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 633 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 08:17. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 05:33 (From 14:54 to 09:21) | 67.0% |
| BBJ | 01:47 (From 09:29 to 07:42) | 21.5% |
| Sandbag Lunges | 00:37 (From 07:41 to 07:04) | 7.4% |
| Sled Push | 00:13 (From 04:10 to 03:57) | 2.6% |
| Sled Pull | 00:07 (From 06:51 to 06:44) | 1.4% |
| Ski Erg | 00:00 (From 04:48 to 04:48) | 0.0% |
| Rowing | 00:00 (From 05:00 to 05:00) | 0.0% |
| Farmers Carry | 00:00 (From 02:00 to 02:00) | 0.0% |
| Run Total | 00:00 (From 51:43 to 51:43) | 0.0% |
| Young Karl | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:30 | 00:00 | 05:29 -01:59 | 00:00 +00:00 |
| Ski Erg | 04:48 | 03:30 | 04:51 -00:03 | 05:29 -01:59 |
| Running 2 | 06:18 | 08:18 | 06:07 +00:11 | 10:20 -02:02 |
| Sled Push | 04:10 | 14:36 | 03:54 +00:16 | 16:27 -01:51 |
| Running 3 | 07:01 | 18:46 | 06:54 +00:07 | 20:21 -01:35 |
| Sled Pull | 06:51 | 25:47 | 06:50 +00:01 | 27:15 -01:28 |
| Running 4 | 07:00 | 32:38 | 06:53 +00:07 | 34:05 -01:27 |
| Burpees Broad Jump | 09:29 | 39:38 | 07:48 +01:41 | 40:58 -01:20 |
| Running 5 | 07:13 | 49:07 | 07:15 -00:02 | 48:46 +00:21 |
| Rowing | 05:00 | 56:20 | 05:25 -00:25 | 56:01 +00:19 |
| Running 6 | 07:00 | 01:01:20 | 06:58 +00:02 | 01:01:26 -00:06 |
| Farmers Carry | 02:00 | 01:08:20 | 02:46 -00:46 | 01:08:24 -00:04 |
| Running 7 | 06:37 | 01:10:20 | 06:58 -00:21 | 01:11:10 -00:50 |
| Sandbag Lunges | 07:41 | 01:16:57 | 07:17 +00:24 | 01:18:08 -01:11 |
| Running 8 | 07:07 | 01:24:38 | 08:38 -01:31 | 01:25:25 -00:47 |
| Wall Balls | 14:54 | 01:31:45 | 09:38 +05:16 | 01:34:03 -02:18 |
| Roxzone | 07:17 | 01:53:50 | 10:09 -02:52 | 01:53:50 |
To improve his performance in the Wall Balls segment, Karl should focus on building strength and endurance in his upper body and core. Incorporating exercises such as overhead presses, push-ups, and planks into his training routine can help improve his performance in this segment. Additionally, practicing proper form and pacing during the Wall Balls exercise will also be beneficial.
For the Burpees Broad Jump segment, Karl should work on improving his explosive power and agility. Incorporating exercises such as box jumps, agility ladder drills, and plyometric exercises into his training routine can help enhance his performance in this segment. It is also important for Karl to focus on maintaining a consistent pace during the burpees and ensuring proper form.
In the Sandbag Lunges segment, Karl should focus on improving his lower body strength and stability. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles used during the lunges. Additionally, practicing proper form and pacing during the lunges will be crucial for improving performance in this segment.
In the Running 2 segment, Karl was 00:14 slower than the average. This indicates a potential weakness in his running ability. To improve in this area, Karl should focus on incorporating more running-specific training into his routine. This can include interval training, hill sprints, and tempo runs. Additionally, working on improving his overall cardiovascular fitness through activities such as cycling or swimming can also be beneficial.
Karl should also prioritize proper form and technique during the various exercises and transitions. Efficient movement and proper execution of each exercise can help save valuable time and energy. Practicing these exercises in a simulated race environment during training can also help Karl become more comfortable and efficient during the actual race.
Additionally, Karl should consider incorporating specific training sessions that target the transitions between exercises (Roxzone). Improving his overall fitness and reducing transition times can help him gain an advantage over his competitors.
Overall, Karl Young showed strong potential in the 2023 Dublin HYROX race. By focusing on improving his performance in the identified segments, implementing specific training strategies and techniques, and maintaining a well-paced race strategy, Karl has the opportunity to further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Lau Adrian | 2024 Taipei | 01:53:23 | |
| Okane Mark | 2023 Dubai | 01:54:11 | |
| Lindstrøm Zilas | 2023 Hamburg | 01:53:45 | |
| Alvarado Julio | 2024 Milan | 01:54:12 | |
| Chollet Mickael | 2024 Paris | 01:53:33 | |
| Tan Heng Chuan | 2024 Singapore | 01:53:46 | |
| Wapperom Stephan | 2023 Rotterdam | 01:53:52 | |
| Ryan Dean | 2022 Birmingham | 01:54:17 | |
| Tan Wee Liat | 2024 Singapore | 01:53:44 | |
| Ang Samuel Wai Kit | 2023 Singapore | 01:54:11 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Stockholm Young Karl | 01:47:36 | |
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Young Karl
