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 454 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 Foster Rob'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 Foster Rob 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 Foster Rob’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 Foster Rob'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 02:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 00:52 | 03:55 to 03:03 | 33.8% |
| Sled Push | 00:38 | 02:25 to 01:47 | 24.7% |
| Sled Pull | 00:23 | 03:34 to 03:11 | 14.9% |
| Ski Erg | 00:22 | 04:18 to 03:56 | 14.3% |
| Rowing | 00:07 | 04:21 to 04:14 | 4.5% |
| Wall Balls | 00:07 | 04:11 to 04:04 | 4.5% |
| Farmers Carry | 00:05 | 01:33 to 01:28 | 3.2% |
| Sandbag Lunges | 00:00 | 02:45 to 02:45 | 0.0% |
| Run Total | 00:00 | 31:42 to 31:42 | 0.0% |
| Foster Rob | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:26 | 00:00 | 03:39 +00:47 | 00:00 +00:00 |
| Ski Erg | 04:18 | 04:26 | 04:02 +00:16 | 03:39 +00:47 |
| Running 2 | 03:37 | 08:44 | 03:53 -00:16 | 07:41 +01:03 |
| Sled Push | 02:25 | 12:21 | 02:14 +00:11 | 11:34 +00:47 |
| Running 3 | 03:51 | 14:46 | 04:07 -00:16 | 13:48 +00:58 |
| Sled Pull | 03:34 | 18:37 | 03:26 +00:08 | 17:55 +00:42 |
| Running 4 | 03:54 | 22:11 | 04:07 -00:13 | 21:21 +00:50 |
| Burpees Broad Jump | 03:55 | 26:05 | 03:19 +00:36 | 25:28 +00:37 |
| Running 5 | 04:07 | 30:00 | 04:12 -00:05 | 28:47 +01:13 |
| Rowing | 04:21 | 34:07 | 04:17 +00:04 | 32:59 +01:08 |
| Running 6 | 03:51 | 38:28 | 04:09 -00:18 | 37:16 +01:12 |
| Farmers Carry | 01:33 | 42:19 | 01:37 -00:04 | 41:25 +00:54 |
| Running 7 | 03:55 | 43:52 | 04:08 -00:13 | 43:02 +00:50 |
| Sandbag Lunges | 02:45 | 47:47 | 03:27 -00:42 | 47:10 +00:37 |
| Running 8 | 04:04 | 50:32 | 04:23 -00:19 | 50:37 -00:05 |
| Wall Balls | 04:11 | 54:36 | 04:19 -00:08 | 55:00 -00:24 |
| Roxzone | 04:49 | 01:03:30 | 04:11 +00:38 | 01:03:30 |
Rob Foster displays a commendable performance in the 2024 Birmingham HYROX event. His overall rank of 43 places him in the top 1% of all 4107 athletes and the top position in his age group. His total running time is notably 01:09 faster than the average, indicating a strong running profile. However, despite an impressive start, Rob’s performance seems to have slightly dropped in the later stages of the race, particularly in the Roxzone and Burpee Broad Jump segments. This suggests a potential need for improvement in overall fitness and transition speed.
Given Rob's strong running profile, a potential race strategy could be to capitalize on running segments while conserving enough energy for the strength-based segments. This could involve pacing himself during the initial running segments to ensure sufficient energy reserves for the latter half of the race. In addition, focusing on efficient transitions between segments could help minimize time lost in the Roxzone. Regular rest and recovery sessions should also be integrated into his training regimen to prevent overtraining and injury.
| Similar Athletes | |||
|---|---|---|---|
| Maughan Martin | 2024 Stockholm | 01:03:10 | |
| Eynon Michael | 2024 London | 01:03:07 | |
| Olivier Fernandez | 2023 Madrid | 01:03:25 | |
| Rainey Aaron | 2024 Hamburg | 01:03:34 | |
| Lockley Keith | 2024 Sports Direct HYROX London | 01:03:55 | |
| Clark Brad | 2024 Washington - North American Championships | 01:03:20 | |
| Palicia Noah | 2023 Chicago - North American Open Championship | 01:03:18 | |
| M. Alexa | 2022 MĂĽnchen | 01:03:12 | |
| Scherwitz Jakob | 2024 Karlsruhe | 01:03:12 | |
| Mauermann Maik | 2024 Berlin | 01:03:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dublin | 01:10:01 | |
| 2024 Manchester | 01:03:07 | |
| 2024 Manchester | 01:05:59 | |
| 2024 London | 01:04:20 | |
| 2024 Sports Direct HYROX London | 01:11:27 | |
| 2023 London | 01:09:47 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
