Dive into this athlete’s performance at 2023 London 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 877 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 02:32. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 00:44 (From 07:01 to 06:17) | 28.9% |
| Sandbag Lunges | 00:34 (From 05:54 to 05:20) | 22.4% |
| Farmers Carry | 00:31 (From 02:55 to 02:24) | 20.4% |
| BBJ | 00:29 (From 07:28 to 06:59) | 19.1% |
| Sled Push | 00:11 (From 03:10 to 02:59) | 7.2% |
| Rowing | 00:03 (From 05:38 to 05:35) | 2.0% |
| Ski Erg | 00:00 (From 05:16 to 05:16) | 0.0% |
| Wall Balls | 00:00 (From 05:30 to 05:30) | 0.0% |
| Run Total | 00:00 (From 49:32 to 49:32) | 0.0% |
| Stanghan Emily | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:08 | 00:00 | 05:32 -01:24 | 00:00 +00:00 |
| Ski Erg | 05:16 | 04:08 | 05:18 -00:02 | 05:32 -01:24 |
| Running 2 | 05:32 | 09:24 | 05:59 -00:27 | 10:50 -01:26 |
| Sled Push | 03:10 | 14:56 | 03:02 +00:08 | 16:49 -01:53 |
| Running 3 | 06:05 | 18:06 | 06:18 -00:13 | 19:51 -01:45 |
| Sled Pull | 07:01 | 24:11 | 06:30 +00:31 | 26:09 -01:58 |
| Running 4 | 06:26 | 31:12 | 06:20 +00:06 | 32:39 -01:27 |
| Burpees Broad Jump | 07:28 | 37:38 | 07:10 +00:18 | 38:59 -01:21 |
| Running 5 | 06:41 | 45:06 | 06:33 +00:08 | 46:09 -01:03 |
| Rowing | 05:38 | 51:47 | 05:37 +00:01 | 52:42 -00:55 |
| Running 6 | 06:33 | 57:25 | 06:25 +00:08 | 58:19 -00:54 |
| Farmers Carry | 02:55 | 01:03:58 | 02:28 +00:27 | 01:04:44 -00:46 |
| Running 7 | 06:36 | 01:06:53 | 06:23 +00:13 | 01:07:12 -00:19 |
| Sandbag Lunges | 05:54 | 01:13:29 | 05:28 +00:26 | 01:13:35 -00:06 |
| Running 8 | 07:34 | 01:19:23 | 07:03 +00:31 | 01:19:03 +00:20 |
| Wall Balls | 05:30 | 01:26:57 | 05:44 -00:14 | 01:26:06 +00:51 |
| Roxzone | 07:40 | 01:40:01 | 08:11 -00:31 | 01:40:01 |
Emily's best running lap was impressive, with a time of 00:04:08, which was 01:11 faster than the average. This shows that she has good speed and endurance in her running ability.
To improve in the Run Total segment, Emily should focus on improving her overall fitness and transition time. This can be achieved through a combination of cardiovascular exercises, such as interval training and endurance runs, as well as strength training exercises that target the muscles used in running, such as lunges and squats.
For the Burpees Broad Jump segment, Emily should work on improving her speed and explosiveness. Incorporating exercises such as plyometric training, box jumps, and burpees into her training routine can help improve her performance in this segment.
In the Sandbag Lunges segment, Emily should focus on improving her strength and endurance in her leg muscles. Exercises such as lunges, squats, and step-ups can help strengthen these muscles and improve her performance in this segment.
To improve in the Running 8 segment, Emily should work on improving her endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her running performance in this segment.
For the Farmers Carry segment, Emily should focus on improving her grip strength and overall strength in her upper body and core muscles. Exercises such as deadlifts, farmer's carries, and planks can help improve these areas and enhance her performance in this segment.
To improve in the Sled Pull segment, Emily should focus on improving her overall strength and technique. Incorporating exercises such as sled pushes, deadlifts, and rows into her training routine can help improve her performance in this segment.
In the Running 7 segment, Emily should work on improving her endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her running performance in this segment.
She should also focus on efficient transitions between segments to minimize the time spent in the Roxzone. Practicing quick transitions during her training sessions will help her improve her transition time during the race.
Additionally, Emily should prioritize her weaker segments during training to improve her performance in those areas. By dedicating more time and effort to these segments, she can make significant improvements in her overall race performance.
Overall, Emily has shown great potential in her running ability and has performed well in various segments. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, she can continue to enhance her performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Oram Emma | 2023 Birmingham | 01:40:22 | |
| Smith Lauren | 2023 Chicago | 01:39:36 | |
| Schneider Silja | 2022 Basel | 01:39:43 | |
| Gustin Tara | 2024 Melbourne | 01:39:51 | |
| Luiten Eve | 2024 Amsterdam | 01:39:48 | |
| Floyd Maddi | 2024 Brisbane | 01:39:45 | |
| Ziske Carolyna | 2024 Mexico City | 01:40:15 | |
| Takacs Fruzsi | 2023 Stuttgart | 01:39:54 | |
| Nijholt Berber | 2023 Amsterdam | 01:40:10 | |
| Taubenheim Elaine | 2022 Essen | 01:40:03 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Stanghan Emily | 01:44:37 | |
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Stanghan Emily
