Dive into this athlete’s performance at 2023 Dallas 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 821 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 08:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 08:19 (From 59:29 to 51:10) | 96.1% |
| Rowing | 00:18 (From 05:35 to 05:17) | 3.5% |
| Sandbag Lunges | 00:02 (From 06:44 to 06:42) | 0.4% |
| Ski Erg | 00:00 (From 04:39 to 04:39) | 0.0% |
| Sled Push | 00:00 (From 02:54 to 02:54) | 0.0% |
| Sled Pull | 00:00 (From 06:04 to 06:04) | 0.0% |
| BBJ | 00:00 (From 06:50 to 06:50) | 0.0% |
| Farmers Carry | 00:00 (From 02:26 to 02:26) | 0.0% |
| Wall Balls | 00:00 (From 05:06 to 05:06) | 0.0% |
| Williams Tommy | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:15 | 00:00 | 05:19 -00:04 | 00:00 +00:00 |
| Ski Erg | 04:39 | 05:15 | 04:47 -00:08 | 05:19 -00:04 |
| Running 2 | 06:19 | 09:54 | 05:59 +00:20 | 10:06 -00:12 |
| Sled Push | 02:54 | 16:13 | 03:43 -00:49 | 16:05 +00:08 |
| Running 3 | 07:38 | 19:07 | 06:35 +01:03 | 19:48 -00:41 |
| Sled Pull | 06:04 | 26:45 | 06:32 -00:28 | 26:23 +00:22 |
| Running 4 | 07:57 | 32:49 | 06:34 +01:23 | 32:55 -00:06 |
| Burpees Broad Jump | 06:50 | 40:46 | 07:22 -00:32 | 39:29 +01:17 |
| Running 5 | 10:16 | 47:36 | 06:53 +03:23 | 46:51 +00:45 |
| Rowing | 05:35 | 57:52 | 05:19 +00:16 | 53:44 +04:08 |
| Running 6 | 06:57 | 01:03:27 | 06:40 +00:17 | 59:03 +04:24 |
| Farmers Carry | 02:26 | 01:10:24 | 02:41 -00:15 | 01:05:43 +04:41 |
| Running 7 | 07:01 | 01:12:50 | 06:41 +00:20 | 01:08:24 +04:26 |
| Sandbag Lunges | 06:44 | 01:19:51 | 06:53 -00:09 | 01:15:05 +04:46 |
| Running 8 | 08:09 | 01:26:35 | 08:08 +00:01 | 01:21:58 +04:37 |
| Wall Balls | 05:06 | 01:34:44 | 08:52 -03:46 | 01:30:06 +04:38 |
| Roxzone | 09:14 | 01:48:57 | 09:59 -00:45 | 01:48:57 |
Tommy's total running time of 00:59:29 was 09:14 slower than the average for his finish time. This indicates that he may need to improve his overall fitness and transition time in order to decrease the time spent in the roxzone.
To improve his running performance in these segments, Tommy should incorporate specific training strategies and techniques. Here are some recommendations:
1. Interval Training: Incorporate high-intensity interval training (HIIT) sessions to improve running speed and endurance. This can be done by alternating between periods of intense running and recovery periods.
2. Hill Training: Include hill repeats in his training routine to build strength and improve running efficiency. Running uphill challenges the muscles and cardiovascular system, leading to improved performance on flat terrain.
3. Tempo Runs: Incorporate tempo runs, where Tommy runs at a comfortably hard pace for a sustained period of time. This will help improve his overall running speed and endurance.
4. Strength Training: Include strength training exercises that target the muscles used during running, such as squats, lunges, and calf raises. This will help improve his running economy and reduce the time lost during running segments.
5. Plyometric Exercises: Incorporate plyometric exercises, such as box jumps and jump squats, to improve explosive power and running efficiency. These exercises can help Tommy generate more force with each stride, leading to faster running times.
By implementing these strategies and focusing on the identified areas of improvement, Tommy can enhance his performance in future HYROX races. It is important for him to tailor his training to his specific needs, considering his age group, nationality, and overall rank. Regular reassessment and adjustments to his training plan will be key in achieving his goals.
| Similar Athletes | |||
|---|---|---|---|
| Joris Ward | 2023 Rotterdam | 01:49:19 | |
| Chong Max | 2024 Singapore | 01:48:37 | |
| Booman Niels | 2024 Frankfurt | 01:48:57 | |
| Fallon Martyn | 2023 Glasgow | 01:48:37 | |
| Biclea Catalin | 2023 Dublin | 01:49:23 | |
| Alphonso Ryckardo | 2024 Stuttgart | 01:48:57 | |
| Martínez Saúl | 2024 Ciudad de Mexico | 01:48:28 | |
| Ko Jack | 2023 Hong Kong | 01:48:50 | |
| Mendyk Przemyslaw | 2024 Manchester | 01:49:14 | |
| Little Logan | 2023 Los Angeles | 01:49:13 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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
Williams Tommy
