Dive into this athlete’s performance at 2023 Singapore 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 04:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:59 (From 47:42 to 43:43) | 91.6% |
| Farmers Carry | 00:22 (From 02:33 to 02:11) | 8.4% |
| Ski Erg | 00:00 (From 04:17 to 04:17) | 0.0% |
| Sled Push | 00:00 (From 02:25 to 02:25) | 0.0% |
| Sled Pull | 00:00 (From 04:10 to 04:10) | 0.0% |
| BBJ | 00:00 (From 05:28 to 05:28) | 0.0% |
| Rowing | 00:00 (From 04:46 to 04:46) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:58 to 04:58) | 0.0% |
| Wall Balls | 00:00 (From 06:20 to 06:20) | 0.0% |
| Thomas Gareth | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:36 | 00:00 | 04:47 +00:49 | 00:00 +00:00 |
| Ski Erg | 04:17 | 05:36 | 04:31 -00:14 | 04:47 +00:49 |
| Running 2 | 05:35 | 09:53 | 05:07 +00:28 | 09:18 +00:35 |
| Sled Push | 02:25 | 15:28 | 03:03 -00:38 | 14:25 +01:03 |
| Running 3 | 05:31 | 17:53 | 05:37 -00:06 | 17:28 +00:25 |
| Sled Pull | 04:10 | 23:24 | 05:14 -01:04 | 23:05 +00:19 |
| Running 4 | 05:39 | 27:34 | 05:35 +00:04 | 28:19 -00:45 |
| Burpees Broad Jump | 05:28 | 33:13 | 05:44 -00:16 | 33:54 -00:41 |
| Running 5 | 06:03 | 38:41 | 05:46 +00:17 | 39:38 -00:57 |
| Rowing | 04:46 | 44:44 | 04:55 -00:09 | 45:24 -00:40 |
| Running 6 | 06:02 | 49:30 | 05:36 +00:26 | 50:19 -00:49 |
| Farmers Carry | 02:33 | 55:32 | 02:17 +00:16 | 55:55 -00:23 |
| Running 7 | 05:58 | 58:05 | 05:36 +00:22 | 58:12 -00:07 |
| Sandbag Lunges | 04:58 | 01:04:03 | 05:27 -00:29 | 01:03:48 +00:15 |
| Running 8 | 07:20 | 01:09:01 | 06:17 +01:03 | 01:09:15 -00:14 |
| Wall Balls | 06:20 | 01:16:21 | 06:56 -00:36 | 01:15:32 +00:49 |
| Roxzone | 07:21 | 01:29:55 | 07:27 -00:06 | 01:29:55 |
In terms of running, Gareth's total running time was 00:47:42, which was 04:43 slower than the average time. This suggests that he could improve his running performance and speed. His best running lap was 00:05:31, indicating that he has the potential to excel in running.
To improve his running performance, Gareth should focus on specific drills and techniques that enhance his running speed and endurance. Here are some training strategies and exercises tailored to address the areas of improvement:
1. Running 1: Gareth was 00:59 slower than average in this segment. He should work on improving his speed and pacing during the initial running phase. High-intensity interval training (HIIT) workouts, such as sprint intervals, can help improve his speed and acceleration.
2. Running 8: Gareth was 00:55 slower than average in this segment. To improve his endurance for longer distances, he should incorporate long-distance runs into his training routine. Gradually increasing the distance and intensity of these runs will help him build endurance.
3. Running 2 and Running 6: Gareth was slower than average in both of these segments. To improve his running performance in these sections, he should focus on interval training. Alternating between high-intensity sprints and recovery jogs will help improve his speed and endurance.
4. Running 7 and Running 5: Gareth was slower than average in these segments. To improve his running endurance and strength, he should incorporate hill training into his workouts. Running uphill builds lower body strength and helps improve cardiovascular fitness.
5. Farmers Carry: Gareth was 00:12 slower than average in this segment. To improve his performance in this exercise, he should focus on grip strength and core stability. Exercises such as deadlifts, forearm curls, and planks will help him build the necessary strength for the Farmers Carry.
By implementing these strategies and following the specific training recommendations for each identified area of improvement, Gareth can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Knobiel Alexander | 2023 Stuttgart | 01:30:09 | |
| Volkmar Michael | 2024 Stuttgart | 01:29:44 | |
| Blumenschein Andreas | 2023 Stuttgart | 01:30:24 | |
| Wong Anson | 2023 Singapore | 01:29:45 | |
| Derucki Tobias | 2023 München | 01:29:41 | |
| Kanitz Sebastian | 2018 Leipzig | 01:29:50 | |
| Rojas Miguel | 2020 Chicago | 01:29:26 | |
| Ten Broeke Michel | 2024 Rotterdam | 01:29:58 | |
| Dobignard Laurent | 2023 Köln | 01:29:52 | |
| Hussain Zubair | 2024 Birmingham | 01:29:44 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Thomas Gareth
