Dive into this athlete’s performance at 2023 Chicago 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 02:14. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:49 (From 49:27 to 47:38) | 81.3% |
| Sandbag Lunges | 00:14 (From 05:14 to 05:00) | 10.4% |
| Sled Pull | 00:06 (From 05:59 to 05:53) | 4.5% |
| Rowing | 00:04 (From 05:31 to 05:27) | 3.0% |
| Sled Push | 00:01 (From 02:48 to 02:47) | 0.7% |
| Ski Erg | 00:00 (From 05:09 to 05:09) | 0.0% |
| BBJ | 00:00 (From 05:40 to 05:40) | 0.0% |
| Farmers Carry | 00:00 (From 02:12 to 02:12) | 0.0% |
| Wall Balls | 00:00 (From 04:32 to 04:32) | 0.0% |
| Rahn Katie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:56 | 00:00 | 05:23 -00:27 | 00:00 +00:00 |
| Ski Erg | 05:09 | 04:56 | 05:12 -00:03 | 05:23 -00:27 |
| Running 2 | 06:09 | 10:05 | 05:44 +00:25 | 10:35 -00:30 |
| Sled Push | 02:48 | 16:14 | 02:52 -00:04 | 16:19 -00:05 |
| Running 3 | 06:22 | 19:02 | 06:04 +00:18 | 19:11 -00:09 |
| Sled Pull | 05:59 | 25:24 | 06:08 -00:09 | 25:15 +00:09 |
| Running 4 | 06:21 | 31:23 | 06:05 +00:16 | 31:23 +00:00 |
| Burpees Broad Jump | 05:40 | 37:44 | 06:42 -01:02 | 37:28 +00:16 |
| Running 5 | 06:31 | 43:24 | 06:14 +00:17 | 44:10 -00:46 |
| Rowing | 05:31 | 49:55 | 05:30 +00:01 | 50:24 -00:29 |
| Running 6 | 06:28 | 55:26 | 06:07 +00:21 | 55:54 -00:28 |
| Farmers Carry | 02:12 | 01:01:54 | 02:23 -00:11 | 01:02:01 -00:07 |
| Running 7 | 06:28 | 01:04:06 | 06:06 +00:22 | 01:04:24 -00:18 |
| Sandbag Lunges | 05:14 | 01:10:34 | 05:10 +00:04 | 01:10:30 +00:04 |
| Running 8 | 06:15 | 01:15:48 | 06:39 -00:24 | 01:15:40 +00:08 |
| Wall Balls | 04:32 | 01:22:03 | 05:32 -01:00 | 01:22:19 -00:16 |
| Roxzone | 09:04 | 01:35:31 | 07:40 +01:24 | 01:35:31 |
Katie's best running lap was 00:04:56, which was 00:12 faster than the average. This indicates that she has good speed and endurance during short distances. However, her overall running time was slower than average, suggesting that she may benefit from focusing more on building her running endurance.
To improve the Run Total segment, Katie should focus on improving her overall fitness and reducing her transition time. This can be achieved through a combination of interval training, plyometric exercises, and circuit training. Interval training, such as high-intensity interval training (HIIT), can help improve Katie's running endurance and speed. Plyometric exercises, such as jump squats and burpees, can improve her explosive power and agility. Circuit training incorporating various exercises like lunges, push-ups, and planks can help improve her overall strength and endurance.
For the Roxzone segment, Katie should work on improving her overall fitness and reducing her transition time. This can be achieved through a combination of cardiovascular exercises, such as running or cycling, and strength training exercises that target the muscles used during transitions, such as squats and lunges. Additionally, practicing efficient transitions during training sessions can help improve her overall time in the Roxzone.
To improve the specific running segments (Running 2, Running 7, Running 6, Running 5, Running 4, and Running 3), Katie should focus on building her running endurance. Long distance running, tempo runs, and hill sprints can all be incorporated into her training routine to improve her overall running performance. Additionally, she can work on improving her running form and technique, such as maintaining an upright posture, engaging her core, and landing with a midfoot strike.
Katie should also pay close attention to her transitions between exercises and aim to minimize the time spent in the Roxzone. Practicing efficient transitions during training can help her save valuable time during the race.
Lastly, Katie should set specific goals for each segment and work towards achieving them. By breaking down the race into smaller, manageable segments, she can stay focused and motivated throughout the race.
Overall, Katie's performance in the 2023 Chicago HYROX race was commendable, with several areas of strength and areas for improvement identified. By implementing the training strategies and techniques outlined above, she can continue to enhance her performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Davies Chloe | 2024 London | 01:35:45 | |
| Ofarrell Aoife | 2024 London | 01:35:19 | |
| Van Eijden Laura | 2024 Amsterdam | 01:35:56 | |
| Wood Roxy | 2023 Dubai | 01:35:31 | |
| Von Oppen Anushka | 2024 Melbourne | 01:35:16 | |
| Felvus Gemma | 2024 Madrid | 01:35:40 | |
| Carpio Louella Patricia | 2023 Singapore | 01:35:38 | |
| Wittholz Valeska | 2021 Hamburg | 01:35:02 | |
| Reid Fiona | 2024 Melbourne | 01:35:23 | |
| Gallegos Ashby Evelyn | 2024 Köln | 01:35:18 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Rahn Katie
