Dive into this athlete’s performance at 2023 Hong Kong 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 06:04. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:21 (From 47:00 to 42:39) | 71.7% |
| Sled Pull | 00:47 (From 05:36 to 04:49) | 12.9% |
| Farmers Carry | 00:24 (From 02:31 to 02:07) | 6.6% |
| Sandbag Lunges | 00:24 (From 05:25 to 05:01) | 6.6% |
| Ski Erg | 00:07 (From 04:33 to 04:26) | 1.9% |
| Rowing | 00:01 (From 04:49 to 04:48) | 0.3% |
| Sled Push | 00:00 (From 02:09 to 02:09) | 0.0% |
| BBJ | 00:00 (From 04:17 to 04:17) | 0.0% |
| Wall Balls | 00:00 (From 05:14 to 05:14) | 0.0% |
| Baldini Rory | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:33 | 00:00 | 04:42 -01:09 | 00:00 +00:00 |
| Ski Erg | 04:33 | 03:33 | 04:29 +00:04 | 04:42 -01:09 |
| Running 2 | 04:49 | 08:06 | 05:04 -00:15 | 09:11 -01:05 |
| Sled Push | 02:09 | 12:55 | 02:59 -00:50 | 14:15 -01:20 |
| Running 3 | 09:43 | 15:04 | 05:32 +04:11 | 17:14 -02:10 |
| Sled Pull | 05:36 | 24:47 | 05:06 +00:30 | 22:46 +02:01 |
| Running 4 | 05:33 | 30:23 | 05:31 +00:02 | 27:52 +02:31 |
| Burpees Broad Jump | 04:17 | 35:56 | 05:34 -01:17 | 33:23 +02:33 |
| Running 5 | 05:53 | 40:13 | 05:42 +00:11 | 38:57 +01:16 |
| Rowing | 04:49 | 46:06 | 04:52 -00:03 | 44:39 +01:27 |
| Running 6 | 05:52 | 50:55 | 05:33 +00:19 | 49:31 +01:24 |
| Farmers Carry | 02:31 | 56:47 | 02:14 +00:17 | 55:04 +01:43 |
| Running 7 | 05:42 | 59:18 | 05:31 +00:11 | 57:18 +02:00 |
| Sandbag Lunges | 05:25 | 01:05:00 | 05:18 +00:07 | 01:02:49 +02:11 |
| Running 8 | 05:58 | 01:10:25 | 06:11 -00:13 | 01:08:07 +02:18 |
| Wall Balls | 05:14 | 01:16:23 | 06:46 -01:32 | 01:14:18 +02:05 |
| Roxzone | 06:41 | 01:28:12 | 07:08 -00:27 | 01:28:12 |
Based on the splits analysis, it is evident that Rory performed particularly well in the Running 1, Sled Push, and Burpees Broad Jump segments, where he was faster than the average time. However, he struggled in the Running 3, Running 6, Farmers Carry, Running 5, Running 7, and Sandbag Lunges segments, where he was slower than the average time.
- Transition Time: Rory should work on improving his transition time in the Roxzone. This can be achieved by practicing quick and efficient transitions during training sessions. Incorporating specific drills and exercises that mimic the transitions in the race can help him improve his overall fitness and reduce the time spent in the Roxzone.
- Strength Training: Since Rory's total running time was slower than the average, he should prioritize strength training exercises to improve his running performance. Incorporating exercises such as squats, deadlifts, and lunges can help him develop the necessary strength and power to improve his running speed.
- Running Training: While Rory performed well in some running segments, he should still focus on improving his overall running performance. Incorporating interval training, tempo runs, and long-distance runs into his training routine can help him improve his endurance, speed, and running technique.
- Recovery: Adequate rest and recovery are essential for optimal performance. Rory should prioritize proper nutrition, hydration, and sleep to ensure he is adequately recovering between training sessions and races.
Overall, Rory Baldini had a strong performance in the 2023 Hong Kong HYROX race, but there are areas for improvement. By focusing on specific training strategies and techniques, such as interval training, strength training, and form correction, Rory can enhance his performance in the identified areas and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Hill Callan | 2024 Melbourne | 01:28:08 | |
| Lightfoot Andrew | 2024 Brisbane | 01:27:44 | |
| Laan David | 2024 Perth | 01:28:20 | |
| Surette Kyle | 2024 Washington - North American Championships | 01:27:50 | |
| Toumi Hassen | 2023 Milan | 01:28:36 | |
| Lucero Daniel | 2021 Los Angeles | 01:28:01 | |
| Frankot Roy | 2023 Barcelona | 01:28:03 | |
| Clark Antony | 2023 Birmingham | 01:27:44 | |
| Vanneste Boyd | 2024 Brisbane | 01:28:18 | |
| Cusmano Paul | 2024 Washington - North American Championships | 01:27:49 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Incheon Baldini Rory | 01:21:07 | |
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Baldini Rory
