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 05:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:57 (From 45:25 to 41:28) | 67.9% |
| Sled Push | 00:54 (From 03:35 to 02:41) | 15.5% |
| Farmers Carry | 00:30 (From 02:32 to 02:02) | 8.6% |
| Rowing | 00:11 (From 04:54 to 04:43) | 3.2% |
| Sled Pull | 00:08 (From 04:45 to 04:37) | 2.3% |
| Wall Balls | 00:07 (From 06:08 to 06:01) | 2.0% |
| Ski Erg | 00:02 (From 04:24 to 04:22) | 0.6% |
| BBJ | 00:00 (From 03:18 to 03:18) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:45 to 04:45) | 0.0% |
| Cartledge Sean | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:36 | 00:00 | 04:35 +00:01 | 00:00 +00:00 |
| Ski Erg | 04:24 | 04:36 | 04:26 -00:02 | 04:35 +00:01 |
| Running 2 | 05:23 | 09:00 | 04:55 +00:28 | 09:01 -00:01 |
| Sled Push | 03:35 | 14:23 | 02:51 +00:44 | 13:56 +00:27 |
| Running 3 | 05:44 | 17:58 | 05:22 +00:22 | 16:47 +01:11 |
| Sled Pull | 04:45 | 23:42 | 04:53 -00:08 | 22:09 +01:33 |
| Running 4 | 05:46 | 28:27 | 05:20 +00:26 | 27:02 +01:25 |
| Burpees Broad Jump | 03:18 | 34:13 | 05:16 -01:58 | 32:22 +01:51 |
| Running 5 | 06:13 | 37:31 | 05:30 +00:43 | 37:38 -00:07 |
| Rowing | 04:54 | 43:44 | 04:48 +00:06 | 43:08 +00:36 |
| Running 6 | 05:50 | 48:38 | 05:21 +00:29 | 47:56 +00:42 |
| Farmers Carry | 02:32 | 54:28 | 02:09 +00:23 | 53:17 +01:11 |
| Running 7 | 05:47 | 57:00 | 05:20 +00:27 | 55:26 +01:34 |
| Sandbag Lunges | 04:45 | 01:02:47 | 05:02 -00:17 | 01:00:46 +02:01 |
| Running 8 | 06:10 | 01:07:32 | 05:57 +00:13 | 01:05:48 +01:44 |
| Wall Balls | 06:08 | 01:13:42 | 06:27 -00:19 | 01:11:45 +01:57 |
| Roxzone | 05:15 | 01:24:57 | 06:45 -01:30 | 01:24:57 |
To improve his performance in these segments, Sean should focus on the following strategies:
1. Running Technique: Sean should work on improving his running technique and efficiency. This can be achieved through drills such as interval training, hill sprints, and tempo runs. By incorporating these exercises into his training routine, Sean can improve his running speed and reduce the time lost in running segments.
2. Strength Training: Sean should prioritize strength training exercises that target the muscle groups used during the race, such as the legs, core, and upper body. Exercises like squats, lunges, deadlifts, and push-ups can help improve overall strength and power. By increasing his strength, Sean will be able to perform better in segments such as the Sled Push, Farmers Carry, and Sandbag Lunges.
3. Transition Time: Sean should work on improving his transition time between exercises. This can be achieved through practicing quick and efficient transitions during training sessions. By reducing the time spent in the Roxzone, Sean can save valuable seconds that can make a significant difference in his overall race time.
In conclusion, Sean Cartledge performed well in the 2023 Dublin HYROX race, but there are areas for improvement, particularly in the running segments and transition times. By focusing on running technique, strength training, and improving transition times, Sean can enhance his performance in future races. Implementing race strategies such as pacing, mental preparation, and race simulations will also contribute to his overall success.
| Similar Athletes | |||
|---|---|---|---|
| Hendricks Terry | 2024 Houston | 01:25:16 | |
| Nelissen Knud | 2023 Amsterdam | 01:25:12 | |
| Lloyd Edward | 2024 Manchester | 01:24:54 | |
| Godfrey Niall | 2023 Dublin | 01:24:46 | |
| Pease Nicholas | 2024 Washington - North American Championships | 01:25:06 | |
| Graham Simon | 2024 Melbourne | 01:25:07 | |
| Goliszek Mateusz | 2024 Katowice | 01:25:10 | |
| Tanski Steve | 2021 Leipzig | 01:24:33 | |
| Baron De Grote Gonzalez Karl Erich | 2024 Hamburg | 01:24:46 | |
| Manson Ed | 2023 London | 01:25:25 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Cartledge Sean
