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 04:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Push | 01:25 (From 04:22 to 02:57) | 30.1% |
| BBJ | 01:22 (From 06:54 to 05:32) | 29.1% |
| Sled Pull | 00:47 (From 05:50 to 05:03) | 16.7% |
| Run Total | 00:35 (From 44:29 to 43:54) | 12.4% |
| Farmers Carry | 00:17 (From 02:29 to 02:12) | 6.0% |
| Sandbag Lunges | 00:09 (From 05:24 to 05:15) | 3.2% |
| Ski Erg | 00:05 (From 04:34 to 04:29) | 1.8% |
| Rowing | 00:02 (From 04:54 to 04:52) | 0.7% |
| Wall Balls | 00:00 (From 06:08 to 06:08) | 0.0% |
| Howe Tim | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:35 | 00:00 | 04:46 +00:49 | 00:00 +00:00 |
| Ski Erg | 04:34 | 05:35 | 04:32 +00:02 | 04:46 +00:49 |
| Running 2 | 05:32 | 10:09 | 05:11 +00:21 | 09:18 +00:51 |
| Sled Push | 04:22 | 15:41 | 03:04 +01:18 | 14:29 +01:12 |
| Running 3 | 05:25 | 20:03 | 05:40 -00:15 | 17:33 +02:30 |
| Sled Pull | 05:50 | 25:28 | 05:17 +00:33 | 23:13 +02:15 |
| Running 4 | 05:34 | 31:18 | 05:38 -00:04 | 28:30 +02:48 |
| Burpees Broad Jump | 06:54 | 36:52 | 05:49 +01:05 | 34:08 +02:44 |
| Running 5 | 05:33 | 43:46 | 05:50 -00:17 | 39:57 +03:49 |
| Rowing | 04:54 | 49:19 | 04:56 -00:02 | 45:47 +03:32 |
| Running 6 | 05:28 | 54:13 | 05:40 -00:12 | 50:43 +03:30 |
| Farmers Carry | 02:29 | 59:41 | 02:18 +00:11 | 56:23 +03:18 |
| Running 7 | 05:28 | 01:02:10 | 05:39 -00:11 | 58:41 +03:29 |
| Sandbag Lunges | 05:24 | 01:07:38 | 05:30 -00:06 | 01:04:20 +03:18 |
| Running 8 | 05:58 | 01:13:02 | 06:23 -00:25 | 01:09:50 +03:12 |
| Wall Balls | 06:08 | 01:19:00 | 07:04 -00:56 | 01:16:13 +02:47 |
| Roxzone | 05:51 | 01:30:50 | 07:33 -01:42 | 01:30:50 |
Tim's total running time of 00:44:29 is slightly slower than average. This suggests that he could benefit from focusing on improving his running ability. However, his best running lap time of 00:05:25 indicates that he has the potential to be a strong runner.
To improve the Burpees Broad Jump, Tim should focus on increasing his explosive power and agility. Plyometric exercises such as box jumps, jump squats, and lateral jumps can help improve his power and speed in this movement. Additionally, practicing the technique of the broad jump itself, ensuring proper form and maximizing distance, will be beneficial.
For the Sled Push segment, Tim should work on increasing his overall strength and power. Exercises such as squats, deadlifts, and lunges can help build the necessary lower body strength. Incorporating sled pushes into his training routine can also help improve his technique and speed in this specific movement.
In the Running 1 segment, Tim was slower than average. To improve his running performance, he should focus on both endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve his speed. Long-distance runs and tempo runs can help improve his endurance. Additionally, working on running form and technique, such as maintaining a proper stride length and landing softly, can also help improve overall running performance.
Tim's Best Lap time of 00:05:25 indicates that he has the potential to be a strong runner. To capitalize on this strength, he should continue to focus on improving his endurance and speed through consistent running training. Including hill sprints, track intervals, and tempo runs in his training routine will help him further develop his running ability.
Additionally, Tim should prioritize efficient transitions between segments. The Roxzone time of 00:05:51 indicates that he was faster than average in transitioning between exercises. To continue improving in this area, Tim should work on improving his overall fitness and reducing transition times. Incorporating circuit training and practicing quick transitions during his training sessions can help him become more efficient in this aspect of the race.
Lastly, Tim should consider creating a training plan that focuses on both running and strength training. Balancing these two elements will help him improve his overall performance in the HYROX race. It may be beneficial for Tim to seek guidance from a coach or trainer who specializes in functional fitness to create a personalized training plan tailored to his specific strengths and areas for improvement.
| Similar Athletes | |||
|---|---|---|---|
| Mclatchie Calum | 2024 Dubai | 01:30:46 | |
| Reneti Sonny | 2022 London | 01:30:22 | |
| Mccart Michael | 2024 Glasgow | 01:31:00 | |
| Maidment Luke | 2023 Hamburg | 01:31:01 | |
| Punselie Jeremy | 2024 Brisbane | 01:30:34 | |
| Bettiol Stefano | 2023 Rimini | 01:31:13 | |
| Rodríguez Menicucci Pedro Gabriel | 2024 Madrid | 01:31:07 | |
| Moon Antony | 2024 London | 01:31:14 | |
| Wales Peter | 2024 Hamburg | 01:30:23 | |
| Nu Marshall | 2024 Singapore | 01:30:22 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Howe Tim | 01:16:47 | |
| 2024 Sports Direct HYROX London Howe Tim | 01:24:00 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Howe Tim
