Dive into this athlete’s performance at 2022 London 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 04:50. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:50 (From 49:52 to 45:02) | 100.0% |
| Ski Erg | 00:00 (From 04:21 to 04:21) | 0.0% |
| Sled Push | 00:00 (From 02:54 to 02:54) | 0.0% |
| Sled Pull | 00:00 (From 04:29 to 04:29) | 0.0% |
| BBJ | 00:00 (From 04:31 to 04:31) | 0.0% |
| Rowing | 00:00 (From 04:44 to 04:44) | 0.0% |
| Farmers Carry | 00:00 (From 02:13 to 02:13) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:05 to 04:05) | 0.0% |
| Wall Balls | 00:00 (From 06:27 to 06:27) | 0.0% |
| Rowlands Garin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:23 | 00:00 | 04:53 +00:30 | 00:00 +00:00 |
| Ski Erg | 04:21 | 05:23 | 04:33 -00:12 | 04:53 +00:30 |
| Running 2 | 05:21 | 09:44 | 05:19 +00:02 | 09:26 +00:18 |
| Sled Push | 02:54 | 15:05 | 03:11 -00:17 | 14:45 +00:20 |
| Running 3 | 06:10 | 17:59 | 05:48 +00:22 | 17:56 +00:03 |
| Sled Pull | 04:29 | 24:09 | 05:29 -01:00 | 23:44 +00:25 |
| Running 4 | 06:23 | 28:38 | 05:48 +00:35 | 29:13 -00:35 |
| Burpees Broad Jump | 04:31 | 35:01 | 06:05 -01:34 | 35:01 +00:00 |
| Running 5 | 06:42 | 39:32 | 06:00 +00:42 | 41:06 -01:34 |
| Rowing | 04:44 | 46:14 | 04:59 -00:15 | 47:06 -00:52 |
| Running 6 | 06:32 | 50:58 | 05:50 +00:42 | 52:05 -01:07 |
| Farmers Carry | 02:13 | 57:30 | 02:22 -00:09 | 57:55 -00:25 |
| Running 7 | 06:17 | 59:43 | 05:49 +00:28 | 01:00:17 -00:34 |
| Sandbag Lunges | 04:05 | 01:06:00 | 05:40 -01:35 | 01:06:06 -00:06 |
| Running 8 | 07:07 | 01:10:05 | 06:38 +00:29 | 01:11:46 -01:41 |
| Wall Balls | 06:27 | 01:17:12 | 07:25 -00:58 | 01:18:24 -01:12 |
| Roxzone | 10:10 | 01:33:42 | 07:53 +02:17 | 01:33:42 |
Based on his splits analysis, it is evident that Garin struggled in the running segments, particularly Running 1, Running 6, Running 5, Running 4, Running 7, Running 8, and Running 3. These segments accounted for the most time lost during the race.
Garin's total running time of 00:49:52 was 05:08 slower than the average, indicating that he may need to focus on improving his running fitness. Additionally, his best running lap of 00:05:21 suggests that he has the potential to perform better in this area.
- Utilize transitions efficiently: Garin should work on improving his transition time in the Roxzone. By practicing quick and efficient transitions during his training, he can minimize time lost and maintain momentum throughout the race.
- Focus on mental resilience: Endurance races can be mentally challenging. Garin should develop mental strategies, such as positive self-talk and visualization, to stay focused and motivated during the race. This will help him push through fatigue and maintain a strong performance.
- Train for hybrid strength: Considering his splits, Garin should focus on developing a hybrid strength profile. This involves combining endurance training with strength exercises to improve overall performance. Incorporating circuit training, functional movements, and compound exercises into his training routine can help him build both strength and endurance.
- Monitor and adjust training: Garin should regularly assess his progress and make adjustments to his training program as needed. This may involve increasing training volume or intensity, incorporating recovery sessions, or seeking professional guidance to optimize his performance.
By implementing these strategies and incorporating the suggested training techniques and exercises, Garin Rowlands can improve his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Idzik Grzegorz | 2024 Katowice | 01:33:28 | |
| Cudmore Benjamin | 2023 Amsterdam | 01:33:48 | |
| Trainor Ben | 2024 Dubai | 01:34:08 | |
| Francis Ricardo | 2023 Paris | 01:34:11 | |
| Redmond Joshua | 2024 Birmingham | 01:34:00 | |
| Stegall Alec | 2022 Dallas | 01:33:48 | |
| Schäfers Dawid | 2024 Köln | 01:33:35 | |
| Crowley Conor | 2023 London | 01:33:44 | |
| Walsh James | 2023 Manchester | 01:33:43 | |
| Ramirez Paolo | 2022 New York | 01:33:53 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Parry Jonathan, Rowlands Garin | 01:22:46 | |
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Rowlands Garin
