Dive into this athlete’s performance at 2022 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 03:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:15 (From 43:23 to 41:08) | 61.6% |
| Wall Balls | 00:44 (From 06:39 to 05:55) | 20.1% |
| BBJ | 00:30 (From 05:23 to 04:53) | 13.7% |
| Farmers Carry | 00:06 (From 02:07 to 02:01) | 2.7% |
| Ski Erg | 00:04 (From 04:25 to 04:21) | 1.8% |
| Sled Push | 00:00 (From 02:12 to 02:12) | 0.0% |
| Sled Pull | 00:00 (From 03:25 to 03:25) | 0.0% |
| Rowing | 00:00 (From 04:32 to 04:32) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:33 to 04:33) | 0.0% |
| Shephard Patrick | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:30 | 00:00 | 04:34 +00:56 | 00:00 +00:00 |
| Ski Erg | 04:25 | 05:30 | 04:25 +00:00 | 04:34 +00:56 |
| Running 2 | 05:25 | 09:55 | 04:53 +00:32 | 08:59 +00:56 |
| Sled Push | 02:12 | 15:20 | 02:52 -00:40 | 13:52 +01:28 |
| Running 3 | 05:20 | 17:32 | 05:20 +00:00 | 16:44 +00:48 |
| Sled Pull | 03:25 | 22:52 | 04:51 -01:26 | 22:04 +00:48 |
| Running 4 | 05:14 | 26:17 | 05:18 -00:04 | 26:55 -00:38 |
| Burpees Broad Jump | 05:23 | 31:31 | 05:12 +00:11 | 32:13 -00:42 |
| Running 5 | 05:30 | 36:54 | 05:28 +00:02 | 37:25 -00:31 |
| Rowing | 04:32 | 42:24 | 04:47 -00:15 | 42:53 -00:29 |
| Running 6 | 05:13 | 46:56 | 05:20 -00:07 | 47:40 -00:44 |
| Farmers Carry | 02:07 | 52:09 | 02:08 -00:01 | 53:00 -00:51 |
| Running 7 | 05:08 | 54:16 | 05:19 -00:11 | 55:08 -00:52 |
| Sandbag Lunges | 04:33 | 59:24 | 05:00 -00:27 | 01:00:27 -01:03 |
| Running 8 | 06:07 | 01:03:57 | 05:54 +00:13 | 01:05:27 -01:30 |
| Wall Balls | 06:39 | 01:10:04 | 06:20 +00:19 | 01:11:21 -01:17 |
| Roxzone | 07:44 | 01:24:20 | 06:39 +01:05 | 01:24:20 |
Segment Analysis:
1. Run Total: Patrick's total running time of 00:43:23 was 02:28 slower than the average. This indicates that he could benefit from improving his overall fitness and transition time between exercises.
2. Roxzone: Patrick spent 00:07:44 in the roxzone, which was 01:19 slower than the average. To improve this segment, he should focus on improving his overall fitness and reducing transition times. Implementing circuit training and practicing quick transitions between exercises can help improve his performance in this area.
3. Running 1: Patrick's time of 00:05:30 was 01:05 slower than the average. To improve his running performance, he can incorporate interval training, hill sprints, and tempo runs into his training routine. These exercises will help increase his speed and endurance.
4. Best Lap: Patrick's best lap time was 00:05:08, which indicates a solid performance. He should continue to maintain his pace and focus on maintaining consistency throughout the race.
5. Running 2: Patrick's time of 00:05:25 was 00:33 slower than the average. To improve his running performance in this segment, he can incorporate speed endurance workouts such as fartlek runs and tempo runs. Additionally, practicing transitions between exercises can help improve his overall time in this segment.
6. Burpees Broad Jump: Patrick's time of 00:05:23 was 00:32 slower than the average. To improve his performance in this segment, he can focus on improving his explosive power and agility. Incorporating exercises such as plyometric training, box jumps, and agility ladder drills can help enhance his performance in this area.
7. Wall Balls: Patrick's time of 00:06:39 was 00:17 slower than the average. To improve his performance in this segment, he can focus on improving his upper body strength and endurance. Incorporating exercises such as shoulder presses, push-ups, and medicine ball exercises can help enhance his performance in wall balls.
To improve the Run Total segment, Patrick should focus on improving his overall fitness and transition times. Incorporating high-intensity interval training (HIIT), circuit training, and practicing quick transitions between exercises can help improve his performance in this segment.
For the Roxzone, Patrick should prioritize improving his overall fitness and reducing transition times. Implementing circuit training and practicing quick transitions between exercises can help improve his performance in this area.
To improve Running 1 and Running 2, Patrick should incorporate interval training, hill sprints, and tempo runs into his training routine. These exercises will help increase his speed and endurance, improving his running performance in these segments.
For the Burpees Broad Jump, Patrick should focus on improving his explosive power and agility. Incorporating plyometric training, box jumps, and agility ladder drills can help enhance his performance in this segment.
To improve Wall Balls, Patrick should focus on improving his upper body strength and endurance. Incorporating exercises such as shoulder presses, push-ups, and medicine ball exercises can help enhance his performance in this area.
Incorporating these strategies and focusing on improving the identified segments will help Patrick Shephard enhance his performance in future HYROX races. With consistent training and targeted exercises, he can continue to improve his overall fitness and achieve better results.
| Similar Athletes | |||
|---|---|---|---|
| Hudson James | 2024 New York | 01:24:09 | |
| Pastolero Patrick | 2024 Toronto | 01:24:29 | |
| North Benjamin | 2024 Amsterdam | 01:23:58 | |
| Maxime Pichard | 2024 Paris | 01:24:41 | |
| Dunisch Benjamin | 2022 Bremen | 01:24:12 | |
| Mcinerney Craig | 2024 Amsterdam | 01:24:49 | |
| Mcelroy Darragh | 2022 London | 01:24:16 | |
| Jaffaludinsha Hidayat | 2024 Singapore National Stadium | 01:24:08 | |
| Arnesano Daniele | 2024 Milan | 01:24:19 | |
| Luna Moreno Jesus Ivan | 2024 Ciudad de Mexico | 01:23:55 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dublin Shephard Patrick | 01:30:38 | |
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Shephard Patrick
