Dive into this athlete’s performance at 2022 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 05:40. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:26 (From 44:45 to 42:19) | 42.9% |
| Sandbag Lunges | 01:27 (From 06:24 to 04:57) | 25.6% |
| Sled Push | 01:11 (From 03:58 to 02:47) | 20.9% |
| Wall Balls | 00:32 (From 06:46 to 06:14) | 9.4% |
| Rowing | 00:04 (From 04:50 to 04:46) | 1.2% |
| Ski Erg | 00:00 (From 04:24 to 04:24) | 0.0% |
| Sled Pull | 00:00 (From 04:17 to 04:17) | 0.0% |
| BBJ | 00:00 (From 03:06 to 03:06) | 0.0% |
| Farmers Carry | 00:00 (From 01:28 to 01:28) | 0.0% |
| Spencer Joe | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:37 | 00:00 | 04:43 -00:06 | 00:00 +00:00 |
| Ski Erg | 04:24 | 04:37 | 04:28 -00:04 | 04:43 -00:06 |
| Running 2 | 04:56 | 09:01 | 05:02 -00:06 | 09:11 -00:10 |
| Sled Push | 03:58 | 13:57 | 02:56 +01:02 | 14:13 -00:16 |
| Running 3 | 05:33 | 17:55 | 05:28 +00:05 | 17:09 +00:46 |
| Sled Pull | 04:17 | 23:28 | 05:03 -00:46 | 22:37 +00:51 |
| Running 4 | 05:35 | 27:45 | 05:27 +00:08 | 27:40 +00:05 |
| Burpees Broad Jump | 03:06 | 33:20 | 05:27 -02:21 | 33:07 +00:13 |
| Running 5 | 05:49 | 36:26 | 05:39 +00:10 | 38:34 -02:08 |
| Rowing | 04:50 | 42:15 | 04:52 -00:02 | 44:13 -01:58 |
| Running 6 | 05:46 | 47:05 | 05:30 +00:16 | 49:05 -02:00 |
| Farmers Carry | 01:28 | 52:51 | 02:13 -00:45 | 54:35 -01:44 |
| Running 7 | 05:53 | 54:19 | 05:28 +00:25 | 56:48 -02:29 |
| Sandbag Lunges | 06:24 | 01:00:12 | 05:13 +01:11 | 01:02:16 -02:04 |
| Running 8 | 06:40 | 01:06:36 | 06:07 +00:33 | 01:07:29 -00:53 |
| Wall Balls | 06:46 | 01:13:16 | 06:38 +00:08 | 01:13:36 -00:20 |
| Roxzone | 07:26 | 01:27:19 | 07:05 +00:21 | 01:27:19 |
Joe's best running lap was 00:04:37, indicating strong running capabilities. However, his splits analysis reveals areas where he gained or lost time compared to the average. It is important to note that the "Total running time" should be considered for overall running performance, rather than individual running segments.
- Hybrid Training: Given Joe's strengths in running and areas for improvement in strength-related segments, it is beneficial for him to adopt a hybrid training approach. Incorporating both running-specific workouts and strength training sessions will help him excel in all aspects of the race. This can include combining running intervals with strength exercises, such as incorporating bodyweight or weighted exercises during rest periods between runs.
- Transitions: To minimize time spent in the roxzone and optimize overall race performance, Joe should practice quick and efficient transitions between exercises during training sessions. This includes familiarizing himself with the layout of the race course and mentally preparing for each transition. Additionally, practicing specific transition exercises, such as quickly moving from one exercise to another with minimal rest, will help improve speed and efficiency during the race.
By implementing these strategies and focusing on the identified areas for improvement, Joe Spencer can enhance his performance in future Hyrox races. Consistent training, attention to technique and form, and a well-rounded approach to fitness will contribute to his success.
| Similar Athletes | |||
|---|---|---|---|
| Johns Morgan | 2024 Perth | 01:27:32 | |
| Hageman Quint | 2024 Maastricht | 01:27:26 | |
| Medina Vasco | 2024 Rotterdam | 01:27:15 | |
| Weiss Alexandre | 2024 Paris | 01:27:24 | |
| Rau Matt | 2024 Dallas | 01:27:07 | |
| Baker Duncan | 2024 Glasgow | 01:27:19 | |
| Schottke Torbenhelge | 2023 Hamburg | 01:27:33 | |
| Davis Alex | 2024 Hamburg | 01:27:44 | |
| Spear Aaron | 2024 Manchester | 01:27:11 | |
| Magalhaes Luiz | 2020 Chicago | 01:27:00 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Manchester Spencer Joe | 01:25:32 | |
| 2021 London Spencer Joe | 01:26:50 | |
| 2023 London Spencer Joe | 01:26:37 | |
| 2022 London Spencer Joe | 01:24:58 | |
| 2022 Birmingham Spencer Joe | 02:05:06 | |
| 2024 Sports Direct HYROX London Spencer Joe | 01:13:47 | |
| 2024 London Spencer Joe | 01:19:10 | |
| 2024 Manchester Spencer Joe, Lawlor Sam | 01:05:38 | |
| 2024 London Spencer Joe, Simpson Paul | 01:05:51 | |
| 2024 Birmingham Spencer Joe, Horner Stacey, Pendlebury Abbie, Whetton Eddie | 01:02:40 | |
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Spencer Joe
