Dive into this athlete’s performance at 2024 Birmingham 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 03:19. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 00:53 (From 05:26 to 04:33) | 26.6% |
| BBJ | 00:50 (From 05:43 to 04:53) | 25.1% |
| Farmers Carry | 00:43 (From 02:44 to 02:01) | 21.6% |
| Wall Balls | 00:37 (From 06:32 to 05:55) | 18.6% |
| Rowing | 00:13 (From 04:55 to 04:42) | 6.5% |
| Sled Push | 00:02 (From 02:41 to 02:39) | 1.0% |
| Ski Erg | 00:01 (From 04:22 to 04:21) | 0.5% |
| Sandbag Lunges | 00:00 (From 04:32 to 04:32) | 0.0% |
| Run Total | 00:00 (From 39:45 to 39:45) | 0.0% |
| Dinsdale Sam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:25 | 00:00 | 04:35 +00:50 | 00:00 +00:00 |
| Ski Erg | 04:22 | 05:25 | 04:25 -00:03 | 04:35 +00:50 |
| Running 2 | 04:31 | 09:47 | 04:54 -00:23 | 09:00 +00:47 |
| Sled Push | 02:41 | 14:18 | 02:52 -00:11 | 13:54 +00:24 |
| Running 3 | 04:43 | 16:59 | 05:20 -00:37 | 16:46 +00:13 |
| Sled Pull | 05:26 | 21:42 | 04:52 +00:34 | 22:06 -00:24 |
| Running 4 | 04:51 | 27:08 | 05:18 -00:27 | 26:58 +00:10 |
| Burpees Broad Jump | 05:43 | 31:59 | 05:12 +00:31 | 32:16 -00:17 |
| Running 5 | 04:56 | 37:42 | 05:28 -00:32 | 37:28 +00:14 |
| Rowing | 04:55 | 42:38 | 04:47 +00:08 | 42:56 -00:18 |
| Running 6 | 04:59 | 47:33 | 05:20 -00:21 | 47:43 -00:10 |
| Farmers Carry | 02:44 | 52:32 | 02:08 +00:36 | 53:03 -00:31 |
| Running 7 | 04:53 | 55:16 | 05:19 -00:26 | 55:11 +00:05 |
| Sandbag Lunges | 04:32 | 01:00:09 | 04:59 -00:27 | 01:00:30 -00:21 |
| Running 8 | 05:31 | 01:04:41 | 05:54 -00:23 | 01:05:29 -00:48 |
| Wall Balls | 06:32 | 01:10:12 | 06:20 +00:12 | 01:11:23 -01:11 |
| Roxzone | 07:50 | 01:24:25 | 06:42 +01:08 | 01:24:25 |
Sam, you did an excellent job in the 2024 Birmingham Hyrox race. Your overall rank of 1277 out of 4107 athletes puts you in the top 31%, a commendable achievement. You performed exceptionally well in your age group as well, ranking in the top 36% of 811 athletes. Your total running time was 00:39:45 which is 02:38 minutes faster than the average participant, demonstrating your strength in running. Your best running lap was 00:04:31, faster than many of your peers.
Notably, your racing profile suggests that you're a strong runner, and you maintained a good pace throughout the race. However, it seems you started off a bit slower in the first running segment and picked up the pace later, which is seen in your faster times in subsequent running segments.
Roxzone: This was one of your slower segments, where you spent 1:16 minutes longer than the average athlete. This suggests you took more time to rest or transition between exercises. To improve this, consider incorporating interval training into your routine to enhance your overall fitness and transition speed. Practice transitioning between different exercises to minimize downtime.
Pacing: While you demonstrated strong running ability, consider pacing yourself a bit faster during the initial running segment to gain an early advantage.
Transitions: Minimize your rest time and aim for smoother transitions between exercises to save time. Practice these transitions during your training.
Strength Training: As your running time is faster than average, focus on strengthening exercises to balance out your performance. This will help improve your performance in strength-based segments like the sled pull and farmer's carry.
| Similar Athletes | |||
|---|---|---|---|
| Conley Ryan | 2024 Anaheim | 01:24:02 | |
| Sarratea Dimas | 2024 Paris | 01:24:48 | |
| Shorey Christopher | 2024 Birmingham | 01:24:11 | |
| Papapetrou Orestis | 2024 Vienna - European Championship | 01:24:35 | |
| Senaen Edwardo | 2024 Singapore National Stadium | 01:24:29 | |
| Zipkowitz Matt | 2024 Dallas | 01:23:59 | |
| Campbell Peter | 2024 London | 01:24:35 | |
| Dussuchal Vincent | 2024 Marseille | 01:24:25 | |
| Kolb Alexander | 2022 Hamburg | 01:24:45 | |
| Moulton Robert | 2024 Dallas | 01:24:53 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester Dinsdale Sam, Ramsdale David | 01:12:44 | |
| 2024 Glasgow Dinsdale Sam, Ramsdale David | 01:15:57 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Dinsdale Sam
