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 585 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 04:58. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:58 (From 10:46 to 07:48) | 59.7% |
| Sled Pull | 00:57 (From 07:51 to 06:54) | 19.1% |
| Sandbag Lunges | 00:34 (From 06:26 to 05:52) | 11.4% |
| Sled Push | 00:29 (From 03:43 to 03:14) | 9.7% |
| Ski Erg | 00:00 (From 05:15 to 05:15) | 0.0% |
| Rowing | 00:00 (From 05:30 to 05:30) | 0.0% |
| Farmers Carry | 00:00 (From 02:16 to 02:16) | 0.0% |
| Wall Balls | 00:00 (From 06:18 to 06:18) | 0.0% |
| Run Total | 00:00 (From 51:22 to 51:22) | 0.0% |
| Burgess Emily | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:44 | 00:00 | 05:43 -00:59 | 00:00 +00:00 |
| Ski Erg | 05:15 | 04:44 | 05:27 -00:12 | 05:43 -00:59 |
| Running 2 | 06:29 | 09:59 | 06:19 +00:10 | 11:10 -01:11 |
| Sled Push | 03:43 | 16:28 | 03:18 +00:25 | 17:29 -01:01 |
| Running 3 | 06:12 | 20:11 | 06:42 -00:30 | 20:47 -00:36 |
| Sled Pull | 07:51 | 26:23 | 07:01 +00:50 | 27:29 -01:06 |
| Running 4 | 06:49 | 34:14 | 06:47 +00:02 | 34:30 -00:16 |
| Burpees Broad Jump | 10:46 | 41:03 | 07:59 +02:47 | 41:17 -00:14 |
| Running 5 | 07:10 | 51:49 | 07:03 +00:07 | 49:16 +02:33 |
| Rowing | 05:30 | 58:59 | 05:46 -00:16 | 56:19 +02:40 |
| Running 6 | 06:28 | 01:04:29 | 06:54 -00:26 | 01:02:05 +02:24 |
| Farmers Carry | 02:16 | 01:10:57 | 02:37 -00:21 | 01:08:59 +01:58 |
| Running 7 | 06:18 | 01:13:13 | 06:52 -00:34 | 01:11:36 +01:37 |
| Sandbag Lunges | 06:26 | 01:19:31 | 06:02 +00:24 | 01:18:28 +01:03 |
| Running 8 | 07:13 | 01:25:57 | 07:43 -00:30 | 01:24:30 +01:27 |
| Wall Balls | 06:18 | 01:33:10 | 06:27 -00:09 | 01:32:13 +00:57 |
| Roxzone | 08:16 | 01:47:38 | 08:58 -00:42 | 01:47:38 |
For the Burpees Broad Jump segment, Emily was 03:14 slower than the average. To improve this, she should focus on increasing her upper body and core strength. Exercises such as push-ups, planks, and burpees can help improve her strength and endurance. Additionally, practicing the broad jump technique will help her become more efficient in this movement.
In the Sled Pull segment, Emily was 00:33 slower than the average. To improve this, she should work on her lower body strength and power. Exercises such as squats, deadlifts, and lunges will help improve her leg strength. Additionally, practicing sled pulls with proper form and technique will help her become more efficient in this movement.
During the Sandbag Lunges segment, Emily was 00:23 slower than the average. To improve this, she should focus on increasing her leg and core strength. Exercises such as lunges, squats, and Russian twists will help improve her lower body and core strength. Additionally, practicing sandbag lunges with proper form and technique will help her become more efficient in this movement.
In the Wall Balls segment, Emily was 00:20 slower than the average. To improve this, she should focus on increasing her upper body and leg strength. Exercises such as squats, push presses, and wall sits will help improve her strength and endurance. Additionally, practicing wall balls with proper form and technique will help her become more efficient in this movement.
Additionally, Emily should focus on efficient transitions between segments to minimize the time spent in the roxzone. This will help her maintain momentum and avoid unnecessary rest periods. Practicing quick transitions during training sessions will help her become more efficient in this area.
Overall, Emily should prioritize her strength training to improve her performance in the segments where she lost the most time. By incorporating specific exercises, drills, and training routines tailored to these areas, she can enhance her overall race performance and achieve even better results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Engen Beathe | 2024 Malaga | 01:47:54 | |
| Pope Anna | 2024 Manchester | 01:47:32 | |
| Currie Lorri | 2022 London | 01:47:11 | |
| Marxer Stephanie | 2021 Stuttgart | 01:48:01 | |
| Garcia Loriann | 2022 Dallas | 01:47:36 | |
| Lindquist Kay | 2021 Dallas | 01:48:03 | |
| Hyams Kirsty | 2021 London | 01:48:02 | |
| Nogwavu Barbara | 2024 Cape Town | 01:47:57 | |
| Michele Lisa | 2024 Dallas | 01:47:17 | |
| King Adrienne | 2024 Houston | 01:47:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Birmingham Burgess Emily | 01:35:50 | |
| 2024 Manchester Burgess Emily, Bates Georgina | 01:20:42 | |
| 2024 Sports Direct HYROX London Burgess Emily, Cook Charlotte | 01:22:37 | |
| 2023 London Burgess Emily, Cook Charlotte | 01:26:56 | |
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Burgess Emily
