Dive into this athlete’s performance at 2023 Barcelona 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 05:31. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:54 (From 07:36 to 05:42) | 34.4% |
| Farmers Carry | 01:09 (From 03:22 to 02:13) | 20.8% |
| Sled Push | 00:49 (From 03:32 to 02:43) | 14.8% |
| Sandbag Lunges | 00:36 (From 05:27 to 04:51) | 10.9% |
| BBJ | 00:28 (From 06:41 to 06:13) | 8.5% |
| Wall Balls | 00:16 (From 05:10 to 04:54) | 4.8% |
| Rowing | 00:14 (From 05:37 to 05:23) | 4.2% |
| Ski Erg | 00:05 (From 05:12 to 05:07) | 1.5% |
| Run Total | 00:00 (From 42:59 to 42:59) | 0.0% |
| Palmer Rebecca | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:55 | 00:00 | 05:16 -00:21 | 00:00 +00:00 |
| Ski Erg | 05:12 | 04:55 | 05:11 +00:01 | 05:16 -00:21 |
| Running 2 | 05:11 | 10:07 | 05:38 -00:27 | 10:27 -00:20 |
| Sled Push | 03:32 | 15:18 | 02:52 +00:40 | 16:05 -00:47 |
| Running 3 | 05:19 | 18:50 | 05:56 -00:37 | 18:57 -00:07 |
| Sled Pull | 07:36 | 24:09 | 06:03 +01:33 | 24:53 -00:44 |
| Running 4 | 05:31 | 31:45 | 05:58 -00:27 | 30:56 +00:49 |
| Burpees Broad Jump | 06:41 | 37:16 | 06:32 +00:09 | 36:54 +00:22 |
| Running 5 | 05:35 | 43:57 | 06:09 -00:34 | 43:26 +00:31 |
| Rowing | 05:37 | 49:32 | 05:27 +00:10 | 49:35 -00:03 |
| Running 6 | 05:24 | 55:09 | 06:02 -00:38 | 55:02 +00:07 |
| Farmers Carry | 03:22 | 01:00:33 | 02:20 +01:02 | 01:01:04 -00:31 |
| Running 7 | 05:24 | 01:03:55 | 06:01 -00:37 | 01:03:24 +00:31 |
| Sandbag Lunges | 05:27 | 01:09:19 | 05:01 +00:26 | 01:09:25 -00:06 |
| Running 8 | 05:44 | 01:14:46 | 06:32 -00:48 | 01:14:26 +00:20 |
| Wall Balls | 05:10 | 01:20:30 | 05:14 -00:04 | 01:20:58 -00:28 |
| Roxzone | 08:02 | 01:33:34 | 07:22 +00:40 | 01:33:34 |
Rebecca's best running lap was 00:04:55, which was 00:07 faster than the average. This indicates that she has good speed and endurance in her running performance.
To improve her performance in the Sled Pull, Rebecca should focus on building strength and improving her technique. Exercises such as deadlifts, squats, and sled pulls can help improve her pulling power. Additionally, practicing proper body positioning and grip strength will also be beneficial.
In the Roxzone segment, Rebecca should work on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and plyometric exercises can help improve her overall fitness level and reduce the time spent in the transition zones.
For the Farmers Carry, Rebecca should focus on building grip strength and overall upper body strength. Exercises such as farmer's carries, kettlebell swings, and pull-ups can help improve her performance in this segment.
To improve her performance in the Burpees Broad Jump, Rebecca should practice explosive movements and plyometric exercises. Exercises such as box jumps, squat jumps, and burpees can help improve her power and speed in this segment.
In the Sandbag Lunges segment, Rebecca should focus on building lower body strength and stability. Exercises such as lunges, squats, and step-ups can help improve her performance in this segment.
For the Sled Push, Rebecca should work on building lower body strength and power. Exercises such as sled pushes, squats, and deadlifts can help improve her pushing ability and speed in this segment.
In the Wall Balls segment, Rebecca should focus on improving her upper body strength and endurance. Exercises such as wall balls, push-ups, and shoulder presses can help improve her performance in this segment.
Rebecca should also strategize her transitions in the Roxzone segment to minimize time spent in this area. Practicing quick and efficient transitions during training can help improve her overall race time.
Additionally, Rebecca should consider incorporating specific training sessions that target her weaknesses. This could involve dedicating specific days to focus on strength training, endurance training, or speed training, depending on her individual needs.
Overall, Rebecca Palmer had a strong performance in the Hyrox race and showed great potential in her running abilities. By focusing on improving her strength and technique in the identified areas of improvement, as well as implementing effective race strategies, she can further enhance her performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Rush Jessica | 2024 Dallas | 01:33:17 | |
| Westphal Hanna | 2023 Hamburg | 01:33:42 | |
| Brown Lauren | 2024 Glasgow | 01:33:41 | |
| Keane Leanne | 2024 Birmingham | 01:33:36 | |
| Zelionkiene Monika | 2024 Malaga | 01:33:07 | |
| Todd Danielle | 2023 London | 01:33:30 | |
| Brown Jasmin | 2024 Sports Direct HYROX London | 01:33:08 | |
| Cyprowska Laura | 2024 Rotterdam | 01:33:40 | |
| Colebaugh Sarah | 2023 Dallas | 01:33:06 | |
| Poulet Barbara | 2024 Paris | 01:33:56 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester Palmer Rebecca, Hanson Gemma | 01:30:11 | |
| 2024 Dublin Palmer Rebecca, Burns Kelly | 01:52:59 | |
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Palmer Rebecca
