Dive into this athlete’s performance at 2023 Amsterdam 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 04:50. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:25 (From 51:08 to 47:43) | 70.7% |
| Sled Pull | 00:58 (From 06:43 to 05:45) | 20.0% |
| Ski Erg | 00:10 (From 04:50 to 04:40) | 3.4% |
| Rowing | 00:10 (From 05:15 to 05:05) | 3.4% |
| Sled Push | 00:07 (From 03:28 to 03:21) | 2.4% |
| BBJ | 00:00 (From 06:04 to 06:04) | 0.0% |
| Farmers Carry | 00:00 (From 02:10 to 02:10) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:20 to 05:20) | 0.0% |
| Wall Balls | 00:00 (From 06:45 to 06:45) | 0.0% |
| Limaheluw Carlo | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:55 | 00:00 | 05:05 -01:10 | 00:00 +00:00 |
| Ski Erg | 04:50 | 03:55 | 04:39 +00:11 | 05:05 -01:10 |
| Running 2 | 06:17 | 08:45 | 05:35 +00:42 | 09:44 -00:59 |
| Sled Push | 03:28 | 15:02 | 03:26 +00:02 | 15:19 -00:17 |
| Running 3 | 06:44 | 18:30 | 06:08 +00:36 | 18:45 -00:15 |
| Sled Pull | 06:43 | 25:14 | 05:51 +00:52 | 24:53 +00:21 |
| Running 4 | 06:39 | 31:57 | 06:06 +00:33 | 30:44 +01:13 |
| Burpees Broad Jump | 06:04 | 38:36 | 06:35 -00:31 | 36:50 +01:46 |
| Running 5 | 06:58 | 44:40 | 06:21 +00:37 | 43:25 +01:15 |
| Rowing | 05:15 | 51:38 | 05:08 +00:07 | 49:46 +01:52 |
| Running 6 | 06:33 | 56:53 | 06:09 +00:24 | 54:54 +01:59 |
| Farmers Carry | 02:10 | 01:03:26 | 02:31 -00:21 | 01:01:03 +02:23 |
| Running 7 | 06:20 | 01:05:36 | 06:08 +00:12 | 01:03:34 +02:02 |
| Sandbag Lunges | 05:20 | 01:11:56 | 06:12 -00:52 | 01:09:42 +02:14 |
| Running 8 | 07:45 | 01:17:16 | 07:08 +00:37 | 01:15:54 +01:22 |
| Wall Balls | 06:45 | 01:25:01 | 08:00 -01:15 | 01:23:02 +01:59 |
| Roxzone | 08:05 | 01:39:41 | 08:39 -00:34 | 01:39:41 |
Training Strategies and Techniques:
1. Interval Training: Incorporate interval training sessions to improve running speed and stamina. This can include high-intensity intervals followed by shorter recovery periods. For example, Carlo can perform 400-meter sprints at maximum effort with a 1-minute recovery jog in between.
2. Hill Repeats: Include hill repeats in Carlo's training routine to enhance strength and power during uphill running. Find a steep hill and repeatedly run up the hill at a high intensity, focusing on maintaining good form and pushing through the incline.
3. Tempo Runs: Implement tempo runs to improve Carlo's running pace. These runs should be at a comfortably hard pace, just below his maximum effort, for a sustained period of time. This will help improve his overall running speed and endurance.
4. Strength Training: Incorporate strength training exercises that target the muscles used in running, such as the quadriceps, hamstrings, glutes, and core. Exercises like squats, lunges, deadlifts, and planks can help improve running performance and reduce the risk of injuries.
5. Plyometric Exercises: Include plyometric exercises in Carlo's training routine to improve explosive power and agility. Exercises like box jumps, jump squats, and burpees can help enhance his running performance by improving his ability to generate force and react quickly.
Additionally, Carlo should pay attention to his transitions in the Roxzone. By improving his overall fitness and reducing transition times, he can gain an advantage over his competitors. Incorporating specific drills and exercises that target transitions, such as practicing quick equipment changes and efficient movement between stations, can help improve his performance in this area.
Overall, Carlo has shown potential in running with his fast lap time. By implementing the suggested training strategies and techniques, focusing on improving running performance, and optimizing transitions, Carlo can enhance his overall performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Keough Charlie | 2024 London | 01:40:06 | |
| Maxime Lopez | 2023 Barcelona | 01:39:19 | |
| Harper James | 2023 Chicago - North American Open Championship | 01:39:30 | |
| Van Den Dries Matthijs | 2024 Rotterdam | 01:39:37 | |
| Scale Tim | 2023 Rotterdam | 01:39:11 | |
| Linnenbank Ruben | 2023 Amsterdam | 01:39:38 | |
| Metters Alan | 2023 London | 01:39:12 | |
| Grohmann Jens | 2020 Hannover | 01:39:54 | |
| Vinson Michael | 2021 Dallas | 01:40:00 | |
| Hasiak Paweł | 2024 Poznan | 01:39:39 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Limaheluw Carlo
