Dive into this athlete’s performance at 2023 Chicago 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 09:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 09:42 (From 54:10 to 44:28) | 98.1% |
| Farmers Carry | 00:11 (From 02:25 to 02:14) | 1.9% |
| Ski Erg | 00:00 (From 04:11 to 04:11) | 0.0% |
| Sled Push | 00:00 (From 02:06 to 02:06) | 0.0% |
| Sled Pull | 00:00 (From 04:21 to 04:21) | 0.0% |
| BBJ | 00:00 (From 05:08 to 05:08) | 0.0% |
| Rowing | 00:00 (From 04:28 to 04:28) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:45 to 04:45) | 0.0% |
| Wall Balls | 00:00 (From 03:56 to 03:56) | 0.0% |
| Weber Alan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:57 | 00:00 | 04:51 -00:54 | 00:00 +00:00 |
| Ski Erg | 04:11 | 03:57 | 04:33 -00:22 | 04:51 -00:54 |
| Running 2 | 09:09 | 08:08 | 05:18 +03:51 | 09:24 -01:16 |
| Sled Push | 02:06 | 17:17 | 03:08 -01:02 | 14:42 +02:35 |
| Running 3 | 09:18 | 19:23 | 05:46 +03:32 | 17:50 +01:33 |
| Sled Pull | 04:21 | 28:41 | 05:23 -01:02 | 23:36 +05:05 |
| Running 4 | 09:14 | 33:02 | 05:45 +03:29 | 28:59 +04:03 |
| Burpees Broad Jump | 05:08 | 42:16 | 06:00 -00:52 | 34:44 +07:32 |
| Running 5 | 05:46 | 47:24 | 05:57 -00:11 | 40:44 +06:40 |
| Rowing | 04:28 | 53:10 | 04:58 -00:30 | 46:41 +06:29 |
| Running 6 | 05:37 | 57:38 | 05:48 -00:11 | 51:39 +05:59 |
| Farmers Carry | 02:25 | 01:03:15 | 02:21 +00:04 | 57:27 +05:48 |
| Running 7 | 05:32 | 01:05:40 | 05:46 -00:14 | 59:48 +05:52 |
| Sandbag Lunges | 04:45 | 01:11:12 | 05:36 -00:51 | 01:05:34 +05:38 |
| Running 8 | 05:41 | 01:15:57 | 06:33 -00:52 | 01:11:10 +04:47 |
| Wall Balls | 03:56 | 01:21:38 | 07:14 -03:18 | 01:17:43 +03:55 |
| Roxzone | 07:17 | 01:32:44 | 07:47 -00:30 | 01:32:44 |
Alan's total running time of 00:54:10 is 10:03 slower than the average for his finish time. This suggests that he may benefit from improving his overall fitness and working on his transition times between exercise zones. Additionally, his best running lap was 00:03:57, which was 00:44 faster than average, indicating that he has the potential to excel in running segments.
Specific training strategies and techniques for improvement:
1. Running Endurance: Alan can incorporate long-distance runs into his training routine to improve his overall running endurance. He should gradually increase the distance and pace of his runs over time.
2. Interval Training: Adding interval training sessions to his routine will help improve Alan's running speed. This can include running at a faster pace for short periods followed by a recovery period. For example, he can run at a faster pace for 1 minute followed by a 1-minute recovery jog, repeating this cycle for a designated number of sets.
3. Strength Training: While Alan performed well in the strength-based exercises, it is important for him to maintain and improve his strength to support his running performance. Incorporating exercises such as squats, lunges, and deadlifts into his routine will help enhance his overall strength and running efficiency.
4. Transition Time Improvement: To reduce the time spent in the roxzone, Alan should focus on improving his overall fitness and specifically work on his transition speed between exercise zones. Incorporating high-intensity interval training (HIIT) sessions that mimic the transitions between exercises can help improve his overall fitness and speed.
By implementing these training strategies, techniques, and race strategies, Alan can improve his overall performance in future HYROX races. It is important for him to tailor his training to address the specific areas of improvement and maintain a balanced approach to both running and strength training.
| Similar Athletes | |||
|---|---|---|---|
| Aston Simon | 2024 Sports Direct HYROX London | 01:32:25 | |
| Koffner Stefan | 2021 Hamburg | 01:33:03 | |
| Liley Gareth | 2022 London | 01:32:23 | |
| Walker Zach | 2023 Dallas | 01:33:13 | |
| Krämer Lars | 2022 Essen | 01:33:10 | |
| Hodges Tim | 2024 Sports Direct HYROX London | 01:32:29 | |
| Holland James | 2024 Birmingham | 01:32:32 | |
| Reenaers Dimitri | 2022 Maastricht | 01:32:25 | |
| Saibay Ihsanullah | 2022 New York | 01:32:39 | |
| Marshall Rob | 2024 Glasgow | 01:32:14 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Weber Alan
