Dive into this athlete’s performance at 2024 Birmingham 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 Barlow Luke's 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 Barlow Luke 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 Barlow Luke’s 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 Barlow Luke's 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 05:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 02:05 | 06:29 to 04:24 | 36.2% |
| Burpees Broad Jump | 01:29 | 05:56 to 04:27 | 25.8% |
| Sled Pull | 00:51 | 05:04 to 04:13 | 14.8% |
| Sled Push | 00:32 | 02:59 to 02:27 | 9.3% |
| Wall Balls | 00:27 | 05:54 to 05:27 | 7.8% |
| Ski Erg | 00:09 | 04:25 to 04:16 | 2.6% |
| Rowing | 00:09 | 04:44 to 04:35 | 2.6% |
| Farmers Carry | 00:03 | 01:56 to 01:53 | 0.9% |
| Run Total | 00:00 | 36:39 to 36:39 | 0.0% |
| Barlow Luke | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:40 | 00:00 | 04:23 +00:17 | 00:00 +00:00 |
| Ski Erg | 04:25 | 04:40 | 04:21 +00:04 | 04:23 +00:17 |
| Running 2 | 04:11 | 09:05 | 04:43 -00:32 | 08:44 +00:21 |
| Sled Push | 02:59 | 13:16 | 02:44 +00:15 | 13:27 -00:11 |
| Running 3 | 04:19 | 16:15 | 05:06 -00:47 | 16:11 +00:04 |
| Sled Pull | 05:04 | 20:34 | 04:34 +00:30 | 21:17 -00:43 |
| Running 4 | 04:36 | 25:38 | 05:05 -00:29 | 25:51 -00:13 |
| Burpees Broad Jump | 05:56 | 30:14 | 04:52 +01:04 | 30:56 -00:42 |
| Running 5 | 04:36 | 36:10 | 05:14 -00:38 | 35:48 +00:22 |
| Rowing | 04:44 | 40:46 | 04:40 +00:04 | 41:02 -00:16 |
| Running 6 | 04:40 | 45:30 | 05:07 -00:27 | 45:42 -00:12 |
| Farmers Carry | 01:56 | 50:10 | 02:03 -00:07 | 50:49 -00:39 |
| Running 7 | 04:29 | 52:06 | 05:05 -00:36 | 52:52 -00:46 |
| Sandbag Lunges | 06:29 | 56:35 | 04:43 +01:46 | 57:57 -01:22 |
| Running 8 | 05:11 | 01:03:04 | 05:34 -00:23 | 01:02:40 +00:24 |
| Wall Balls | 05:54 | 01:08:15 | 05:57 -00:03 | 01:08:14 +00:01 |
| Roxzone | 06:17 | 01:20:20 | 06:09 +00:08 | 01:20:20 |
Luke, first off, let’s give you a round of applause! Finishing in the top 35% of a field of 2,701 athletes is no small feat. You’ve shown that you’ve got what it takes to compete at a high level. Your overall time of 1:20:20 is commendable, especially with a total running time that is 3:42 faster than the average—now that's something to brag about at the pub! 🍻
However, there are some insights we can glean from your split performance. Your pacing appears to have started a bit too conservatively in the first running segment, clocking in at 4:40, which is 17 seconds slower than average. The good news is that you picked up the pace significantly in the later runs. This indicates you have the potential to run stronger from the get-go. Given your overall running prowess, it seems you lean towards a runner profile, but there are some strength elements that need fine-tuning to balance things out for those heavier segments. You know what they say: “You can’t out-run a bad lift!” 💪
Your performance here was your weakest link. This can be improved by incorporating weighted lunges into your routine. Aim for sets of 8-12 reps using a sandbag or dumbbells to build strength while maintaining form. Focus on keeping your torso upright and stepping out far enough to engage those glutes properly.
Another effective drill is the walking lunge with a twist, where you lunge forward and twist your torso towards the leading leg. This will help with core stability as well.
Burpees can be brutal, but they shouldn’t feel like a death sentence! To improve here, practice burpee variations focusing on speed and efficiency. Try doing them in sets of 10, emphasizing a quick transition from the push-up to the jump.
Incorporate plyometric box jumps to enhance your explosive power. You’ll be flying over that distance in no time!
Strength is key in this segment. Integrate more sled pulls into your training, focusing on shorter distances with heavier weight. This will not only build strength but also improve your endurance over time. Work on your grip and form to ensure you’re pulling efficiently.
For the sled push, it’s all about technique and power. Start including heavy sled pushes in your training, focusing on short bursts of speed. Practice maintaining a low center of gravity and driving through your heels to maximize power output.
While you’re close to the average here, we want to push you to excel! Work on your Wall Ball technique by ensuring you’re using your legs for the squat and not relying solely on your arms. Incorporate high-rep wall ball sets to build endurance, focusing on consistent depth and explosive upward motion.
Luke, remember that success in Hyrox is not just about strength or speed; it’s about mastering the art of hybrid fitness! “You’re never out of the fight until you quit,” and you’ve shown that you have the tenacity to push through. Keep grinding, stay focused, and remember to enjoy the process. And when in doubt, just think: “If burpees didn’t make me cry, they wouldn’t be that bad!” 😄💥
Now, let’s get to work and turn those weaknesses into strengths. You've got this, and I’m here to help you every step of the way! Remember, this is not just a race; it’s a journey to greatness. Let’s charge forward, one burpee at a time. I’m the Rox-Coach, and together, we're going to crush it! 🏆
| Similar Athletes | |||
|---|---|---|---|
| Birnstingl Philipp | 2023 Frankfurt | 01:20:46 | |
| Bruns Oliver | 2023 Hamburg | 01:20:12 | |
| Richiedei Enrico | 2024 Milan | 01:20:03 | |
| Gründler Benjamin | 2024 Vienna - European Championship | 01:20:38 | |
| Sturm Wolfgang | 2024 Frankfurt | 01:19:59 | |
| Weinmann Jan | 2021 Hamburg | 01:20:40 | |
| Kevin Padilla Kevin | 2023 Paris | 01:20:16 | |
| Golledge Lewis | 2023 Birmingham | 01:20:46 | |
| Sandager Kristian | 2024 Poznan | 01:19:51 | |
| Bryce John Paul | 2024 Madrid | 01:20:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:17:00 | |
| 2023 Birmingham | 01:24:01 | |
| 2023 Glasgow | 01:33:24 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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