wall Balls | 06:27 | 01:11:49 | 06:16 +00:11 | 01:10:25 +01:24 |
| Roxzone | 05:03 | 01:23:11 | 06:30 -01:27 | 01:23:11 |
In terms of overall time, Gregor completed the race in 01:23:11. His total running time was 00:43:42, which was 03:32 slower than the average for his finish time. This suggests that his overall fitness level and transition time can be improved in order to enhance his performance in the race.
It is worth noting that Gregor performed exceptionally well in the running segments, with a best running lap time of 00:03:16, which was 01:06 faster than the average. This indicates that he has a strong running profile and should continue to prioritize his running training.
To improve his performance in these segments, Gregor should incorporate specific training strategies and techniques. Here are some recommendations:
1. Running 4: Gregor lost significant time in this segment, finishing 01:31 slower than the average. To improve his running endurance and speed, he should incorporate interval training sessions in his training routine. This can involve alternating between high-intensity sprints and recovery jogs, gradually increasing the intensity and duration of the sprints over time.
2. Sled Push: Gregor was 00:45 slower than the average in this segment. To improve his strength and power for sled pushing, he should focus on exercises that target his lower body, such as squats, lunges, and deadlifts. Additionally, practicing sled pushing drills with progressively heavier loads will help him build the necessary strength and technique.
3. Running 5: Gregor was 00:37 slower than the average in this segment. To improve his running endurance, he should incorporate longer distance runs into his training routine. Gradually increasing the mileage and pace of these runs will help him build stamina and improve his overall running performance.
4. Running 2, Running 7, Running 6, and Running 3: Gregor lost time in these running segments as well. To improve his overall running performance, he should focus on interval training and incorporate speed workouts such as tempo runs, fartleks, and hill repeats. These workouts will help him improve his speed, endurance, and running efficiency.
By implementing these strategies and focusing on improving the identified areas, Gregor has the potential to further enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Vanderbij Daniel | 2023 Köln | 01:23:09 | |
| Downey Ted | 2024 Houston | 01:22:55 | |
| Rabot Mathieu | 2024 Bordeaux | 01:23:29 | |
| Benz Christian | 2023 München | 01:22:54 | |
| Boudreau Kyle | 2023 Chicago - North American Open Championship | 01:23:22 | |
| Assefa Betz | 2023 Stockholm | 01:23:05 | |
| Kurlander Arigón Gastón | 2024 Madrid | 01:23:23 | |
| Shaw Matthew | 2024 Manchester | 01:23:29 | |
| Gunns Matthew | 2023 Glasgow | 01:23:40 | |
| Grant Kyran | 2024 Manchester | 01:23:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow Urquhart Gregor | 01:17:07 | |
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Urquhart Gregor
