Dive into this athlete’s performance at 2023 Dublin 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 05:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:09 (From 47:07 to 42:58) | 77.6% |
| Sled Pull | 00:43 (From 05:42 to 04:59) | 13.4% |
| Ski Erg | 00:16 (From 05:11 to 04:55) | 5.0% |
| Sled Push | 00:13 (From 02:35 to 02:22) | 4.0% |
| BBJ | 00:00 (From 04:48 to 04:48) | 0.0% |
| Rowing | 00:00 (From 05:02 to 05:02) | 0.0% |
| Farmers Carry | 00:00 (From 01:59 to 01:59) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:52 to 03:52) | 0.0% |
| Wall Balls | 00:00 (From 04:04 to 04:04) | 0.0% |
| Wainwright Lara | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:51 | 00:00 | 05:00 -01:09 | 00:00 +00:00 |
| Ski Erg | 05:11 | 03:51 | 05:01 +00:10 | 05:00 -01:09 |
| Running 2 | 06:08 | 09:02 | 05:15 +00:53 | 10:01 -00:59 |
| Sled Push | 02:35 | 15:10 | 02:37 -00:02 | 15:16 -00:06 |
| Running 3 | 06:14 | 17:45 | 05:30 +00:44 | 17:53 -00:08 |
| Sled Pull | 05:42 | 23:59 | 05:27 +00:15 | 23:23 +00:36 |
| Running 4 | 06:18 | 29:41 | 05:33 +00:45 | 28:50 +00:51 |
| Burpees Broad Jump | 04:48 | 35:59 | 05:39 -00:51 | 34:23 +01:36 |
| Running 5 | 06:20 | 40:47 | 05:40 +00:40 | 40:02 +00:45 |
| Rowing | 05:02 | 47:07 | 05:16 -00:14 | 45:42 +01:25 |
| Running 6 | 06:13 | 52:09 | 05:34 +00:39 | 50:58 +01:11 |
| Farmers Carry | 01:59 | 58:22 | 02:10 -00:11 | 56:32 +01:50 |
| Running 7 | 06:15 | 01:00:21 | 05:33 +00:42 | 58:42 +01:39 |
| Sandbag Lunges | 03:52 | 01:06:36 | 04:28 -00:36 | 01:04:15 +02:21 |
| Running 8 | 05:51 | 01:10:28 | 05:56 -00:05 | 01:08:43 +01:45 |
| Wall Balls | 04:04 | 01:16:19 | 04:34 -00:30 | 01:14:39 +01:40 |
| Roxzone | 05:19 | 01:25:34 | 06:21 -01:02 | 01:25:34 |
Lara's total running time of 00:47:07 was 03:35 slower than the average for her finish time. This indicates that there is room for improvement in her running performance. However, it is important to note that her best running lap was 00:03:51, which was 00:56 faster than the average. This suggests that Lara has the potential to excel in running with the right training strategies.
For Running 2, 4, 3, 7, 5, and 6, Lara should focus on improving her running endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT), into her training routine can help improve her running performance. Lara can also benefit from strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises.
In the Ski Erg segment, Lara was 00:12 slower than the average. To improve her performance in this segment, she should focus on strengthening her upper body and core. Exercises such as rowing, pull-ups, push-ups, and planks can help improve her upper body strength and stability.
Additionally, Lara should pay attention to her transitions in the Roxzone. As her Roxzone time was faster than average, it indicates that she is efficient in transitioning between exercises. However, she can further improve her overall fitness and transition time to decrease the time spent in the Roxzone.
Lara should also consider incorporating specific training sessions that simulate the race conditions, such as circuit training or mock Hyrox races. This will help her familiarize herself with the demands of the race and improve her ability to perform under pressure.
Overall, Lara Wainwright has shown great potential and performance in the 2023 Dublin Hyrox race. By focusing on improving her running endurance and speed, as well as strengthening her upper body and core, Lara can further enhance her performance in future races. With the right training strategies and race strategies, Lara has the potential to excel even further in the Hyrox competition.
| Similar Athletes | |||
|---|---|---|---|
| Salomon Laura | 2023 Madrid | 01:25:41 | |
| Carbone Elise | 2024 Paris | 01:25:30 | |
| Maharaj Zuzana | 2019 Miami | 01:25:51 | |
| Jaentsch Lena | 2020 Karlsruhe | 01:25:51 | |
| Mistretta Cassie | 2023 Dallas | 01:25:40 | |
| Grandclerc Laura | 2024 Paris | 01:25:37 | |
| Clarke Heidi | 2024 Melbourne | 01:25:04 | |
| Stingel Mandy | 2024 Karlsruhe | 01:25:20 | |
| Vargas Pulido Silve | 2024 Bilbao | 01:25:23 | |
| Freitas Isabel | 2023 London | 01:25:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow Wainwright Lara | 01:34:20 | |
| 2023 Birmingham Wainwright Lara | 01:27:43 | |
| 2024 Sports Direct HYROX London Clark Alex, Wainwright Lara | 01:07:52 | |
| 2024 Birmingham Wainwright Lara, Davenport Ross | 01:14:57 | |
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Wainwright Lara
