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 195 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 11:29. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:36 (From 01:03:57 to 57:21) | 57.5% |
| Sled Pull | 01:54 (From 09:23 to 07:29) | 16.5% |
| Wall Balls | 01:30 (From 12:05 to 10:35) | 13.1% |
| Sled Push | 00:31 (From 04:55 to 04:24) | 4.5% |
| Rowing | 00:31 (From 06:08 to 05:37) | 4.5% |
| Farmers Carry | 00:27 (From 03:38 to 03:11) | 3.9% |
| Ski Erg | 00:00 (From 05:02 to 05:02) | 0.0% |
| BBJ | 00:00 (From 08:19 to 08:19) | 0.0% |
| Sandbag Lunges | 00:00 (From 06:03 to 06:03) | 0.0% |
| Waugh Joe | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:38 | 00:00 | 05:54 +00:44 | 00:00 +00:00 |
| Ski Erg | 05:02 | 06:38 | 05:00 +00:02 | 05:54 +00:44 |
| Running 2 | 07:16 | 11:40 | 06:42 +00:34 | 10:54 +00:46 |
| Sled Push | 04:55 | 18:56 | 04:09 +00:46 | 17:36 +01:20 |
| Running 3 | 08:06 | 23:51 | 07:52 +00:14 | 21:45 +02:06 |
| Sled Pull | 09:23 | 31:57 | 07:28 +01:55 | 29:37 +02:20 |
| Running 4 | 08:01 | 41:20 | 07:53 +00:08 | 37:05 +04:15 |
| Burpees Broad Jump | 08:19 | 49:21 | 08:56 -00:37 | 44:58 +04:23 |
| Running 5 | 08:13 | 57:40 | 08:26 -00:13 | 53:54 +03:46 |
| Rowing | 06:08 | 01:05:53 | 05:43 +00:25 | 01:02:20 +03:33 |
| Running 6 | 08:04 | 01:12:01 | 07:56 +00:08 | 01:08:03 +03:58 |
| Farmers Carry | 03:38 | 01:20:05 | 03:03 +00:35 | 01:15:59 +04:06 |
| Running 7 | 08:17 | 01:23:43 | 07:58 +00:19 | 01:19:02 +04:41 |
| Sandbag Lunges | 06:03 | 01:32:00 | 08:35 -02:32 | 01:27:00 +05:00 |
| Running 8 | 09:25 | 01:38:03 | 10:54 -01:29 | 01:35:35 +02:28 |
| Wall Balls | 12:05 | 01:47:28 | 11:13 +00:52 | 01:46:29 +00:59 |
| Roxzone | 09:49 | 02:09:13 | 11:31 -01:42 | 02:09:13 |
Based on his splits analysis, Joe had some areas of strength and areas that need improvement. He performed well in the sled push and had a faster time in the burpees broad jump and sandbag lunges compared to the average. However, he lost time in the running segments, sled pull, wall balls, farmers carry, rowing, and other running segments.
- Transition Time: Joe should aim to minimize his transition time between exercise zones (roxzone). This can be achieved by improving his overall fitness and practicing efficient transitions during training sessions.
- Hybrid Training: Joe should incorporate a mix of running and strength training into his routine to improve his overall performance. This will help him develop both endurance and strength, which are crucial for success in the Hyrox race.
- Mental Preparation: Joe should mentally prepare himself for the challenges of the race. Visualizing success, setting achievable goals, and maintaining a positive mindset will contribute to his overall performance.
By implementing these strategies and focusing on the identified areas for improvement, Joe will be able to enhance his performance in future Hyrox races. It is important for him to tailor his training routine to address his specific weaknesses and continuously monitor his progress.
| Similar Athletes | |||
|---|---|---|---|
| Samant Ankush | 2023 Singapore | 02:09:24 | |
| Naipal Praveen | 2024 Amsterdam | 02:09:31 | |
| Omahony Shaun | 2023 Birmingham | 02:09:34 | |
| Arroyo Sanchez Carlos Alberto | 2024 Ciudad de Mexico | 02:08:57 | |
| Jasmin Bernard | 2024 Paris | 02:09:27 | |
| Romanus Tim | 2022 Leipzig | 02:09:23 | |
| Mcclorry Michael | 2024 Manchester | 02:09:20 | |
| Neata Vlad | 2024 Toronto | 02:09:20 | |
| Mako Istvan | 2023 München | 02:09:24 | |
| Iraola Otegui Hodei | 2024 Bilbao | 02:09:33 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Dallas Waugh Joe | 02:20:46 | |
| 2024 Houston Waugh Joe | 02:09:09 | |
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
Waugh Joe
