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 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 04:03. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:19 (From 36:31 to 35:12) | 32.5% |
| Sandbag Lunges | 01:10 (From 04:54 to 03:44) | 28.8% |
| BBJ | 00:41 (From 04:16 to 03:35) | 16.9% |
| Wall Balls | 00:35 (From 05:10 to 04:35) | 14.4% |
| Ski Erg | 00:11 (From 04:15 to 04:04) | 4.5% |
| Sled Push | 00:04 (From 02:07 to 02:03) | 1.6% |
| Rowing | 00:03 (From 04:25 to 04:22) | 1.2% |
| Sled Pull | 00:00 (From 03:26 to 03:26) | 0.0% |
| Farmers Carry | 00:00 (From 01:31 to 01:31) | 0.0% |
| Craig Ross | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:58 | 00:00 | 04:03 +00:55 | 00:00 +00:00 |
| Ski Erg | 04:15 | 04:58 | 04:13 +00:02 | 04:03 +00:55 |
| Running 2 | 04:12 | 09:13 | 04:20 -00:08 | 08:16 +00:57 |
| Sled Push | 02:07 | 13:25 | 02:27 -00:20 | 12:36 +00:49 |
| Running 3 | 04:26 | 15:32 | 04:38 -00:12 | 15:03 +00:29 |
| Sled Pull | 03:26 | 19:58 | 04:02 -00:36 | 19:41 +00:17 |
| Running 4 | 04:23 | 23:24 | 04:37 -00:14 | 23:43 -00:19 |
| Burpees Broad Jump | 04:16 | 27:47 | 04:07 +00:09 | 28:20 -00:33 |
| Running 5 | 04:28 | 32:03 | 04:45 -00:17 | 32:27 -00:24 |
| Rowing | 04:25 | 36:31 | 04:30 -00:05 | 37:12 -00:41 |
| Running 6 | 04:31 | 40:56 | 04:39 -00:08 | 41:42 -00:46 |
| Farmers Carry | 01:31 | 45:27 | 01:49 -00:18 | 46:21 -00:54 |
| Running 7 | 04:42 | 46:58 | 04:37 +00:05 | 48:10 -01:12 |
| Sandbag Lunges | 04:54 | 51:40 | 04:08 +00:46 | 52:47 -01:07 |
| Running 8 | 04:54 | 56:34 | 04:59 -00:05 | 56:55 -00:21 |
| Wall Balls | 05:10 | 01:01:28 | 05:10 +00:00 | 01:01:54 -00:26 |
| Roxzone | 05:46 | 01:12:16 | 05:12 +00:34 | 01:12:16 |
Firstly, congratulations to Ross Craig on an impressive performance at the 2024 Birmingham HYROX event. Ross finished in the top 8% of all participants and in the top 11% of his age group, showcasing a strong level of athleticism. Notably, Ross demonstrated a robust running profile, finishing a significant 25 seconds faster than the average total running time. His best running lap time was a commendable 4 minutes and 12 seconds. Despite slower initial running segments, Ross managed to pick up the pace and maintain a tempo faster than average from Running Segment 2 onwards. His ability to recover and accelerate shows remarkable resilience and stamina.
Ross could potentially benefit from a more strategic approach to his race pacing. Starting off at a slightly slower pace could help conserve energy for the later stages of the race when fatigue sets in. He should also focus on maintaining a steady pace during the strength segments to prevent excessive energy expenditure.
Transitioning swiftly between segments can also save valuable time. This involves not only physical speed but also mental preparedness. Knowing exactly what to do as soon as the next segment starts can significantly reduce transition time.
Finally, focusing on proper form during all exercises can improve efficiency and prevent injuries. Ross should consider seeking advice from a coach or trainer to ensure he's performing all exercises correctly and efficiently.
| Similar Athletes | |||
|---|---|---|---|
| Magalhaes Hugo | 2022 Maastricht | 01:12:45 | |
| Kolodziej Andrew | 2023 Dallas | 01:12:17 | |
| Pellegrinet Nicola | 2024 Rimini | 01:11:59 | |
| Harris Frazer | 2023 London | 01:11:46 | |
| De La Concepción Corchero José Daniel | 2023 Bilbao | 01:12:45 | |
| Jesmar Jesmar | 2023 Valencia | 01:12:06 | |
| Kerr Seaghan | 2024 Dublin | 01:11:56 | |
| Farmer Trey | 2023 Chicago - North American Open Championship | 01:12:29 | |
| Mörth Sascha | 2023 Köln | 01:11:47 | |
| Fernandez Estrada Pablo | 2024 Madrid | 01:12:03 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Craig Ross
