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.
Compare With Another Athlete
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 07:06. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:33 (From 07:17 to 04:44) | 35.9% |
| Wall Balls | 02:30 (From 06:08 to 03:38) | 35.2% |
| Sled Pull | 00:27 (From 05:02 to 04:35) | 6.3% |
| Sled Push | 00:26 (From 02:36 to 02:10) | 6.1% |
| Farmers Carry | 00:26 (From 02:20 to 01:54) | 6.1% |
| Sandbag Lunges | 00:23 (From 04:17 to 03:54) | 5.4% |
| Ski Erg | 00:13 (From 05:00 to 04:47) | 3.1% |
| Rowing | 00:08 (From 05:09 to 05:01) | 1.9% |
| Run Total | 00:00 (From 37:55 to 37:55) | 0.0% |
| Knowles Emma | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:10 | 00:00 | 04:43 +00:27 | 00:00 +00:00 |
| Ski Erg | 05:00 | 05:10 | 04:56 +00:04 | 04:43 +00:27 |
| Running 2 | 04:20 | 10:10 | 05:02 -00:42 | 09:39 +00:31 |
| Sled Push | 02:36 | 14:30 | 02:30 +00:06 | 14:41 -00:11 |
| Running 3 | 04:35 | 17:06 | 05:18 -00:43 | 17:11 -00:05 |
| Sled Pull | 05:02 | 21:41 | 05:09 -00:07 | 22:29 -00:48 |
| Running 4 | 04:34 | 26:43 | 05:19 -00:45 | 27:38 -00:55 |
| Burpees Broad Jump | 07:17 | 31:17 | 05:16 +02:01 | 32:57 -01:40 |
| Running 5 | 04:47 | 38:34 | 05:26 -00:39 | 38:13 +00:21 |
| Rowing | 05:09 | 43:21 | 05:09 +00:00 | 43:39 -00:18 |
| Running 6 | 04:52 | 48:30 | 05:21 -00:29 | 48:48 -00:18 |
| Farmers Carry | 02:20 | 53:22 | 02:05 +00:15 | 54:09 -00:47 |
| Running 7 | 04:45 | 55:42 | 05:19 -00:34 | 56:14 -00:32 |
| Sandbag Lunges | 04:17 | 01:00:27 | 04:15 +00:02 | 01:01:33 -01:06 |
| Running 8 | 04:56 | 01:04:44 | 05:37 -00:41 | 01:05:48 -01:04 |
| Wall Balls | 06:08 | 01:09:40 | 04:18 +01:50 | 01:11:25 -01:45 |
| Roxzone | 05:56 | 01:21:36 | 05:53 +00:03 | 01:21:36 |
Emma Knowles demonstrated a superior performance in the 2024 Birmingham HYROX race, placing within the top 5% of 4107 athletes and ranking 4th in her age group. Her overall performance was exceptional, finishing the race with a total time of 01:21:36. Emma's running was a particular highlight, where her total running time of 00:37:55 was significantly faster than average, indicating a strong runner profile. However, there is room for improvement in her roxzone time, which was slightly slower than average. This suggests a need to improve overall fitness and transition time.
In terms of race strategies, it is recommended that Emma focus on maintaining a consistent pace throughout the race, particularly in the early stages. While her running times were generally faster than average, her first run was slower than usual, suggesting that she may have started too slowly. To prevent this, Emma should consider incorporating pace drills into her training to better control her speed from the outset.
Additionally, given her slower performances in strength-based exercises like Wall Balls and Burpees Broad Jump, it would be beneficial for Emma to conserve energy during the running segments so she can exert more effort in these areas. This could be achieved by adopting a steady, comfortable pace during runs, rather than pushing for maximum speed.
Lastly, improving transition times between exercises can also help to shave off valuable seconds from Emma's overall time. This can be done by practising quick and efficient movements during training, and ensuring familiarity with all the equipment used in the race.
| Similar Athletes | |||
|---|---|---|---|
| Stevenson Valentina | 2024 Melbourne | 01:21:31 | |
| Åström Jessica | 2024 Copenhagen | 01:21:18 | |
| Anna Souini | 2024 Marseille | 01:21:49 | |
| Parker Holly | 2024 New York | 01:21:36 | |
| Niepras Beata | 2024 Stuttgart | 01:21:15 | |
| Mojak Joanna | 2024 Poznan | 01:21:48 | |
| Osborne Cali | 2022 London | 01:21:56 | |
| Alessio Roberta | 2024 Doha | 01:22:05 | |
| Suter Sam | 2024 Sports Direct HYROX London | 01:21:53 | |
| Dickinson Jessica | 2023 Dallas | 01:21:39 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Birmingham Knowles Emma | 01:20:55 | |
| 2023 Madrid Bradley Frances, Knowles Emma | 01:13:11 | |
| 2024 Malaga Knowles Emma, Bradley Frances | 01:18:13 | |
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Knowles Emma
