Dive into this athlete’s performance at 2022 Birmingham 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 03:19. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:50 (From 43:48 to 40:58) | 85.4% |
| Ski Erg | 00:13 (From 04:34 to 04:21) | 6.5% |
| BBJ | 00:10 (From 05:01 to 04:51) | 5.0% |
| Sled Pull | 00:06 (From 04:37 to 04:31) | 3.0% |
| Sled Push | 00:00 (From 02:22 to 02:22) | 0.0% |
| Rowing | 00:00 (From 04:40 to 04:40) | 0.0% |
| Farmers Carry | 00:00 (From 01:36 to 01:36) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:29 to 04:29) | 0.0% |
| Wall Balls | 00:00 (From 05:15 to 05:15) | 0.0% |
| Lindley Carl | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:30 | 00:00 | 04:34 +00:56 | 00:00 +00:00 |
| Ski Erg | 04:34 | 05:30 | 04:25 +00:09 | 04:34 +00:56 |
| Running 2 | 05:14 | 10:04 | 04:52 +00:22 | 08:59 +01:05 |
| Sled Push | 02:22 | 15:18 | 02:52 -00:30 | 13:51 +01:27 |
| Running 3 | 05:48 | 17:40 | 05:18 +00:30 | 16:43 +00:57 |
| Sled Pull | 04:37 | 23:28 | 04:50 -00:13 | 22:01 +01:27 |
| Running 4 | 05:30 | 28:05 | 05:16 +00:14 | 26:51 +01:14 |
| Burpees Broad Jump | 05:01 | 33:35 | 05:10 -00:09 | 32:07 +01:28 |
| Running 5 | 05:26 | 38:36 | 05:26 +00:00 | 37:17 +01:19 |
| Rowing | 04:40 | 44:02 | 04:47 -00:07 | 42:43 +01:19 |
| Running 6 | 05:27 | 48:42 | 05:18 +00:09 | 47:30 +01:12 |
| Farmers Carry | 01:36 | 54:09 | 02:08 -00:32 | 52:48 +01:21 |
| Running 7 | 05:21 | 55:45 | 05:17 +00:04 | 54:56 +00:49 |
| Sandbag Lunges | 04:29 | 01:01:06 | 04:58 -00:29 | 01:00:13 +00:53 |
| Running 8 | 05:35 | 01:05:35 | 05:52 -00:17 | 01:05:11 +00:24 |
| Wall Balls | 05:15 | 01:11:10 | 06:18 -01:03 | 01:11:03 +00:07 |
| Roxzone | 07:42 | 01:24:00 | 06:39 +01:03 | 01:24:00 |
Based on the splits analysis, Carl's running performance was relatively consistent throughout the race, with his running times ranging from 00:05:14 to 00:05:48. However, he was slower than the average time in most running segments, indicating that he could benefit from improving his running speed and endurance.
- Efficient Transitions: Carl should practice quick and efficient transitions between exercises to minimize time spent in the Roxzone. Practicing these transitions during training can help improve overall race performance.
- Train Specific Movements: Carl should incorporate specific exercises and drills that mimic the movements required in the race, such as sled pushes, sled pulls, burpees, and sandbag lunges. By training these movements specifically, he can improve his performance and efficiency during the race.
- Strength Training: Carl should include strength training exercises in his training routine to improve his overall strength and power. Exercises such as squats, deadlifts, lunges, and wall balls can help improve his performance in various segments of the race.
- Endurance Training: Carl should focus on improving his endurance through long-distance runs, interval training, and hill sprints. These types of training can help improve his overall running performance and endurance during the race.
By implementing these strategies and incorporating specific exercises and drills tailored to improve his performance in the identified areas of improvement, Carl can enhance his overall performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Rother Thomas | 2023 Hamburg | 01:24:06 | |
| Bläsche Richard | 2022 Leipzig | 01:24:13 | |
| De Koekkoek Friso | 2023 Barcelona | 01:23:49 | |
| Linsell Robbie | 2024 Sports Direct HYROX London | 01:23:58 | |
| Cavanagh Matthew | 2024 Dublin | 01:24:29 | |
| Seahorn Jarrod | 2024 Dallas | 01:24:20 | |
| Hanselka Sebastian | 2023 München | 01:23:42 | |
| Weston Daniel | 2022 London | 01:23:35 | |
| Crompton Matthew | 2024 Melbourne | 01:24:03 | |
| Lam Wai Long | 2024 Hong Kong | 01:23:38 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Birmingham Mills Steven, Lindley Carl | 01:10:12 | |
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Lindley Carl
