Dive into this athlete’s performance at 2024 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 40 similar athletes.
Compare With Another Athlete
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 29:19. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 09:44 (From 01:09:22 to 59:38) | 33.2% |
| Sled Push | 05:40 (From 10:20 to 04:40) | 19.3% |
| Sandbag Lunges | 04:47 (From 13:13 to 08:26) | 16.3% |
| Sled Pull | 03:38 (From 11:30 to 07:52) | 12.4% |
| BBJ | 03:05 (From 12:12 to 09:07) | 10.5% |
| Rowing | 01:05 (From 06:48 to 05:43) | 3.7% |
| Ski Erg | 00:49 (From 05:56 to 05:07) | 2.8% |
| Farmers Carry | 00:31 (From 03:51 to 03:20) | 1.8% |
| Wall Balls | 00:00 (From 00:00 to 00:00) | 0.0% |
| Hernandez Alan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:45 | 00:00 | 06:44 +00:01 | 00:00 +00:00 |
| Ski Erg | 05:56 | 06:45 | 05:09 +00:47 | 06:44 +00:01 |
| Running 2 | 06:57 | 12:41 | 07:15 -00:18 | 11:53 +00:48 |
| Sled Push | 10:20 | 19:38 | 04:52 +05:28 | 19:08 +00:30 |
| Running 3 | 08:58 | 29:58 | 08:53 +00:05 | 24:00 +05:58 |
| Sled Pull | 11:30 | 38:56 | 08:58 +02:32 | 32:53 +06:03 |
| Running 4 | 08:37 | 50:26 | 08:47 -00:10 | 41:51 +08:35 |
| Burpees Broad Jump | 12:12 | 59:03 | 11:50 +00:22 | 50:38 +08:25 |
| Running 5 | 08:24 | 01:11:15 | 09:28 -01:04 | 01:02:28 +08:47 |
| Rowing | 06:48 | 01:19:39 | 06:03 +00:45 | 01:11:56 +07:43 |
| Running 6 | 08:30 | 01:26:27 | 08:58 -00:28 | 01:17:59 +08:28 |
| Farmers Carry | 03:51 | 01:34:57 | 03:30 +00:21 | 01:26:57 +08:00 |
| Running 7 | 08:25 | 01:38:48 | 09:17 -00:52 | 01:30:27 +08:21 |
| Sandbag Lunges | 13:13 | 01:47:13 | 10:33 +02:40 | 01:39:44 +07:29 |
| Running 8 | 12:50 | 02:00:26 | 12:36 +00:14 | 01:50:17 +10:09 |
| Wall Balls | 00:00 | 02:13:16 | 14:47 -14:47 | 02:02:53 +10:23 |
| Roxzone | 17:56 | 02:31:04 | 13:24 +04:32 | 02:31:04 |
Hey Alan! First off, let’s give you a virtual high-five for finishing in the top 31% of a whopping 2857 athletes at the Dallas HYROX! That’s no small feat, my friend. Your overall time of 02:31:04 is commendable, especially since your total running time of 01:09:26 puts you ahead of the average—5:11 faster, to be exact! You clearly have a runner’s heart, but it looks like those weights might have been doing a little more watching than lifting during the race. 🏃♂️💨
Now, about your pacing: starting off with a running split of 00:06:45 wasn’t too shabby, but with a second lap that slowed down to 00:06:57, it seems like you might have set off a bit too hot, or maybe the sleds decided to have a little fun with you? Either way, it’s clear that you’ve got the speed but need to channel that into some serious strength work to balance out the scales. Remember, it’s not just about running fast; it’s about being fast AND strong!
Now, let’s dive into the segments where you can really amp things up. The areas that need your attention are:
1. Roxzone: This is all about transitions and overall fitness. You want to be like a cheetah, not a sloth, in your transitions. Work on improving your fitness with circuit training that combines running and strength exercises. A great drill is to set a timer for 20 minutes and rotate through exercises like burpees, kettlebell swings, and box jumps with short runs in between. Aim for minimal rest to really boost your cardio endurance!
2. Sled Push: Heavy but slow, right? Sled pushes can be brutal. Focus on form. Keep your body low, push through your heels, and drive your knees forward. Incorporate heavy sled pushes once a week, starting with shorter distances and gradually increasing. Add in some leg strength work like squats and deadlifts to build the necessary muscle.
3. Sled Pull: Similar to the sled push, but you’ll need to engage your back and core more. Practice pulling drills using bands or a sled. Work on your grip strength with farmer's carries. Also, hit those rows or lat pull-downs to strengthen your pulling muscles.
4. Sandbag Lunges: These can get tricky! Perfect your lunge form first; think about keeping your chest up and your back straight. Start with bodyweight lunges and progress to weighted lunges. Incorporate different lunge variations, like reverse lunges and side lunges, to build strength in all angles.
5. Burpees Broad Jump: Burpees are the “love them or hate them” of fitness. To improve, practice breaking them down. Work on your jumps separately and then integrate them back into the burpee. Try doing sets of 10-15 and then gradually increase your speed. Being explosive is key here!
6. Rowing: Ah yes, the rowing curse! To improve this, focus on your technique first. Practice short sprints on the rower, going all out for 20-30 seconds, then rest. Build that endurance with longer, steady rows as well. Aim to push your splits down consistently.
7. Farmers Carry: This is all about grip and core strength. Train with heavier weights and longer distances. Incorporate single-arm carries to challenge your core and improve stability.
8. Ski Erg: This is a sneaky one. Make sure you’re using your legs and not just your arms. Do intervals on the Ski Erg focusing on technique and power. Consider mixing in some upper body strength work to build endurance in your arms.
Now, let’s talk race day! Here are some strategies to consider for your next outing:
Alan, remember: “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” – Vince Lombardi. You've shown you have the will, and with some targeted training, you'll be well on your way to turning those weaknesses into strengths. Keep pushing, keep grinding, and most importantly, keep having fun! You got this! 💪💥
Remember, I’m here to help you turn that potential into performance. Let’s get to work! – The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Knowles Alex | 2024 London | 02:30:37 | |
| de Groot Tommy | 2021 Amsterdam | 02:30:42 | |
| Ogorman Tom | 2022 Hamburg | 02:30:59 | |
| Jover Juan Cesar | 2022 Madrid | 02:31:24 | |
| Tovar Rangel Guadalupe | 2024 Ciudad de Mexico | 02:31:22 | |
| Conforti Guido | 2023 Frankfurt | 02:30:39 | |
| Bamert Nick | 2023 Chicago - North American Open Championship | 02:30:53 | |
| Mcgettigan Erin | 2023 New York | 02:31:14 | |
| Cundall Wayne | 2023 Birmingham | 02:31:14 | |
| Berry Chris | 2023 Manchester | 02:31:33 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Hernandez Alan
