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 448 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 Ross Dawn'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 Ross Dawn 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 Ross Dawn’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 Ross Dawn'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 02:09. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:38 | 04:47 to 03:09 | 76.0% |
| Sled Push | 00:10 | 02:04 to 01:54 | 7.8% |
| Burpees Broad Jump | 00:09 | 04:14 to 04:05 | 7.0% |
| Run Total | 00:07 | 37:58 to 37:51 | 5.4% |
| Sandbag Lunges | 00:05 | 03:33 to 03:28 | 3.9% |
| Ski Erg | 00:00 | 04:32 to 04:32 | 0.0% |
| Sled Pull | 00:00 | 03:14 to 03:14 | 0.0% |
| Rowing | 00:00 | 04:50 to 04:50 | 0.0% |
| Farmers Carry | 00:00 | 01:38 to 01:38 | 0.0% |
| Ross Dawn | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:09 | 00:00 | 04:17 +00:52 | 00:00 +00:00 |
| Ski Erg | 04:32 | 05:09 | 04:44 -00:12 | 04:17 +00:52 |
| Running 2 | 04:15 | 09:41 | 04:35 -00:20 | 09:01 +00:40 |
| Sled Push | 02:04 | 13:56 | 02:18 -00:14 | 13:36 +00:20 |
| Running 3 | 04:36 | 16:00 | 04:48 -00:12 | 15:54 +00:06 |
| Sled Pull | 03:14 | 20:36 | 04:31 -01:17 | 20:42 -00:06 |
| Running 4 | 04:26 | 23:50 | 04:48 -00:22 | 25:13 -01:23 |
| Burpees Broad Jump | 04:14 | 28:16 | 04:23 -00:09 | 30:01 -01:45 |
| Running 5 | 04:33 | 32:30 | 04:55 -00:22 | 34:24 -01:54 |
| Rowing | 04:50 | 37:03 | 04:56 -00:06 | 39:19 -02:16 |
| Running 6 | 05:17 | 41:53 | 04:51 +00:26 | 44:15 -02:22 |
| Farmers Carry | 01:38 | 47:10 | 01:53 -00:15 | 49:06 -01:56 |
| Running 7 | 04:53 | 48:48 | 04:51 +00:02 | 50:59 -02:11 |
| Sandbag Lunges | 03:33 | 53:41 | 03:40 -00:07 | 55:50 -02:09 |
| Running 8 | 04:53 | 57:14 | 05:01 -00:08 | 59:30 -02:16 |
| Wall Balls | 04:47 | 01:02:07 | 03:38 +01:09 | 01:04:31 -02:24 |
| Roxzone | 06:17 | 01:13:04 | 04:55 +01:22 | 01:13:04 |
Dawn Ross has shown an exceptional performance in this Hyrox race, placing herself in the top 1% of both the overall participants and those in her age group. Her total running time of 00:37:58, which is 00:16 faster than the average, indicates that she has a strong runner's profile. Her best running lap at 00:04:15 further exemplifies her running prowess. However, her initial pace in Running 1 was significantly slower than the average, suggesting that she could have started off too slow.
During the race, Dawn should focus on maintaining a consistent pace throughout the running segments instead of starting too slow and having to make up for it later. In terms of transitions, she should aim to minimize her rest time in the Roxzone by moving swiftly between exercise zones. Incorporating active recovery techniques such as deep breathing exercises could also help to reduce fatigue during these transitions. Lastly, she should pay attention to her form during strength sections such as the Wall Balls to ensure maximum efficiency and speed.
| Similar Athletes | |||
|---|---|---|---|
| Glenn Carly | 2023 Chicago | 01:12:40 | |
| Carmichael Molly | 2024 Birmingham | 01:13:00 | |
| Palmer Amber | 2024 Sports Direct HYROX London | 01:13:16 | |
| Sottile Dominique | 2024 Chicago Navy Pier | 01:13:25 | |
| Lawlor Niamh | 2024 Sports Direct HYROX London | 01:13:31 | |
| Coward Alice | 2024 Malaga | 01:13:04 | |
| Fournier Manon | 2024 Bordeaux | 01:12:51 | |
| Copsey Louisa | 2024 Sports Direct HYROX London | 01:13:28 | |
| Burgon Hannah | 2023 Manchester | 01:13:00 | |
| Tavecchio Camilla | 2024 Milan | 01:12:58 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:14:09 | |
| 2023 Birmingham | 01:13:12 | |
| 2024 Glasgow | 01:10:51 | |
| 2024 Frankfurt | 01:16:28 | |
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
