Dive into this athlete’s performance at 2023 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 02:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 00:51 (From 06:17 to 05:26) | 38.3% |
| BBJ | 00:47 (From 06:51 to 06:04) | 35.3% |
| Sled Push | 00:19 (From 03:30 to 03:11) | 14.3% |
| Rowing | 00:09 (From 05:09 to 05:00) | 6.8% |
| Run Total | 00:07 (From 46:11 to 46:04) | 5.3% |
| Ski Erg | 00:00 (From 04:29 to 04:29) | 0.0% |
| Farmers Carry | 00:00 (From 02:14 to 02:14) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:29 to 05:29) | 0.0% |
| Wall Balls | 00:00 (From 06:52 to 06:52) | 0.0% |
| Barnsley Ashley | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:01 | 00:00 | 04:59 -00:58 | 00:00 +00:00 |
| Ski Erg | 04:29 | 04:01 | 04:36 -00:07 | 04:59 -00:58 |
| Running 2 | 05:27 | 08:30 | 05:23 +00:04 | 09:35 -01:05 |
| Sled Push | 03:30 | 13:57 | 03:13 +00:17 | 14:58 -01:01 |
| Running 3 | 06:09 | 17:27 | 05:51 +00:18 | 18:11 -00:44 |
| Sled Pull | 06:17 | 23:36 | 05:36 +00:41 | 24:02 -00:26 |
| Running 4 | 06:02 | 29:53 | 05:53 +00:09 | 29:38 +00:15 |
| Burpees Broad Jump | 06:51 | 35:55 | 06:19 +00:32 | 35:31 +00:24 |
| Running 5 | 06:08 | 42:46 | 06:07 +00:01 | 41:50 +00:56 |
| Rowing | 05:09 | 48:54 | 05:03 +00:06 | 47:57 +00:57 |
| Running 6 | 05:58 | 54:03 | 05:55 +00:03 | 53:00 +01:03 |
| Farmers Carry | 02:14 | 01:00:01 | 02:26 -00:12 | 58:55 +01:06 |
| Running 7 | 05:46 | 01:02:15 | 05:54 -00:08 | 01:01:21 +00:54 |
| Sandbag Lunges | 05:29 | 01:08:01 | 05:54 -00:25 | 01:07:15 +00:46 |
| Running 8 | 06:44 | 01:13:30 | 06:48 -00:04 | 01:13:09 +00:21 |
| Wall Balls | 06:52 | 01:20:14 | 07:40 -00:48 | 01:19:57 +00:17 |
| Roxzone | 08:51 | 01:35:49 | 08:12 +00:39 | 01:35:49 |
Based on the splits analysis, Ashley's running performance is slightly slower than average, with a total running time of 00:46:11, which is 00:34 slower than the average. However, his best running lap of 00:04:01 is 00:41 faster than average, indicating his potential as a runner.
- Transition Efficiency: Ashley should work on improving his transition time between exercises. Practicing the specific transitions between equipment and exercises during his training will help him become more efficient during the race.
- Strength Training: Ashley should prioritize strength training exercises that target the specific muscle groups used in each segment of the race. By building strength in these areas, he can improve his performance and reduce time lost during the race.
- Endurance Training: Incorporating both long-distance running and interval training into his training routine will help improve Ashley's overall endurance. By building his endurance, he can maintain a steady pace throughout the race and reduce time lost in slower segments.
- Mental Preparation: Ashley should focus on mental preparation and visualization techniques to help him stay focused and motivated during the race. Setting specific goals for each segment and visualizing successful performance can help improve overall race performance.
By implementing these strategies and incorporating the suggested training techniques and exercises, Ashley Barnsley can enhance his performance in the Hyrox race and continue to improve his overall ranking and time.
| Similar Athletes | |||
|---|---|---|---|
| Graham Cameron | 2023 Melbourne | 01:35:31 | |
| Heo MyeongGang | 2024 Hong Kong | 01:35:19 | |
| Luo Thomas | 2024 Marseille | 01:35:25 | |
| Köllges Oliver | 2019 Essen | 01:36:03 | |
| Matern Bruno | 2023 München | 01:36:11 | |
| Murray John | 2024 Copenhagen | 01:35:47 | |
| Smit Johannes | 2023 Birmingham | 01:35:53 | |
| Chua Carlo | 2024 Toronto | 01:36:12 | |
| Fenoglio Gabriele | 2024 Milan | 01:35:24 | |
| Hynes Noel | 2023 Glasgow | 01:35:24 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester Barnsley Ashley | 01:28:44 | |
| 2024 Birmingham Barnsley Ashley | 01:37:21 | |
| 2024 Manchester Barnsley Ashley | 01:28:03 | |
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
Barnsley Ashley
