Dive into this athlete’s performance at 2023 Dubai 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 06:06. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:00 (From 47:58 to 44:58) | 49.2% |
| Sandbag Lunges | 01:26 (From 06:00 to 04:34) | 23.5% |
| Sled Pull | 01:23 (From 06:44 to 05:21) | 22.7% |
| Farmers Carry | 00:12 (From 02:19 to 02:07) | 3.3% |
| Wall Balls | 00:05 (From 04:34 to 04:29) | 1.4% |
| Ski Erg | 00:00 (From 05:00 to 05:00) | 0.0% |
| Sled Push | 00:00 (From 02:18 to 02:18) | 0.0% |
| BBJ | 00:00 (From 04:56 to 04:56) | 0.0% |
| Rowing | 00:00 (From 05:17 to 05:17) | 0.0% |
| Nia Maria | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:08 | 00:00 | 05:10 -01:02 | 00:00 +00:00 |
| Ski Erg | 05:00 | 04:08 | 05:06 -00:06 | 05:10 -01:02 |
| Running 2 | 05:45 | 09:08 | 05:26 +00:19 | 10:16 -01:08 |
| Sled Push | 02:18 | 14:53 | 02:45 -00:27 | 15:42 -00:49 |
| Running 3 | 06:12 | 17:11 | 05:45 +00:27 | 18:27 -01:16 |
| Sled Pull | 06:44 | 23:23 | 05:45 +00:59 | 24:12 -00:49 |
| Running 4 | 06:19 | 30:07 | 05:46 +00:33 | 29:57 +00:10 |
| Burpees Broad Jump | 04:56 | 36:26 | 06:00 -01:04 | 35:43 +00:43 |
| Running 5 | 06:24 | 41:22 | 05:54 +00:30 | 41:43 -00:21 |
| Rowing | 05:17 | 47:46 | 05:22 -00:05 | 47:37 +00:09 |
| Running 6 | 06:14 | 53:03 | 05:48 +00:26 | 52:59 +00:04 |
| Farmers Carry | 02:19 | 59:17 | 02:16 +00:03 | 58:47 +00:30 |
| Running 7 | 06:19 | 01:01:36 | 05:46 +00:33 | 01:01:03 +00:33 |
| Sandbag Lunges | 06:00 | 01:07:55 | 04:42 +01:18 | 01:06:49 +01:06 |
| Running 8 | 06:42 | 01:13:55 | 06:10 +00:32 | 01:11:31 +02:24 |
| Wall Balls | 04:34 | 01:20:37 | 04:53 -00:19 | 01:17:41 +02:56 |
| Roxzone | 04:25 | 01:29:26 | 06:52 -02:27 | 01:29:26 |
Maria's total running time of 00:47:58 was 03:11 slower than the average for her finish time. This suggests that she may need to focus more on improving her overall fitness and transition time. Additionally, her best running lap was 00:04:08, which was 00:49 faster than the average. This indicates that Maria has good running potential and should continue to train and develop her running skills.
For the Run Total segment, Maria should work on improving her endurance and speed. High-intensity interval training (HIIT) exercises such as sprint intervals and hill repeats can help improve her running performance. Additionally, incorporating strength exercises such as lunges, squats, and plyometric exercises can enhance her overall running ability.
During the Sandbag Lunges segment, Maria lost 01:16 compared to the average. To improve in this area, she should focus on strengthening her lower body, particularly her glutes, quadriceps, and hamstrings. Exercises such as weighted lunges, step-ups, and Romanian deadlifts can help build the necessary strength. Additionally, practicing lunges with a sandbag or weighted object can help simulate the race scenario and improve her performance.
The Sled Pull segment was another area where Maria lost time. To improve in this segment, she should focus on developing her upper body strength and grip strength. Exercises such as pull-ups, bent-over rows, and farmer's walks can help strengthen her back, arms, and grip. Additionally, incorporating grip strength exercises such as hanging from a bar or using grip strengtheners can enhance her performance in the Sled Pull segment.
For the Running 4, Running 7, Running 5, Running 3, Running 6, Running 2, and Running 8 segments, Maria should focus on improving her endurance and pace. Incorporating long-distance runs, tempo runs, and interval training can help enhance her running performance. Additionally, practicing specific drills such as hill sprints, fartlek runs, and shuttle runs can help improve her speed and agility.
In conclusion, Maria Nia performed well in the Hyrox race in Dubai, with a strong overall rank and top placement in her age group. To further improve her performance, Maria should focus on improving her overall fitness and transition time. Specific areas of improvement include the Run Total, Sandbag Lunges, Sled Pull, and various running segments. By implementing specific training strategies and techniques, Maria can enhance her performance in these areas and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Clark Reema | 2024 Glasgow | 01:29:33 | |
| Lee Shih I | 2024 Taipei | 01:28:57 | |
| P Constante Laura Beatriz | 2023 Madrid | 01:29:10 | |
| Barkley Jenni | 2024 Dublin | 01:29:49 | |
| Howell Augusta | 2024 Sydney | 01:29:43 | |
| Noetzel Sandra | 2023 Hamburg | 01:29:19 | |
| Nia Maria | 2024 Hong Kong | 01:29:06 | |
| Sherman Sydney | 2023 Chicago | 01:29:50 | |
| Tellian Jessica | 2021 New York | 01:29:34 | |
| Kolatschek Kim | 2024 Toronto | 01:29:46 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hong Kong Nia Maria | 01:34:23 | |
| 2024 Hong Kong Nia Maria | 01:29:06 | |
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Nia Maria
