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 07:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:42 (From 49:52 to 43:10) | 92.2% |
| Ski Erg | 00:26 (From 05:21 to 04:55) | 6.0% |
| Sandbag Lunges | 00:08 (From 04:25 to 04:17) | 1.8% |
| Sled Push | 00:00 (From 02:21 to 02:21) | 0.0% |
| Sled Pull | 00:00 (From 04:54 to 04:54) | 0.0% |
| BBJ | 00:00 (From 04:59 to 04:59) | 0.0% |
| Rowing | 00:00 (From 05:04 to 05:04) | 0.0% |
| Farmers Carry | 00:00 (From 01:53 to 01:53) | 0.0% |
| Wall Balls | 00:00 (From 03:19 to 03:19) | 0.0% |
| Aston Kerry | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:17 | 00:00 | 04:58 -00:41 | 00:00 +00:00 |
| Ski Erg | 05:21 | 04:17 | 05:01 +00:20 | 04:58 -00:41 |
| Running 2 | 06:34 | 09:38 | 05:18 +01:16 | 09:59 -00:21 |
| Sled Push | 02:21 | 16:12 | 02:35 -00:14 | 15:17 +00:55 |
| Running 3 | 06:34 | 18:33 | 05:34 +01:00 | 17:52 +00:41 |
| Sled Pull | 04:54 | 25:07 | 05:27 -00:33 | 23:26 +01:41 |
| Running 4 | 06:34 | 30:01 | 05:36 +00:58 | 28:53 +01:08 |
| Burpees Broad Jump | 04:59 | 36:35 | 05:43 -00:44 | 34:29 +02:06 |
| Running 5 | 06:43 | 41:34 | 05:43 +01:00 | 40:12 +01:22 |
| Rowing | 05:04 | 48:17 | 05:17 -00:13 | 45:55 +02:22 |
| Running 6 | 06:26 | 53:21 | 05:37 +00:49 | 51:12 +02:09 |
| Farmers Carry | 01:53 | 59:47 | 02:10 -00:17 | 56:49 +02:58 |
| Running 7 | 06:27 | 01:01:40 | 05:36 +00:51 | 58:59 +02:41 |
| Sandbag Lunges | 04:25 | 01:08:07 | 04:30 -00:05 | 01:04:35 +03:32 |
| Running 8 | 06:21 | 01:12:32 | 05:58 +00:23 | 01:09:05 +03:27 |
| Wall Balls | 03:19 | 01:18:53 | 04:42 -01:23 | 01:15:03 +03:50 |
| Roxzone | 04:12 | 01:26:14 | 06:29 -02:17 | 01:26:14 |
Analyzing Kerry's splits, it is evident that she excelled in certain segments while struggling in others. Her running 1 split time of 00:04:17 was particularly impressive, as she was 31 seconds faster than the average time. Similarly, she performed exceptionally well in the Burpees Broad Jump segment, finishing 26 seconds faster than average. These highlights highlight her strength and agility.
To enhance her running abilities, Kerry should focus on specific training strategies and techniques. Firstly, incorporating interval training into her routine can significantly enhance her speed and endurance. Interval training involves alternating between high-intensity running and periods of active recovery. This can be achieved by running at a faster pace for a set distance or time, followed by a slower pace to recover. Repeating these intervals will improve Kerry's cardiovascular fitness and enable her to sustain a faster pace during races.
Additionally, incorporating hill training into Kerry's routine can further enhance her running performance. Hill sprints or hill repeats involve running uphill at maximum effort, followed by a recovery jog or walk downhill. This type of training builds leg strength and power, which are crucial for maintaining speed and endurance during races.
Furthermore, Kerry can benefit from incorporating strength training exercises that target her lower body muscles, such as squats, lunges, and plyometric exercises like box jumps or squat jumps. Strengthening these muscles will improve her running efficiency and power output.
Kerry should also prioritize efficient transitions between segments to minimize time spent in the Roxzone. Improving her overall fitness level and specifically working on transition drills can help her optimize her time in the Roxzone and maintain momentum throughout the race.
In conclusion, Kerry Aston's performance in the 2023 Dublin Hyrox race was impressive, securing a top 5% rank in both overall and age group categories. While her running abilities showed room for improvement in certain segments, incorporating interval training, hill training, and strength exercises can enhance her running performance. By implementing these training strategies and focusing on efficient transitions, Kerry can further improve her performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Gerngross Babsi | 2024 Madrid | 01:26:30 | |
| Evans Nikki | 2022 London | 01:26:34 | |
| Møller Marie Sofie | 2024 Malaga | 01:26:24 | |
| Bozic Sarah | 2023 Karlsruhe | 01:26:23 | |
| Mankowski Lisa | 2024 Berlin | 01:25:45 | |
| Baker Claire | 2024 Manchester | 01:25:47 | |
| Cammareri Chloé | 2024 Nice | 01:26:14 | |
| Cooper Natalie | 2023 Birmingham | 01:26:22 | |
| Lucas Muniz Carmen | 2023 Los Angeles | 01:26:06 | |
| West Jess | 2024 Brisbane | 01:25:53 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Frankfurt Aston Kerry | 01:17:44 | |
| 2024 Glasgow Aston Kerry | 01:17:21 | |
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Aston Kerry
