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 03:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 01:27 (From 08:10 to 06:43) | 48.3% |
| Wall Balls | 00:31 (From 08:36 to 08:05) | 17.2% |
| Run Total | 00:22 (From 49:12 to 48:50) | 12.2% |
| Sandbag Lunges | 00:21 (From 06:34 to 06:13) | 11.7% |
| Rowing | 00:18 (From 05:27 to 05:09) | 10.0% |
| Ski Erg | 00:01 (From 04:44 to 04:43) | 0.6% |
| Sled Push | 00:00 (From 02:55 to 02:55) | 0.0% |
| Sled Pull | 00:00 (From 04:31 to 04:31) | 0.0% |
| Farmers Carry | 00:00 (From 02:16 to 02:16) | 0.0% |
| Dowell Simon | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:48 | 00:00 | 05:12 +01:36 | 00:00 +00:00 |
| Ski Erg | 04:44 | 06:48 | 04:42 +00:02 | 05:12 +01:36 |
| Running 2 | 05:44 | 11:32 | 05:42 +00:02 | 09:54 +01:38 |
| Sled Push | 02:55 | 17:16 | 03:29 -00:34 | 15:36 +01:40 |
| Running 3 | 05:51 | 20:11 | 06:16 -00:25 | 19:05 +01:06 |
| Sled Pull | 04:31 | 26:02 | 06:05 -01:34 | 25:21 +00:41 |
| Running 4 | 05:50 | 30:33 | 06:15 -00:25 | 31:26 -00:53 |
| Burpees Broad Jump | 08:10 | 36:23 | 06:54 +01:16 | 37:41 -01:18 |
| Running 5 | 06:25 | 44:33 | 06:31 -00:06 | 44:35 -00:02 |
| Rowing | 05:27 | 50:58 | 05:12 +00:15 | 51:06 -00:08 |
| Running 6 | 06:12 | 56:25 | 06:21 -00:09 | 56:18 +00:07 |
| Farmers Carry | 02:16 | 01:02:37 | 02:35 -00:19 | 01:02:39 -00:02 |
| Running 7 | 05:43 | 01:04:53 | 06:18 -00:35 | 01:05:14 -00:21 |
| Sandbag Lunges | 06:34 | 01:10:36 | 06:26 +00:08 | 01:11:32 -00:56 |
| Running 8 | 06:42 | 01:17:10 | 07:26 -00:44 | 01:17:58 -00:48 |
| Wall Balls | 08:36 | 01:23:52 | 08:16 +00:20 | 01:25:24 -01:32 |
| Roxzone | 10:21 | 01:42:41 | 09:01 +01:20 | 01:42:41 |
Simon Dowell demonstrated a strong overall performance in the 2024 Birmingham Hyrox race, placing in the top 56% of his age group and the top 55% overall. His total running time was 1:05 faster than average, showing a strong runner’s profile. However, his Roxzone time was 1:25 slower than average, indicating a need for better transitions, and possibly suggesting more rest time was taken between exercise zones. His pacing throughout the race also showed a tendency to start slower, with his Running 1 segment 1:39 slower than average, and then speed up in the later running segments, finishing 49 seconds faster than average in his final Running 8 segment.
Simon showed a tendency to start slower and gain speed as the race progressed. While this strategy can conserve energy, it might also result in lost time early in the race. To optimise his performance, Simon can work on maintaining a steady pace throughout the race, which can be practiced through tempo runs and interval training.
Considering Simon's strong runner profile, he should also capitalise on his strength in running segments to make up for slower exercise segments. This could involve pushing his pace in the early running segments to build a time buffer for the exercise zones.
Finally, Simon should focus on his transitions, ensuring he moves efficiently between exercise zones to minimise time spent in the Roxzone. This can be practiced during training sessions by mimicking the race environment and moving swiftly between different exercises.
| Similar Athletes | |||
|---|---|---|---|
| Sellge Jörg | 2023 Köln | 01:42:33 | |
| Mccoy Jonathan | 2023 London | 01:42:36 | |
| Debailleul Bastien | 2024 Nice | 01:42:16 | |
| Saltirov Venn | 2024 Singapore | 01:42:38 | |
| Schwärzl Lucas | 2022 Karlsruhe | 01:42:41 | |
| Woronko Mateusz | 2024 Gdansk | 01:42:36 | |
| Khan Habib | 2024 Birmingham | 01:42:35 | |
| Janning Rainer | 2024 Hamburg | 01:43:07 | |
| Hudson Ben | 2024 Hong Kong | 01:42:49 | |
| Ryan Jeremy | 2024 Brisbane | 01:42:12 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Dowell Simon
