Dive into this athlete’s performance at 2022 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 05:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sandbag Lunges | 02:01 (From 08:04 to 06:03) | 36.9% |
| Sled Pull | 01:21 (From 07:09 to 05:48) | 24.7% |
| Farmers Carry | 00:56 (From 03:26 to 02:30) | 17.1% |
| Sled Push | 00:39 (From 04:02 to 03:23) | 11.9% |
| BBJ | 00:29 (From 07:00 to 06:31) | 8.8% |
| Rowing | 00:02 (From 05:08 to 05:06) | 0.6% |
| Ski Erg | 00:00 (From 04:39 to 04:39) | 0.0% |
| Wall Balls | 00:00 (From 07:07 to 07:07) | 0.0% |
| Run Total | 00:00 (From 46:36 to 46:36) | 0.0% |
| Ashton David | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:46 | 00:00 | 05:09 -00:23 | 00:00 +00:00 |
| Ski Erg | 04:39 | 04:46 | 04:40 -00:01 | 05:09 -00:23 |
| Running 2 | 04:42 | 09:25 | 05:38 -00:56 | 09:49 -00:24 |
| Sled Push | 04:02 | 14:07 | 03:25 +00:37 | 15:27 -01:20 |
| Running 3 | 06:20 | 18:09 | 06:07 +00:13 | 18:52 -00:43 |
| Sled Pull | 07:09 | 24:29 | 05:53 +01:16 | 24:59 -00:30 |
| Running 4 | 05:50 | 31:38 | 06:08 -00:18 | 30:52 +00:46 |
| Burpees Broad Jump | 07:00 | 37:28 | 06:41 +00:19 | 37:00 +00:28 |
| Running 5 | 06:31 | 44:28 | 06:24 +00:07 | 43:41 +00:47 |
| Rowing | 05:08 | 50:59 | 05:09 -00:01 | 50:05 +00:54 |
| Running 6 | 06:06 | 56:07 | 06:14 -00:08 | 55:14 +00:53 |
| Farmers Carry | 03:26 | 01:02:13 | 02:33 +00:53 | 01:01:28 +00:45 |
| Running 7 | 06:03 | 01:05:39 | 06:12 -00:09 | 01:04:01 +01:38 |
| Sandbag Lunges | 08:04 | 01:11:42 | 06:18 +01:46 | 01:10:13 +01:29 |
| Running 8 | 06:22 | 01:19:46 | 07:15 -00:53 | 01:16:31 +03:15 |
| Wall Balls | 07:07 | 01:26:08 | 08:14 -01:07 | 01:23:46 +02:22 |
| Roxzone | 07:37 | 01:40:44 | 08:44 -01:07 | 01:40:44 |
To enhance his overall performance, David should incorporate specific training strategies into his routine:
1. Strength Training: David should prioritize strength training exercises that target his lower body, upper body, and core muscles. This will help improve his overall strength and stability, leading to better performance in the strength-based segments of the race.
2. Interval Training: Incorporating interval training into his running routine will help improve David's cardiovascular endurance and speed. High-intensity intervals, such as sprint intervals or hill repeats, will mimic the demands of the race and help him improve his running performance.
3. Specific Segment Training: David should dedicate specific training sessions to practice and improve his performance in the segments where he lost the most time. By targeting these segments and focusing on specific exercises and drills, he can develop the necessary strength, technique, and efficiency to excel in those areas.
4. Race Simulation: David should incorporate race simulation workouts into his training routine. These workouts should mimic the demands of the Hyrox race, including the transitions between exercises. By practicing these simulations, David can improve his overall race strategy and become more efficient in transitioning between exercises.
By implementing these strategies and focusing on improving his weaknesses, David Ashton can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Dhooper Rohan | 2023 London | 01:41:12 | |
| Perrie Gavin | 2024 Stuttgart | 01:41:14 | |
| Rollin Clément | 2024 Paris | 01:40:55 | |
| Jenkins James | 2023 Manchester | 01:40:42 | |
| Oldman Steve | 2022 London | 01:40:35 | |
| Doran Joe | 2024 Glasgow | 01:41:04 | |
| Strubel Jürgen | 2024 Frankfurt | 01:40:38 | |
| Boneu Molina Eduard | 2023 Barcelona | 01:41:08 | |
| Mistry Dipesh | 2024 Birmingham | 01:40:40 | |
| Fischer Ludwig | 2022 Hamburg | 01:40:19 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Ashton David | 01:35:53 | |
| 2023 Birmingham Ashton David | 01:37:14 | |
| 2024 Malaga Ashton David | 01:30:03 | |
| 2024 Birmingham Ashton David | 01:57:49 | |
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
Ashton David
