Dive into this athlete’s performance at 2023 Glasgow 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 04:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:16 (From 06:38 to 05:22) | 26.5% |
| Run Total | 01:10 (From 46:49 to 45:39) | 24.4% |
| BBJ | 01:05 (From 07:02 to 05:57) | 22.6% |
| Farmers Carry | 00:36 (From 02:55 to 02:19) | 12.5% |
| Wall Balls | 00:35 (From 07:44 to 07:09) | 12.2% |
| Sandbag Lunges | 00:05 (From 05:40 to 05:35) | 1.7% |
| Ski Erg | 00:00 (From 04:27 to 04:27) | 0.0% |
| Sled Push | 00:00 (From 03:00 to 03:00) | 0.0% |
| Rowing | 00:00 (From 04:49 to 04:49) | 0.0% |
| Maloney Aidan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:50 | 00:00 | 05:00 -00:10 | 00:00 +00:00 |
| Ski Erg | 04:27 | 04:50 | 04:35 -00:08 | 05:00 -00:10 |
| Running 2 | 04:53 | 09:17 | 05:23 -00:30 | 09:35 -00:18 |
| Sled Push | 03:00 | 14:10 | 03:12 -00:12 | 14:58 -00:48 |
| Running 3 | 05:40 | 17:10 | 05:53 -00:13 | 18:10 -01:00 |
| Sled Pull | 06:38 | 22:50 | 05:30 +01:08 | 24:03 -01:13 |
| Running 4 | 05:56 | 29:28 | 05:52 +00:04 | 29:33 -00:05 |
| Burpees Broad Jump | 07:02 | 35:24 | 06:11 +00:51 | 35:25 -00:01 |
| Running 5 | 06:11 | 42:26 | 06:05 +00:06 | 41:36 +00:50 |
| Rowing | 04:49 | 48:37 | 05:02 -00:13 | 47:41 +00:56 |
| Running 6 | 05:45 | 53:26 | 05:54 -00:09 | 52:43 +00:43 |
| Farmers Carry | 02:55 | 59:11 | 02:24 +00:31 | 58:37 +00:34 |
| Running 7 | 05:46 | 01:02:06 | 05:52 -00:06 | 01:01:01 +01:05 |
| Sandbag Lunges | 05:40 | 01:07:52 | 05:49 -00:09 | 01:06:53 +00:59 |
| Running 8 | 07:52 | 01:13:32 | 06:46 +01:06 | 01:12:42 +00:50 |
| Wall Balls | 07:44 | 01:21:24 | 07:28 +00:16 | 01:19:28 +01:56 |
| Roxzone | 06:02 | 01:34:59 | 08:03 -02:01 | 01:34:59 |
An analysis of his splits reveals that Aidan was generally consistent in his performance, with some segments being faster than average and others slower. His best running lap was completed in 00:04:50, which was only 00:04 slower than the average. The Ski Erg segment was particularly strong for Aidan, as he completed it in 00:04:27, which was 00:04 faster than the average.
To improve in the Run Total segment, Aidan should work on improving his overall fitness and his transition time. This can be achieved through a combination of cardiovascular training, such as interval running and HIIT workouts, and practicing smooth and efficient transitions between exercises.
For the Burpees Broad Jump segment, Aidan should focus on increasing his explosive power and agility. Exercises such as box jumps, plyometric push-ups, and agility ladder drills can help improve his performance in this segment. Additionally, practicing proper form and technique, including a quick and efficient transition between burpees and broad jumps, will be beneficial.
In the Running 8 segment, Aidan should work on improving his endurance and speed. Interval training, hill sprints, and tempo runs can help him increase his running pace and overall performance in this segment. Incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and deadlifts, can also improve his running performance.
For the Sled Pull segment, Aidan should focus on building strength in his legs and core. Exercises such as sled pushes, squats, and planks can help improve his performance in this segment. Additionally, practicing proper technique and utilizing the full power of his legs during the pull will lead to better results.
Improving in the Farmers Carry segment will require Aidan to focus on his grip strength and overall endurance. Exercises such as farmer's walks, dead hangs, and grip strengtheners can help him develop a stronger grip. Additionally, incorporating exercises that target the muscles used in the farmers carry, such as farmer's walk lunges and kettlebell swings, can enhance his performance in this segment.
In the Wall Balls segment, Aidan should work on his upper body strength and coordination. Exercises such as wall ball throws, push presses, and medicine ball slams can help improve his performance. Focusing on proper form and technique, including a smooth and efficient transition between squatting and throwing the ball, will also be beneficial.
By implementing these strategies and focusing on targeted improvements, Aidan can continue to enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Janssens Paul | 2024 Rotterdam | 01:34:51 | |
| San Roman Mario | 2022 Los Angeles | 01:35:16 | |
| GarciaGinovart Francisco | 2024 Madrid | 01:35:02 | |
| Sloan Toby | 2024 Melbourne | 01:35:19 | |
| Hennessy Sean | 2022 London | 01:34:32 | |
| Fernandes Daniel | 2024 Marseille | 01:34:45 | |
| Klaarenbeek Vincent | 2023 Rotterdam | 01:35:00 | |
| Webb Graeme | 2024 Melbourne | 01:34:44 | |
| Mencia Acosta Mikel | 2024 Bilbao | 01:34:41 | |
| Aluf Daniel | 2023 London | 01:34:45 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Glasgow Maloney Aidan | 01:41:45 | |
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Maloney Aidan
