Dive into this athlete’s performance at 2024 Milan 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 03:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:37 (From 43:46 to 42:09) | 40.9% |
| BBJ | 00:53 (From 06:00 to 05:07) | 22.4% |
| Sled Pull | 00:41 (From 05:25 to 04:44) | 17.3% |
| Sled Push | 00:26 (From 03:12 to 02:46) | 11.0% |
| Ski Erg | 00:10 (From 04:34 to 04:24) | 4.2% |
| Rowing | 00:05 (From 04:51 to 04:46) | 2.1% |
| Sandbag Lunges | 00:05 (From 05:00 to 04:55) | 2.1% |
| Farmers Carry | 00:00 (From 01:58 to 01:58) | 0.0% |
| Wall Balls | 00:00 (From 05:16 to 05:16) | 0.0% |
| Birr Lucas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:06 | 00:00 | 04:43 +01:23 | 00:00 +00:00 |
| Ski Erg | 04:34 | 06:06 | 04:28 +00:06 | 04:43 +01:23 |
| Running 2 | 05:00 | 10:40 | 05:01 -00:01 | 09:11 +01:29 |
| Sled Push | 03:12 | 15:40 | 02:57 +00:15 | 14:12 +01:28 |
| Running 3 | 05:27 | 18:52 | 05:27 +00:00 | 17:09 +01:43 |
| Sled Pull | 05:25 | 24:19 | 05:02 +00:23 | 22:36 +01:43 |
| Running 4 | 05:38 | 29:44 | 05:27 +00:11 | 27:38 +02:06 |
| Burpees Broad Jump | 06:00 | 35:22 | 05:24 +00:36 | 33:05 +02:17 |
| Running 5 | 05:45 | 41:22 | 05:37 +00:08 | 38:29 +02:53 |
| Rowing | 04:51 | 47:07 | 04:51 +00:00 | 44:06 +03:01 |
| Running 6 | 05:28 | 51:58 | 05:29 -00:01 | 48:57 +03:01 |
| Farmers Carry | 01:58 | 57:26 | 02:13 -00:15 | 54:26 +03:00 |
| Running 7 | 05:25 | 59:24 | 05:27 -00:02 | 56:39 +02:45 |
| Sandbag Lunges | 05:00 | 01:04:49 | 05:11 -00:11 | 01:02:06 +02:43 |
| Running 8 | 04:58 | 01:09:49 | 06:06 -01:08 | 01:07:17 +02:32 |
| Wall Balls | 05:16 | 01:14:47 | 06:37 -01:21 | 01:13:23 +01:24 |
| Roxzone | 07:06 | 01:27:03 | 07:03 +00:03 | 01:27:03 |
Lucas Birr delivered a commendable performance at the 2024 Milan Hyrox event, placing in the top 42% overall and top 49% within his age group. His overall time was 01:27:03. Notably, his total running time was slightly slower than the average, indicating room for improvement in running efficiency. The splits suggest Lucas has a balanced profile with a slight edge towards strength, especially evidenced by his standout performance in the Wall Balls and Farmers Carry segments. However, his pacing strategy appeared to start too conservatively, as seen in his slower Running 1 segment, but he finished strong with a best lap during Running 8.
This segment was significantly slower than average, indicating fatigue or a need for better technique. Lucas should focus on improving explosive power and endurance with exercises like plyometric drills, such as box jumps and squat jumps. Incorporating high-intensity interval training (HIIT) that mimics the demands of burpees could enhance his capacity in this segment.
With more time spent than average, transitions between exercise zones could be streamlined. Lucas can benefit from practicing quick transitions in training, focusing on minimizing downtime between exercises. Drills that combine multiple activities (e.g., quick shifts between rowing and burpees) can help reduce transition times.
Lucas's sled pull time suggests a need for greater upper body and core strength. Incorporating exercises such as rope pulls, kettlebell swings, and deadlifts into his routine may improve strength. Technique refinement, focusing on maintaining a low and steady posture, can also enhance efficiency.
Similar to the sled pull, Lucas can improve his sled push by enhancing his lower body strength. Squats, lunges, and leg presses should be staples in his training regimen. Emphasizing explosive power through movements like power cleans could also benefit this segment.
Lucas should consider a more aggressive start to improve his initial running segments, balancing his energy expenditure to ensure he still finishes strong. Practicing varied pacing in training can help him find the optimal balance.
Reducing time in the Roxzone will be crucial. Lucas should practice rapid gear changes and transition drills to cut down on these non-competitive segments.
Given the nature of Hyrox races, training should include running immediately after strength exercises to acclimate his body to running under fatigue. This will help maintain or improve his total running time.
| Similar Athletes | |||
|---|---|---|---|
| Fong Alessander | 2023 Hong Kong | 01:26:36 | |
| Almeida Guilherme | 2023 London | 01:27:22 | |
| Müller Severin | 2024 Frankfurt | 01:27:01 | |
| Santos Jorge | 2024 Rimini | 01:27:24 | |
| Tattersall Martin | 2024 Birmingham | 01:27:06 | |
| Van Den Hoogenband Wouter | 2024 Rotterdam | 01:27:14 | |
| Schmidt Anders Henrik | 2024 Copenhagen | 01:26:49 | |
| Barbour Allan | 2024 Glasgow | 01:26:43 | |
| Podolsky Jason | 2022 New York | 01:27:09 | |
| Gasparini Mauro | 2023 Milan | 01:27:33 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Köln Birr Lucas, Montefusco Ilaria | 01:22:16 | |
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Birr Lucas
