Dive into this athlete’s performance at 2023 London 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 08:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 05:54 (From 51:45 to 45:51) | 71.4% |
| Sandbag Lunges | 02:22 (From 08:00 to 05:38) | 28.6% |
| Ski Erg | 00:00 (From 04:26 to 04:26) | 0.0% |
| Sled Push | 00:00 (From 02:53 to 02:53) | 0.0% |
| Sled Pull | 00:00 (From 04:19 to 04:19) | 0.0% |
| BBJ | 00:00 (From 05:06 to 05:06) | 0.0% |
| Rowing | 00:00 (From 04:37 to 04:37) | 0.0% |
| Farmers Carry | 00:00 (From 02:11 to 02:11) | 0.0% |
| Wall Balls | 00:00 (From 06:12 to 06:12) | 0.0% |
| Holmes Mark | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:26 | 00:00 | 04:59 -00:33 | 00:00 +00:00 |
| Ski Erg | 04:26 | 04:26 | 04:36 -00:10 | 04:59 -00:33 |
| Running 2 | 05:34 | 08:52 | 05:23 +00:11 | 09:35 -00:43 |
| Sled Push | 02:53 | 14:26 | 03:13 -00:20 | 14:58 -00:32 |
| Running 3 | 05:54 | 17:19 | 05:51 +00:03 | 18:11 -00:52 |
| Sled Pull | 04:19 | 23:13 | 05:34 -01:15 | 24:02 -00:49 |
| Running 4 | 06:01 | 27:32 | 05:52 +00:09 | 29:36 -02:04 |
| Burpees Broad Jump | 05:06 | 33:33 | 06:18 -01:12 | 35:28 -01:55 |
| Running 5 | 06:17 | 38:39 | 06:07 +00:10 | 41:46 -03:07 |
| Rowing | 04:37 | 44:56 | 05:03 -00:26 | 47:53 -02:57 |
| Running 6 | 06:15 | 49:33 | 05:55 +00:20 | 52:56 -03:23 |
| Farmers Carry | 02:11 | 55:48 | 02:26 -00:15 | 58:51 -03:03 |
| Running 7 | 10:22 | 57:59 | 05:54 +04:28 | 01:01:17 -03:18 |
| Sandbag Lunges | 08:00 | 01:08:21 | 05:54 +02:06 | 01:07:11 +01:10 |
| Running 8 | 06:58 | 01:16:21 | 06:48 +00:10 | 01:13:05 +03:16 |
| Wall Balls | 06:12 | 01:23:19 | 07:37 -01:25 | 01:19:53 +03:26 |
| Roxzone | 06:15 | 01:35:39 | 08:09 -01:54 | 01:35:39 |
In terms of his overall time, Mark completed the race in 01:35:39, with a total running time of 00:51:45. His total running time was 06:30 slower than the average for his finish time. This indicates that Mark may need to focus on improving his overall fitness and transition time to increase his speed and efficiency during the race.
Mark's best running lap was 00:04:26, which was 00:18 faster than the average. This suggests that he has good running ability and should continue to focus on maintaining his speed and endurance in this area.
To improve the Run Total segment, Mark should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) sessions, such as sprint intervals, can help improve his cardiovascular endurance and speed. Additionally, practicing quick and efficient transitions between exercises in his training sessions can help reduce time lost during the race.
For the Running 7 segment, Mark should focus on improving his running endurance and speed. Adding longer distance runs and interval training sessions into his training routine can help increase his running stamina. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can help improve his running performance.
To address the Sandbag Lunges segment, Mark should work on improving his strength and endurance in his lower body. Incorporating exercises such as weighted lunges, squats, and deadlifts into his training routine can help strengthen his leg muscles and improve his performance in this segment.
For the Running 6, Running 2, and Running 5 segments, Mark should focus on improving his running endurance and speed. Adding interval training sessions, hill sprints, and tempo runs into his training routine can help increase his running stamina and speed. Additionally, practicing proper running form and technique, such as maintaining an upright posture and driving his knees forward, can help improve his running efficiency.
In conclusion, Mark Holmes showed a strong performance in the 2023 London Hyrox race, with areas of strength in his running ability. However, there are several segments where he can make improvements, such as the Run Total, Running 7, Sandbag Lunges, Running 6, Running 2, and Running 5. By incorporating specific training strategies and techniques, such as HIIT sessions, strength training exercises, and improving running endurance and speed, Mark can enhance his overall performance in these areas. Implementing race strategies such as pacing himself, focusing on transitions, maintaining proper hydration and nutrition, and mental preparation will also contribute to his success in future races.
| Similar Athletes | |||
|---|---|---|---|
| Sánchez González Mario | 2021 Madrid | 01:35:19 | |
| Kuipers Djim | 2022 Amsterdam | 01:35:53 | |
| Sikkema Drew | 2024 Anaheim | 01:35:10 | |
| Van Rijn Rick | 2024 Amsterdam | 01:36:05 | |
| Maarouk Akim | 2024 Nice | 01:35:17 | |
| Zwarenstein Tutunji Nicha | 2024 Rotterdam | 01:35:18 | |
| Mc Fadden Eugene | 2024 New York | 01:35:53 | |
| Mccann Damien | 2023 Melbourne | 01:35:30 | |
| Martin Terrance | 2022 Birmingham | 01:35:45 | |
| Reilly Daniel | 2024 Manchester | 01:35:25 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Holmes Mark | 01:42:44 | |
| 2024 Sports Direct HYROX London Holmes Mark | 01:36:27 | |
| 2024 Birmingham Holmes Mark | 01:35:12 | |
| 2024 Melbourne Holmes Mark, Holmes Emma | 01:15:56 | |
| 2024 Manchester Holmes Mark, Johnson Kerry | 01:23:24 | |
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Holmes Mark
