Dive into this athlete’s performance at 2023 Manchester 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 05:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:07 (From 51:06 to 47:59) | 55.2% |
| BBJ | 01:34 (From 08:05 to 06:31) | 27.7% |
| Sled Push | 00:32 (From 03:55 to 03:23) | 9.4% |
| Sandbag Lunges | 00:20 (From 06:23 to 06:03) | 5.9% |
| Wall Balls | 00:06 (From 07:56 to 07:50) | 1.8% |
| Ski Erg | 00:00 (From 04:17 to 04:17) | 0.0% |
| Sled Pull | 00:00 (From 04:05 to 04:05) | 0.0% |
| Rowing | 00:00 (From 04:58 to 04:58) | 0.0% |
| Farmers Carry | 00:00 (From 02:13 to 02:13) | 0.0% |
| Foster Warren | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:27 | 00:00 | 05:09 +01:18 | 00:00 +00:00 |
| Ski Erg | 04:17 | 06:27 | 04:40 -00:23 | 05:09 +01:18 |
| Running 2 | 05:19 | 10:44 | 05:38 -00:19 | 09:49 +00:55 |
| Sled Push | 03:55 | 16:03 | 03:25 +00:30 | 15:27 +00:36 |
| Running 3 | 05:51 | 19:58 | 06:07 -00:16 | 18:52 +01:06 |
| Sled Pull | 04:05 | 25:49 | 05:54 -01:49 | 24:59 +00:50 |
| Running 4 | 05:55 | 29:54 | 06:08 -00:13 | 30:53 -00:59 |
| Burpees Broad Jump | 08:05 | 35:49 | 06:41 +01:24 | 37:01 -01:12 |
| Running 5 | 06:24 | 43:54 | 06:24 +00:00 | 43:42 +00:12 |
| Rowing | 04:58 | 50:18 | 05:09 -00:11 | 50:06 +00:12 |
| Running 6 | 06:16 | 55:16 | 06:14 +00:02 | 55:15 +00:01 |
| Farmers Carry | 02:13 | 01:01:32 | 02:33 -00:20 | 01:01:29 +00:03 |
| Running 7 | 06:22 | 01:03:45 | 06:12 +00:10 | 01:04:02 -00:17 |
| Sandbag Lunges | 06:23 | 01:10:07 | 06:18 +00:05 | 01:10:14 -00:07 |
| Running 8 | 08:37 | 01:16:30 | 07:15 +01:22 | 01:16:32 -00:02 |
| Wall Balls | 07:56 | 01:25:07 | 08:14 -00:18 | 01:23:47 +01:20 |
| Roxzone | 07:49 | 01:40:44 | 08:43 -00:54 | 01:40:44 |
His total running time of 00:51:06 was 04:16 slower than the average. This indicates that Warren may need to focus on improving his running speed and efficiency. However, it is worth noting that his best running lap was 00:05:19, which was faster than average. This suggests that Warren has the potential to improve his running performance with the right training strategies.
- Efficient transitions: Warren should aim to minimize the time spent in the roxzone by practicing quick and smooth transitions between exercises. Incorporating specific transition drills into his training can help improve his efficiency during the race.
- Mental preparation: Warren should focus on maintaining a positive mindset throughout the race. Visualizing success, setting realistic goals, and staying mentally strong during challenging segments can help him push through and achieve his best performance.
- Hydration and nutrition: Proper hydration and nutrition before, during, and after the race are crucial for optimal performance. Warren should ensure he is well-hydrated and properly fueled with a balanced meal before the race. During the race, he should consume small amounts of water or sports drinks at regular intervals to stay hydrated.
- Practice race-specific workouts: Warren should incorporate race-specific workouts into his training routine. This can include practicing the Hyrox exercises in a similar sequence to the race, as well as simulating the transitions between exercises. By familiarizing himself with the race conditions, Warren can improve his performance and efficiency on race day.
Overall, Warren Foster had a commendable performance in the 2023 Manchester Hyrox race. By focusing on improving his running speed and efficiency, particularly in the identified segments, and implementing the suggested training strategies and techniques, Warren can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Hogg Brook | 2024 Birmingham | 01:40:46 | |
| Rietdijk Danny | 2022 Amsterdam | 01:41:07 | |
| Bernoni Marco | 2024 Turin | 01:40:53 | |
| Lindholm Zack | 2024 Anaheim | 01:41:10 | |
| Reilly Martin | 2023 Dublin | 01:40:52 | |
| Atmajaya Putu | 2024 Singapore | 01:40:36 | |
| De Sa Philippe | 2023 Paris | 01:40:33 | |
| Donaldson Joe | 2022 London | 01:40:14 | |
| P Laz | 2019 Miami | 01:40:49 | |
| Voigt Thomas | 2024 Hamburg | 01:40:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Manchester Foster Warren, Gavin Thomas | 01:20:16 | |
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Foster Warren
