Dive into this athlete’s performance at 2024 Birmingham 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 04:36. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:49 (From 08:56 to 06:07) | 61.2% |
| Wall Balls | 00:55 (From 05:43 to 04:48) | 19.9% |
| Sled Pull | 00:32 (From 06:10 to 05:38) | 11.6% |
| Rowing | 00:14 (From 05:36 to 05:22) | 5.1% |
| Ski Erg | 00:06 (From 05:12 to 05:06) | 2.2% |
| Sled Push | 00:00 (From 02:30 to 02:30) | 0.0% |
| Farmers Carry | 00:00 (From 01:58 to 01:58) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:36 to 04:36) | 0.0% |
| Run Total | 00:00 (From 43:27 to 43:27) | 0.0% |
| Coppage Ilona | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:50 | 00:00 | 05:16 +00:34 | 00:00 +00:00 |
| Ski Erg | 05:12 | 05:50 | 05:10 +00:02 | 05:16 +00:34 |
| Running 2 | 05:03 | 11:02 | 05:36 -00:33 | 10:26 +00:36 |
| Sled Push | 02:30 | 16:05 | 02:50 -00:20 | 16:02 +00:03 |
| Running 3 | 05:27 | 18:35 | 05:52 -00:25 | 18:52 -00:17 |
| Sled Pull | 06:10 | 24:02 | 05:59 +00:11 | 24:44 -00:42 |
| Running 4 | 05:22 | 30:12 | 05:55 -00:33 | 30:43 -00:31 |
| Burpees Broad Jump | 08:56 | 35:34 | 06:27 +02:29 | 36:38 -01:04 |
| Running 5 | 05:21 | 44:30 | 06:05 -00:44 | 43:05 +01:25 |
| Rowing | 05:36 | 49:51 | 05:27 +00:09 | 49:10 +00:41 |
| Running 6 | 05:21 | 55:27 | 05:58 -00:37 | 54:37 +00:50 |
| Farmers Carry | 01:58 | 01:00:48 | 02:18 -00:20 | 01:00:35 +00:13 |
| Running 7 | 05:17 | 01:02:46 | 05:55 -00:38 | 01:02:53 -00:07 |
| Sandbag Lunges | 04:36 | 01:08:03 | 05:00 -00:24 | 01:08:48 -00:45 |
| Running 8 | 05:49 | 01:12:39 | 06:27 -00:38 | 01:13:48 -01:09 |
| Wall Balls | 05:43 | 01:18:28 | 05:14 +00:29 | 01:20:15 -01:47 |
| Roxzone | 08:43 | 01:32:46 | 07:17 +01:26 | 01:32:46 |
Ilona Coppage, competing in the HYROX event in Birmingham, exhibited a commendable performance, placing in the top 15% of all athletes and ranking 23rd in her age group of 50-54. Her overall time was 01:32:46, with a total running time of 00:43:27, which was 04:06 faster than the average. This indicates that Ilona has a strong running profile, maintaining a steady pace throughout the race.
Ilona's performance showed a consistent trend of faster times in the running segments, with her best lap being 00:05:03. However, she seemed to struggle with the strength-related exercises, particularly the Burpees Broad Jump and Wall Balls, which significantly affected her overall performance. Her Roxzone time was also slower than average, suggesting a need for improving transitions and overall fitness.
Given her strengths in running, Ilona should aim to maximize her speed in these segments while conserving enough energy for the strength-based exercises. She should start the race at a comfortable pace, gradually increasing her speed to prevent early fatigue.
For the strength-based exercises, she should focus on maintaining proper form and technique to prevent injuries and ensure efficient execution. It might be beneficial to have a short recovery period before transitioning to these exercises to ensure she has enough energy to perform them effectively.
Lastly, focusing on improving her transition times and reducing rest periods can significantly improve her overall time. Practicing transitions between different exercises during training can help her become more efficient and faster during the actual race.
| Similar Athletes | |||
|---|---|---|---|
| Van Der Burgh Noa | 2024 Amsterdam | 01:32:22 | |
| Galler Alexandra | 2023 Wien | 01:32:32 | |
| De RouwVan Der Stelt Sanne | 2024 Amsterdam | 01:32:54 | |
| Wallenwein Eva | 2024 Köln | 01:32:24 | |
| Benz Vanessa | 2023 Hamburg | 01:32:40 | |
| McAteer Adelle | 2024 Stockholm | 01:33:00 | |
| Sexton Lynn | 2024 Houston | 01:32:42 | |
| Houston Elaine | 2024 Dublin | 01:33:03 | |
| Hoefler Megan | 2024 New York | 01:33:16 | |
| Dinsdale Maddy | 2024 Birmingham | 01:32:36 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Coppage Ilona
