Dive into this athlete’s performance at 2023 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 05:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:39 (From 42:45 to 38:06) | 80.2% |
| Sled Pull | 00:39 (From 04:41 to 04:02) | 11.2% |
| Sandbag Lunges | 00:16 (From 04:28 to 04:12) | 4.6% |
| Farmers Carry | 00:07 (From 01:55 to 01:48) | 2.0% |
| Sled Push | 00:06 (From 02:27 to 02:21) | 1.7% |
| Ski Erg | 00:01 (From 04:14 to 04:13) | 0.3% |
| BBJ | 00:00 (From 03:48 to 03:48) | 0.0% |
| Rowing | 00:00 (From 04:30 to 04:30) | 0.0% |
| Wall Balls | 00:00 (From 04:59 to 04:59) | 0.0% |
| Waddell Nick | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:58 | 00:00 | 04:19 -00:21 | 00:00 +00:00 |
| Ski Erg | 04:14 | 03:58 | 04:19 -00:05 | 04:19 -00:21 |
| Running 2 | 04:55 | 08:12 | 04:37 +00:18 | 08:38 -00:26 |
| Sled Push | 02:27 | 13:07 | 02:40 -00:13 | 13:15 -00:08 |
| Running 3 | 05:33 | 15:34 | 04:59 +00:34 | 15:55 -00:21 |
| Sled Pull | 04:41 | 21:07 | 04:26 +00:15 | 20:54 +00:13 |
| Running 4 | 05:21 | 25:48 | 04:58 +00:23 | 25:20 +00:28 |
| Burpees Broad Jump | 03:48 | 31:09 | 04:38 -00:50 | 30:18 +00:51 |
| Running 5 | 05:39 | 34:57 | 05:06 +00:33 | 34:56 +00:01 |
| Rowing | 04:30 | 40:36 | 04:38 -00:08 | 40:02 +00:34 |
| Running 6 | 05:26 | 45:06 | 05:00 +00:26 | 44:40 +00:26 |
| Farmers Carry | 01:55 | 50:32 | 02:00 -00:05 | 49:40 +00:52 |
| Running 7 | 05:22 | 52:27 | 04:59 +00:23 | 51:40 +00:47 |
| Sandbag Lunges | 04:28 | 57:49 | 04:34 -00:06 | 56:39 +01:10 |
| Running 8 | 06:36 | 01:02:17 | 05:26 +01:10 | 01:01:13 +01:04 |
| Wall Balls | 04:59 | 01:08:53 | 05:44 -00:45 | 01:06:39 +02:14 |
| Roxzone | 04:37 | 01:18:20 | 05:57 -01:20 | 01:18:20 |
Nick's best running lap was 00:03:58, which was 00:12 faster than the average.
To improve performance in these segments, Nick should focus on specific training strategies and techniques.
1. Running Total: Nick's total running time was 00:42:45, which was 04:25 slower than the average. To improve this segment, Nick should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts, such as sprint intervals and tempo runs, can help improve his running speed and endurance. Additionally, practicing quick transitions between exercises and minimizing rest time during training sessions can help improve his overall performance in the race.
2. Running 8: Nick's time for Running 8 was 00:06:36, which was 01:02 slower than the average. To improve this segment, Nick should focus on improving his running endurance and speed. Long-distance runs and interval training, such as hill sprints and fartlek runs, can help build his endurance and increase his running speed. Incorporating strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises, can also help improve his running performance.
3. Running 5: Nick's time for Running 5 was 00:05:39, which was 00:33 slower than the average. To improve this segment, Nick should focus on improving his running endurance and speed. Incorporating longer distance runs, tempo runs, and interval training can help improve his endurance and increase his running speed. Additionally, focusing on proper running form, such as maintaining a tall posture and efficient stride, can help improve his overall running performance.
4. Running 3, Running 6, Running 7, and Running 4: Nick's times for these segments were slower than the average, indicating a need for improvement in running endurance and speed. The training strategies mentioned for Running 5 and Running 8 are applicable to these segments as well.
In summary, Nick Waddell performed well in the Hyrox race, but there are areas for improvement. By focusing on specific training strategies and techniques, such as improving overall fitness, optimizing transitions, and targeting running endurance and speed, Nick can enhance his performance in the identified segments. Implementing race strategies, such as pace management, efficient transitions, mental preparation, and balanced training, will also contribute to his overall performance improvement in future races.
| Similar Athletes | |||
|---|---|---|---|
| Woolrich James | 2024 London | 01:18:07 | |
| Smith Andrew | 2019 New York | 01:18:44 | |
| Bingham Alex | 2024 Dublin | 01:18:08 | |
| Besson Enzo | 2024 Turin | 01:18:50 | |
| Sofia Jacopo Sergio | 2024 Turin | 01:18:05 | |
| Samrai Jonathan | 2022 Birmingham | 01:18:24 | |
| Levin Brandon | 2024 Melbourne | 01:18:23 | |
| Jasiorski Tomasz | 2023 Warschau | 01:18:32 | |
| Suderburg Philipp | 2024 Hamburg | 01:17:59 | |
| Townsend Martyn | 2024 Manchester | 01:18:29 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Waddell Nick
