Dive into this athlete’s performance at 2022 Essen 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 03:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:07 (From 48:45 to 47:38) | 35.1% |
| BBJ | 00:51 (From 07:18 to 06:27) | 26.7% |
| Sandbag Lunges | 00:37 (From 05:37 to 05:00) | 19.4% |
| Wall Balls | 00:26 (From 05:34 to 05:08) | 13.6% |
| Ski Erg | 00:10 (From 05:20 to 05:10) | 5.2% |
| Sled Push | 00:00 (From 02:22 to 02:22) | 0.0% |
| Sled Pull | 00:00 (From 04:30 to 04:30) | 0.0% |
| Rowing | 00:00 (From 05:01 to 05:01) | 0.0% |
| Farmers Carry | 00:00 (From 02:09 to 02:09) | 0.0% |
| Roes Inka | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:25 | 00:00 | 05:23 +00:02 | 00:00 +00:00 |
| Ski Erg | 05:20 | 05:25 | 05:12 +00:08 | 05:23 +00:02 |
| Running 2 | 05:44 | 10:45 | 05:45 -00:01 | 10:35 +00:10 |
| Sled Push | 02:22 | 16:29 | 02:53 -00:31 | 16:20 +00:09 |
| Running 3 | 06:14 | 18:51 | 06:04 +00:10 | 19:13 -00:22 |
| Sled Pull | 04:30 | 25:05 | 06:08 -01:38 | 25:17 -00:12 |
| Running 4 | 06:14 | 29:35 | 06:05 +00:09 | 31:25 -01:50 |
| Burpees Broad Jump | 07:18 | 35:49 | 06:42 +00:36 | 37:30 -01:41 |
| Running 5 | 06:16 | 43:07 | 06:14 +00:02 | 44:12 -01:05 |
| Rowing | 05:01 | 49:23 | 05:30 -00:29 | 50:26 -01:03 |
| Running 6 | 06:07 | 54:24 | 06:08 -00:01 | 55:56 -01:32 |
| Farmers Carry | 02:09 | 01:00:31 | 02:23 -00:14 | 01:02:04 -01:33 |
| Running 7 | 06:10 | 01:02:40 | 06:06 +00:04 | 01:04:27 -01:47 |
| Sandbag Lunges | 05:37 | 01:08:50 | 05:11 +00:26 | 01:10:33 -01:43 |
| Running 8 | 06:39 | 01:14:27 | 06:39 +00:00 | 01:15:44 -01:17 |
| Wall Balls | 05:34 | 01:21:06 | 05:32 +00:02 | 01:22:23 -01:17 |
| Roxzone | 09:00 | 01:35:32 | 07:37 +01:23 | 01:35:32 |
However, there are areas of improvement that can enhance Inka's performance. It is important to note that her total running time of 00:48:45 was 00:59 slower than the average. This suggests that Inka may need to focus on improving her running abilities and overall fitness.
- Implement interval training: Incorporating interval training into her routine can help improve Inka's speed and endurance. This can be done through interval runs, bike sprints, or rowing intervals to simulate the race conditions.
- Strength training: Inka should prioritize strength training exercises that target the key muscle groups used in the HYROX race, such as the lower body, core, and upper body. This will help improve overall performance and reduce the risk of injury.
- Practice transitions: Inka should focus on reducing transition times between segments to improve overall race time. Incorporating specific drills and practicing transitions during training can help enhance efficiency and speed during the race.
- Mental preparation: Inka should work on mental preparation techniques, such as visualization and positive self-talk, to improve focus and performance during the race. Developing a strong mental mindset can help her overcome challenges and push through fatigue.
By implementing these strategies and focusing on targeted training techniques, Inka can enhance her performance in future HYROX races and achieve her goals.
| Similar Athletes | |||
|---|---|---|---|
| Fleming Rachel | 2024 Dallas | 01:35:11 | |
| Tuffnell Holly | 2024 London | 01:35:50 | |
| Burghardt Sonja | 2019 Nürnberg | 01:35:49 | |
| Fleet Martha | 2024 Manchester | 01:35:51 | |
| Dawson Heidi | 2024 Stockholm | 01:35:22 | |
| Herberts Tizainy | 2024 Birmingham | 01:35:34 | |
| Klepacki Shanelle | 2023 Melbourne | 01:35:07 | |
| Mankowska Magdalena | 2024 Gdansk | 01:36:01 | |
| Walker Dayle | 2024 Turin | 01:35:44 | |
| Sánchez Moreno Alejandra | 2024 Mexico City | 01:35:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Amsterdam Roes Inka | 01:35:30 | |
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Roes Inka
