Dive into this athlete’s performance at 2022 Dallas 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 08:12. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Push | 04:10 (From 07:06 to 02:56) | 50.8% |
| Sled Pull | 02:43 (From 07:44 to 05:01) | 33.1% |
| Rowing | 00:42 (From 05:33 to 04:51) | 8.5% |
| Farmers Carry | 00:33 (From 02:44 to 02:11) | 6.7% |
| BBJ | 00:04 (From 05:33 to 05:29) | 0.8% |
| Ski Erg | 00:00 (From 04:18 to 04:18) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:06 to 04:06) | 0.0% |
| Wall Balls | 00:00 (From 05:45 to 05:45) | 0.0% |
| Run Total | 00:00 (From 40:58 to 40:58) | 0.0% |
| Serrano Kal | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:36 | 00:00 | 04:46 -00:10 | 00:00 +00:00 |
| Ski Erg | 04:18 | 04:36 | 04:31 -00:13 | 04:46 -00:10 |
| Running 2 | 04:46 | 08:54 | 05:08 -00:22 | 09:17 -00:23 |
| Sled Push | 07:06 | 13:40 | 03:04 +04:02 | 14:25 -00:45 |
| Running 3 | 05:24 | 20:46 | 05:37 -00:13 | 17:29 +03:17 |
| Sled Pull | 07:44 | 26:10 | 05:15 +02:29 | 23:06 +03:04 |
| Running 4 | 05:07 | 33:54 | 05:36 -00:29 | 28:21 +05:33 |
| Burpees Broad Jump | 05:33 | 39:01 | 05:45 -00:12 | 33:57 +05:04 |
| Running 5 | 05:19 | 44:34 | 05:46 -00:27 | 39:42 +04:52 |
| Rowing | 05:33 | 49:53 | 04:54 +00:39 | 45:28 +04:25 |
| Running 6 | 05:07 | 55:26 | 05:37 -00:30 | 50:22 +05:04 |
| Farmers Carry | 02:44 | 01:00:33 | 02:17 +00:27 | 55:59 +04:34 |
| Running 7 | 04:54 | 01:03:17 | 05:36 -00:42 | 58:16 +05:01 |
| Sandbag Lunges | 04:06 | 01:08:11 | 05:28 -01:22 | 01:03:52 +04:19 |
| Running 8 | 05:48 | 01:12:17 | 06:18 -00:30 | 01:09:20 +02:57 |
| Wall Balls | 05:45 | 01:18:05 | 06:57 -01:12 | 01:15:38 +02:27 |
| Roxzone | 06:20 | 01:30:03 | 07:28 -01:08 | 01:30:03 |
For the Sled Push and Sled Pull, Kal should incorporate specific exercises that target the muscle groups used in these movements, such as squats, deadlifts, and lunges. Additionally, he should work on his technique and form during these exercises, ensuring he is using proper body mechanics and engaging the correct muscles.
To improve in the Rowing segment, Kal should focus on building his cardiovascular endurance and power. Incorporating rowing intervals and longer steady-state rowing sessions into his training routine can help improve his rowing performance. Additionally, he should pay attention to his rowing technique, ensuring he is maintaining proper form and maximizing his efficiency on the rowing machine.
For the Farmers Carry segment, Kal should focus on building his grip strength and overall upper body strength. Exercises such as farmer's carries, deadlifts, and pull-ups can help improve his grip strength. Additionally, incorporating exercises that target the muscles of the upper body, such as push-ups, rows, and overhead presses, can help improve his overall upper body strength.
In the strength segments, Kal should focus on maintaining efficient transitions in the roxzone, minimizing the time spent resting or transitioning between exercises. He should also approach these segments with a controlled yet steady effort, ensuring he is using proper form and maximizing his power output.
Overall, Kal should continue to prioritize his running training, as it is a strength for him. However, he should also dedicate specific training sessions to improve his overall strength, with a focus on the segments where he lost the most time. By incorporating targeted exercises and drills into his training routine, Kal can enhance his performance in these areas and continue to excel in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Crabtree Elliott | 2024 Birmingham | 01:29:55 | |
| Fink David | 2024 Frankfurt | 01:29:59 | |
| Lutter Ben | 2024 Hamburg | 01:29:37 | |
| Quinn Padraig | 2024 Melbourne | 01:30:28 | |
| Fitzgerald Aidan | 2024 Dublin | 01:29:55 | |
| Biggs Adam | 2024 Birmingham | 01:29:51 | |
| Wong Anson | 2023 Singapore | 01:29:45 | |
| Koltermann Oliver | 2020 Hannover | 01:29:44 | |
| Paumard Patrick | 2024 Paris | 01:30:31 | |
| Salmon Jason | 2024 Madrid | 01:30:30 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Houston Serrano Kal | 01:26:05 | |
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Serrano Kal
