Dive into this athlete’s performance at 2023 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 03:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Push | 01:06 (From 03:30 to 02:24) | 29.7% |
| BBJ | 01:06 (From 05:26 to 04:20) | 29.7% |
| Wall Balls | 00:38 (From 05:57 to 05:19) | 17.1% |
| Sandbag Lunges | 00:30 (From 04:48 to 04:18) | 13.5% |
| Run Total | 00:11 (From 38:52 to 38:41) | 5.0% |
| Sled Pull | 00:07 (From 04:15 to 04:08) | 3.2% |
| Rowing | 00:03 (From 04:37 to 04:34) | 1.4% |
| Ski Erg | 00:01 (From 04:15 to 04:14) | 0.5% |
| Farmers Carry | 00:00 (From 01:44 to 01:44) | 0.0% |
| Smith Aaron | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:41 | 00:00 | 04:20 -00:39 | 00:00 +00:00 |
| Ski Erg | 04:15 | 03:41 | 04:20 -00:05 | 04:20 -00:39 |
| Running 2 | 04:58 | 07:56 | 04:40 +00:18 | 08:40 -00:44 |
| Sled Push | 03:30 | 12:54 | 02:40 +00:50 | 13:20 -00:26 |
| Running 3 | 04:57 | 16:24 | 05:03 -00:06 | 16:00 +00:24 |
| Sled Pull | 04:15 | 21:21 | 04:29 -00:14 | 21:03 +00:18 |
| Running 4 | 04:56 | 25:36 | 05:02 -00:06 | 25:32 +00:04 |
| Burpees Broad Jump | 05:26 | 30:32 | 04:45 +00:41 | 30:34 -00:02 |
| Running 5 | 05:02 | 35:58 | 05:11 -00:09 | 35:19 +00:39 |
| Rowing | 04:37 | 41:00 | 04:40 -00:03 | 40:30 +00:30 |
| Running 6 | 05:02 | 45:37 | 05:03 -00:01 | 45:10 +00:27 |
| Farmers Carry | 01:44 | 50:39 | 02:01 -00:17 | 50:13 +00:26 |
| Running 7 | 04:56 | 52:23 | 05:02 -00:06 | 52:14 +00:09 |
| Sandbag Lunges | 04:48 | 57:19 | 04:37 +00:11 | 57:16 +00:03 |
| Running 8 | 05:23 | 01:02:07 | 05:31 -00:08 | 01:01:53 +00:14 |
| Wall Balls | 05:57 | 01:07:30 | 05:49 +00:08 | 01:07:24 +00:06 |
| Roxzone | 05:57 | 01:19:17 | 06:04 -00:07 | 01:19:17 |
Aaron's best running lap was an impressive 00:03:41, which was 31 seconds faster than the average. This indicates that he has a strong running ability and should continue to focus on developing his speed and endurance.
To improve performance in the Burpees Broad Jump segment, Aaron should focus on improving his speed and efficiency in performing burpees. He can incorporate high-intensity interval training (HIIT) workouts that include burpees to increase his cardiovascular endurance and muscular strength. Additionally, practicing explosive jumps during his burpees will help improve his power and speed in this segment.
In the Sled Push segment, Aaron lost 31 seconds compared to the average. To improve his performance in this segment, he should work on developing his lower body strength and power. Exercises such as squats, deadlifts, and lunges will help strengthen his leg muscles and improve his ability to push the sled efficiently. Additionally, incorporating explosive exercises like box jumps and sled sprints into his training routine will enhance his power and speed in pushing the sled.
Running 2 and Sandbag Lunges were also segments where Aaron lost time compared to the average. To improve his performance in these segments, he should focus on improving his running endurance and leg strength. Incorporating longer distance runs into his training routine will help build his endurance. Additionally, exercises such as lunges, squats, and step-ups will strengthen his leg muscles and improve his ability to perform the sandbag lunges efficiently.
Lastly, the Run Total segment is an area where Aaron lost time compared to the average. To enhance his overall running performance, he should focus on improving his speed and endurance. Incorporating interval training and tempo runs into his training routine will help improve his speed and endurance. Additionally, incorporating hill sprints and plyometric exercises like box jumps will enhance his power and explosiveness in running.
In terms of strategy, Aaron should prioritize maintaining a steady pace during the running segments to maximize his overall running performance. By training specifically for running, he can improve his speed and endurance, allowing him to excel in these segments.
Additionally, during the strength-focused segments, Aaron should focus on maintaining proper form and technique to avoid wasting energy. Practicing these movements with correct form during training will help him perform them efficiently during the race.
Overall, Aaron should continue to focus on developing his running ability while also improving his overall strength and endurance. By targeting his weaknesses and incorporating specific exercises and training techniques, he can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Graves Jack | 2024 Stuttgart | 01:19:20 | |
| Wasterval Fabian | 2024 Amsterdam | 01:19:06 | |
| Skinner Dylan | 2024 Berlin | 01:19:21 | |
| Le Fur Yoan | 2024 Paris | 01:19:37 | |
| Thrane Marc | 2024 Malaga | 01:19:45 | |
| Ciappara Brandon Lee | 2024 Rimini | 01:19:27 | |
| Etzer Peter | 2023 Wien | 01:19:32 | |
| Gallagher Joe | 2024 Birmingham | 01:18:57 | |
| Merckx Florian | 2023 Madrid | 01:19:32 | |
| Albert Remi | 2024 Paris | 01:18:49 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Smith Aaron | 01:20:47 | |
| 2023 Glasgow Smith Aaron | 01:24:23 | |
| 2022 London Smith Aaron | 01:28:06 | |
| 2022 Birmingham Smith Aaron | 01:36:56 | |
| 2023 Birmingham Smith Aaron, Hilton Jack | 01:10:51 | |
| 2024 Dublin Smith Aaron, Allan Amy | 01:17:12 | |
| 2024 London Smith Aaron, Smith Nicola | 01:31:16 | |
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Smith Aaron
