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 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 04:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:23 (From 39:41 to 36:18) | 71.2% |
| Wall Balls | 00:21 (From 05:09 to 04:48) | 7.4% |
| Sandbag Lunges | 00:20 (From 04:15 to 03:55) | 7.0% |
| Sled Push | 00:17 (From 02:27 to 02:10) | 6.0% |
| BBJ | 00:14 (From 04:04 to 03:50) | 4.9% |
| Sled Pull | 00:10 (From 03:55 to 03:45) | 3.5% |
| Ski Erg | 00:00 (From 04:03 to 04:03) | 0.0% |
| Rowing | 00:00 (From 04:26 to 04:26) | 0.0% |
| Farmers Carry | 00:00 (From 01:24 to 01:24) | 0.0% |
| Hopwood Paul | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:50 | 00:00 | 04:09 -00:19 | 00:00 +00:00 |
| Ski Erg | 04:03 | 03:50 | 04:16 -00:13 | 04:09 -00:19 |
| Running 2 | 04:53 | 07:53 | 04:26 +00:27 | 08:25 -00:32 |
| Sled Push | 02:27 | 12:46 | 02:33 -00:06 | 12:51 -00:05 |
| Running 3 | 04:55 | 15:13 | 04:47 +00:08 | 15:24 -00:11 |
| Sled Pull | 03:55 | 20:08 | 04:11 -00:16 | 20:11 -00:03 |
| Running 4 | 05:01 | 24:03 | 04:45 +00:16 | 24:22 -00:19 |
| Burpees Broad Jump | 04:04 | 29:04 | 04:20 -00:16 | 29:07 -00:03 |
| Running 5 | 05:16 | 33:08 | 04:53 +00:23 | 33:27 -00:19 |
| Rowing | 04:26 | 38:24 | 04:33 -00:07 | 38:20 +00:04 |
| Running 6 | 05:10 | 42:50 | 04:47 +00:23 | 42:53 -00:03 |
| Farmers Carry | 01:24 | 48:00 | 01:54 -00:30 | 47:40 +00:20 |
| Running 7 | 05:10 | 49:24 | 04:46 +00:24 | 49:34 -00:10 |
| Sandbag Lunges | 04:15 | 54:34 | 04:18 -00:03 | 54:20 +00:14 |
| Running 8 | 05:30 | 58:49 | 05:08 +00:22 | 58:38 +00:11 |
| Wall Balls | 05:09 | 01:04:19 | 05:23 -00:14 | 01:03:46 +00:33 |
| Roxzone | 05:16 | 01:14:37 | 05:28 -00:12 | 01:14:37 |
Paul's best running lap was 00:03:50, which was 00:11 faster than the average. This indicates that he has good speed and endurance during shorter running segments. However, his performance in the longer running segments (Running 2, Running 5, Running 6, Running 7, and Running 8) was slower than the average, indicating that he may need to work on his endurance and pacing in these segments.
To improve performance in these segments, Paul should focus on improving his overall fitness and endurance. He can incorporate specific training strategies and techniques to address these areas:
1. Endurance Training: Paul should incorporate longer distance runs into his training routine to improve his endurance for the longer running segments. This will help him maintain a steady pace throughout the race. Gradually increasing the distance of his runs and incorporating interval training can also help improve his overall running fitness.
2. Pacing: Paul should work on pacing himself during the race, especially in the longer running segments. By starting with a steady pace and conserving energy, he will be able to maintain a faster overall time. He can practice pacing during training runs and use a heart rate monitor to ensure he stays within his target zone.
3. Strength Training: While Paul's strength performance was generally good, he can further improve his performance in the strength-related segments by incorporating specific exercises and drills. This can include exercises such as squats, lunges, deadlifts, and kettlebell swings to improve overall lower body strength and power.
4. Transition Time: Paul should focus on improving his transition time in the Roxzone. By practicing quick and efficient transitions during training, he can minimize the time spent in this zone and gain an advantage over other athletes.
By implementing these strategies and incorporating specific training techniques, Paul can improve his performance in the HYROX race and achieve even better results in future competitions.
| Similar Athletes | |||
|---|---|---|---|
| Zwiener Martin | 2023 Hannover | 01:14:16 | |
| Bahlouli Alix | 2024 Karlsruhe | 01:14:27 | |
| Reichert Brock | 2023 Dallas | 01:15:01 | |
| Schall Justin | 2024 Birmingham | 01:15:05 | |
| Astrup Andreas Vig | 2024 Hamburg | 01:14:34 | |
| Stam Mark | 2024 Rotterdam | 01:14:26 | |
| Wright Martyn | 2023 London | 01:14:13 | |
| Schulz Michael | 2022 Frankfurt | 01:14:31 | |
| Lansbergen Wilco | 2024 Maastricht | 01:14:27 | |
| Felicia Quincy | 2024 London | 01:14:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London Hopwood Paul | 01:21:46 | |
| 2023 Stockholm Hopwood Paul | 01:12:36 | |
| 2023 London Hopwood Paul | 01:09:18 | |
| 2023 World Championships Manchester Hopwood Paul | 01:20:00 | |
| 2023 Glasgow Hopwood Paul | 01:07:34 | |
| 2023 Manchester Hopwood Paul | 01:13:21 | |
| 2022 Birmingham Hopwood Paul | 01:15:07 | |
| 2023 Birmingham Hopwood Paul | 01:14:16 | |
| 2024 Manchester Hopwood Paul | 01:10:08 | |
| 2024 Glasgow Hopwood Paul | 01:14:42 | |
| 2024 Copenhagen Hopwood Paul | 01:10:00 | |
| 2024 Malaga Hopwood Paul | 01:10:00 | |
| 2024 Sports Direct HYROX London Hopwood Paul | 01:06:17 | |
| 2024 World Championships Nice Hopwood Paul | 01:18:13 | |
| 2024 Birmingham Hopwood Paul | 01:14:16 | |
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Hopwood Paul
