Dive into this athlete’s performance at 2023 Dublin 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 04:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:35 (From 49:50 to 45:15) | 94.2% |
| Sled Pull | 00:17 (From 05:34 to 05:17) | 5.8% |
| Ski Erg | 00:00 (From 04:21 to 04:21) | 0.0% |
| Sled Push | 00:00 (From 03:00 to 03:00) | 0.0% |
| BBJ | 00:00 (From 04:54 to 04:54) | 0.0% |
| Rowing | 00:00 (From 04:57 to 04:57) | 0.0% |
| Farmers Carry | 00:00 (From 02:12 to 02:12) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:20 to 04:20) | 0.0% |
| Wall Balls | 00:00 (From 05:54 to 05:54) | 0.0% |
| Mckenna Shane | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:07 | 00:00 | 04:53 -01:46 | 00:00 +00:00 |
| Ski Erg | 04:21 | 03:07 | 04:33 -00:12 | 04:53 -01:46 |
| Running 2 | 05:16 | 07:28 | 05:20 -00:04 | 09:26 -01:58 |
| Sled Push | 03:00 | 12:44 | 03:10 -00:10 | 14:46 -02:02 |
| Running 3 | 07:32 | 15:44 | 05:49 +01:43 | 17:56 -02:12 |
| Sled Pull | 05:34 | 23:16 | 05:29 +00:05 | 23:45 -00:29 |
| Running 4 | 06:30 | 28:50 | 05:48 +00:42 | 29:14 -00:24 |
| Burpees Broad Jump | 04:54 | 35:20 | 06:06 -01:12 | 35:02 +00:18 |
| Running 5 | 07:48 | 40:14 | 06:01 +01:47 | 41:08 -00:54 |
| Rowing | 04:57 | 48:02 | 04:59 -00:02 | 47:09 +00:53 |
| Running 6 | 06:32 | 52:59 | 05:51 +00:41 | 52:08 +00:51 |
| Farmers Carry | 02:12 | 59:31 | 02:22 -00:10 | 57:59 +01:32 |
| Running 7 | 06:22 | 01:01:43 | 05:49 +00:33 | 01:00:21 +01:22 |
| Sandbag Lunges | 04:20 | 01:08:05 | 05:41 -01:21 | 01:06:10 +01:55 |
| Running 8 | 06:46 | 01:12:25 | 06:38 +00:08 | 01:11:51 +00:34 |
| Wall Balls | 05:54 | 01:19:11 | 07:25 -01:31 | 01:18:29 +00:42 |
| Roxzone | 08:51 | 01:33:49 | 07:55 +00:56 | 01:33:49 |
Shane's best running lap time was 00:03:07, which was 01:34 faster than the average. This indicates that he has a strong running ability and can capitalize on this strength in his training.
To improve the Run Total segment, Shane should work on improving his overall fitness and his transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his overall fitness. Additionally, practicing quick transitions between exercises can help reduce his overall time in this segment.
For Running 5, Running 3, Running 6, and Running 7, Shane should focus on improving his running speed and endurance. Incorporating tempo runs and interval training into his training routine can help him improve his running performance. Additionally, adding strength training exercises that target the muscles used in running, such as lunges and squats, can help improve his running efficiency.
In the Roxzone segment, Shane should work on reducing his transition time. Practicing quick and efficient transitions between exercises can help him improve his overall time in this segment. Additionally, improving his overall fitness and endurance can help reduce the time spent in the Roxzone.
For Running 4, Shane should focus on improving his running speed and endurance. Incorporating hill sprints and interval training into his training routine can help him improve his running performance in this segment.
Additionally, Shane should strategically plan his transitions between exercises to minimize the time spent in the Roxzone. Practicing and visualizing these transitions before the race can help him execute them efficiently during the race.
Furthermore, it is important for Shane to stay mentally focused and motivated throughout the race. Setting small goals for each segment and celebrating small victories can help maintain motivation and drive throughout the race.
Overall, Shane has shown strong running abilities and should continue to focus on improving his overall fitness and transition times. By incorporating specific training strategies and techniques, he can enhance his performance in the identified areas of improvement and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Wüsthoff Stefan | 2021 Hamburg | 01:34:18 | |
| Reaney Finbar | 2023 Dublin | 01:33:41 | |
| Akbas Yusuf | 2022 Amsterdam | 01:33:26 | |
| Khalili Ali | 2022 Manchester | 01:34:15 | |
| Woudwijk Michel | 2024 Amsterdam | 01:33:33 | |
| Davidson David | 2024 Birmingham | 01:33:45 | |
| Kratz Dennis | 2024 Hamburg | 01:33:50 | |
| Elizazu Ignacio | 2024 Madrid | 01:34:07 | |
| Mattsson Mattias | 2024 Stockholm | 01:33:27 | |
| Mun Sun Chong | 2024 Singapore National Stadium | 01:33:34 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Glasgow Mckenna Shane | 01:22:01 | |
| 2024 Madrid Mckenna Shane | 01:22:02 | |
| 2024 Dublin Mckenna Shane | 01:20:58 | |
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Mckenna Shane
