Dive into this athlete’s performance at 2024 Washington - North American Championships 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 215 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 15:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 12:55 (From 01:10:15 to 57:20) | 82.4% |
| Wall Balls | 02:35 (From 13:10 to 10:35) | 16.5% |
| Rowing | 00:09 (From 05:46 to 05:37) | 1.0% |
| Sled Push | 00:01 (From 04:25 to 04:24) | 0.1% |
| Farmers Carry | 00:01 (From 03:12 to 03:11) | 0.1% |
| Ski Erg | 00:00 (From 05:03 to 05:03) | 0.0% |
| Sled Pull | 00:00 (From 06:44 to 06:44) | 0.0% |
| BBJ | 00:00 (From 06:07 to 06:07) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:27 to 05:27) | 0.0% |
| crwford mickey | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:23 | 00:00 | 05:47 -00:24 | 00:00 +00:00 |
| Ski Erg | 05:03 | 05:23 | 04:58 +00:05 | 05:47 -00:24 |
| Running 2 | 09:38 | 10:26 | 07:01 +02:37 | 10:45 -00:19 |
| Sled Push | 04:25 | 20:04 | 04:06 +00:19 | 17:46 +02:18 |
| Running 3 | 07:57 | 24:29 | 07:42 +00:15 | 21:52 +02:37 |
| Sled Pull | 06:44 | 32:26 | 07:19 -00:35 | 29:34 +02:52 |
| Running 4 | 08:16 | 39:10 | 07:39 +00:37 | 36:53 +02:17 |
| Burpees Broad Jump | 06:07 | 47:26 | 08:54 -02:47 | 44:32 +02:54 |
| Running 5 | 09:05 | 53:33 | 08:10 +00:55 | 53:26 +00:07 |
| Rowing | 05:46 | 01:02:38 | 05:40 +00:06 | 01:01:36 +01:02 |
| Running 6 | 09:13 | 01:08:24 | 07:57 +01:16 | 01:07:16 +01:08 |
| Farmers Carry | 03:12 | 01:17:37 | 02:59 +00:13 | 01:15:13 +02:24 |
| Running 7 | 09:49 | 01:20:49 | 08:01 +01:48 | 01:18:12 +02:37 |
| Sandbag Lunges | 05:27 | 01:30:38 | 08:30 -03:03 | 01:26:13 +04:25 |
| Running 8 | 10:56 | 01:36:05 | 10:29 +00:27 | 01:34:43 +01:22 |
| Wall Balls | 13:10 | 01:47:01 | 11:09 +02:01 | 01:45:12 +01:49 |
| Roxzone | 08:04 | 02:08:08 | 11:47 -03:43 | 02:08:08 |
Mickey Crawford showcased a commendable performance in the 2024 Washington - North American Championships, landing him in the top 62% overall and top 88% in his age group. His performance can be characterized as more strength-oriented, given his total running time was 08:09 slower than average, indicating a need for enhanced endurance and running efficiency. Remarkably, Mickey excelled in the Burpees Broad Jump and Sandbag Lunges, highlighting his strength and agility. However, to elevate his ranking and overall time, focusing on improving running endurance and specific exercise segments where he lagged will be crucial. Mickey's initial running segment was faster than average, suggesting a potential issue with pacing, starting strong but unable to maintain the momentum throughout the race.
Mickey's overall running time lagged behind the average, identifying it as a key area for improvement. Incorporating interval training, long slow distance runs, and tempo runs into his routine will help build both speed and endurance. Focusing on running mechanics through drills like high knees, butt kicks, and strides can also improve efficiency.
This segment was significantly slower, indicating a need for improved muscular endurance and technique. Mickey should incorporate exercises such as squats, thrusters, and medicine ball throws to build strength and power. Additionally, practicing wall balls with varying weights and heights can help improve technique and stamina.
While not the slowest, there's room for improvement. Strengthening the lower body and core through exercises like leg presses, weighted lunges, and planks will provide the power needed. Practicing with the sled push at varying resistances and distances can also improve performance.
Improving grip strength and endurance is essential. Mickey should include grip-specific exercises such as dead hangs and farmer's walk with progressively heavier weights. Also, incorporating core strengthening exercises will help in maintaining posture and stability during the carry.
Despite being relatively better, there's potential for enhancement. Increasing back and leg strength through deadlifts, rows, and reverse sled pulls will aid in improving this segment. Technique refinement, focusing on efficient pulling mechanics, can also contribute to better performance.
Mickey needs to work on his pacing strategy to maintain a consistent effort throughout the race. Using a running watch to monitor pace in real-time and training to understand perceived effort levels can aid in better pace management.
Although Mickey performed well in transitions, minimizing time spent here through practice and strategic planning can shave off crucial seconds. Simulating race conditions in training, including transitions between exercises, can improve efficiency.
Given Mickey's strength in specific exercises but lag in running, a balanced training approach focusing equally on strength and endurance is essential. Implementing hybrid workouts that combine strength exercises with running intervals can help achieve this balance.
Optimizing nutrition for performance and recovery, including proper hydration, carbohydrate loading before the race, and protein intake for muscle repair, will support Mickey's training and race day performance. Additionally, incorporating active recovery and stretching can help in reducing fatigue and improving overall fitness.
Implementing these strategies and focusing on the identified areas for improvement can significantly enhance Mickey Crawford's future HYROX race performances.
| Similar Athletes | |||
|---|---|---|---|
| Summers Garry | 2024 Rimini | 02:07:40 | |
| Kazmi Ihsan | 2023 Dublin | 02:07:46 | |
| Pander Hylke | 2023 Amsterdam | 02:07:58 | |
| Nichols Joshua | 2024 Dallas | 02:08:27 | |
| Allen Brad | 2024 Mexico City | 02:08:13 | |
| Van Leeuwen Steyn | 2023 Rotterdam | 02:08:31 | |
| Hutton Gordon | 2022 London | 02:08:03 | |
| Alva Arrieta Luis Armando | 2024 Ciudad de Mexico | 02:08:24 | |
| Vasquez Gustavo | 2024 Fort Lauderdale | 02:08:22 | |
| Wan Raymond | 2024 Taipei | 02:07:55 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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