Dive into this athlete’s performance at 2023 New York 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 09:43. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 09:43 (From 55:34 to 45:51) | 100.0% |
| Ski Erg | 00:00 (From 04:23 to 04:23) | 0.0% |
| Sled Push | 00:00 (From 02:56 to 02:56) | 0.0% |
| Sled Pull | 00:00 (From 05:14 to 05:14) | 0.0% |
| BBJ | 00:00 (From 05:42 to 05:42) | 0.0% |
| Rowing | 00:00 (From 04:40 to 04:40) | 0.0% |
| Farmers Carry | 00:00 (From 02:03 to 02:03) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:56 to 04:56) | 0.0% |
| Wall Balls | 00:00 (From 06:20 to 06:20) | 0.0% |
| Alexander Rob | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:33 | 00:00 | 04:58 +01:35 | 00:00 +00:00 |
| Ski Erg | 04:23 | 06:33 | 04:35 -00:12 | 04:58 +01:35 |
| Running 2 | 06:42 | 10:56 | 05:23 +01:19 | 09:33 +01:23 |
| Sled Push | 02:56 | 17:38 | 03:13 -00:17 | 14:56 +02:42 |
| Running 3 | 07:03 | 20:34 | 05:51 +01:12 | 18:09 +02:25 |
| Sled Pull | 05:14 | 27:37 | 05:34 -00:20 | 24:00 +03:37 |
| Running 4 | 07:06 | 32:51 | 05:52 +01:14 | 29:34 +03:17 |
| Burpees Broad Jump | 05:42 | 39:57 | 06:17 -00:35 | 35:26 +04:31 |
| Running 5 | 07:06 | 45:39 | 06:06 +01:00 | 41:43 +03:56 |
| Rowing | 04:40 | 52:45 | 05:03 -00:23 | 47:49 +04:56 |
| Running 6 | 06:54 | 57:25 | 05:55 +00:59 | 52:52 +04:33 |
| Farmers Carry | 02:03 | 01:04:19 | 02:26 -00:23 | 58:47 +05:32 |
| Running 7 | 06:49 | 01:06:22 | 05:54 +00:55 | 01:01:13 +05:09 |
| Sandbag Lunges | 04:56 | 01:13:11 | 05:53 -00:57 | 01:07:07 +06:04 |
| Running 8 | 07:23 | 01:18:07 | 06:49 +00:34 | 01:13:00 +05:07 |
| Wall Balls | 06:20 | 01:25:30 | 07:34 -01:14 | 01:19:49 +05:41 |
| Roxzone | 03:49 | 01:35:32 | 08:09 -04:20 | 01:35:32 |
Rob's total running time was 00:55:34, which was 10:20 slower than the average for his finish time. This indicates that his running performance could be improved. His best running lap was 00:06:33.
To improve Rob's overall running performance and reduce the time lost in these segments, he should incorporate specific training strategies and techniques. Here are some recommendations:
1. Endurance Training: Rob should focus on improving his overall fitness and endurance. Incorporate longer distance runs, interval training, and tempo runs to build cardiovascular endurance and muscular endurance.
2. Speed Training: To improve Rob's speed, he can include interval training sessions such as sprints, hill sprints, and fartlek runs. This will help him increase his running pace and improve his overall running performance.
3. Strength Training: While Rob's strength performance seemed to be relatively better than his running, he can still benefit from strength training exercises. Focus on compound exercises like squats, deadlifts, lunges, and plyometric exercises to improve lower body strength and power.
4. Transition Training: To reduce the time spent in the roxzone, Rob should work on improving his transition speed between exercises. Incorporate circuit training workouts that simulate the race environment, incorporating quick transitions between different exercises.
5. Pacing Strategy: Rob should also work on developing a better pacing strategy during the race. Analyze his splits and identify segments where he may have gone too fast or too slow. Practice pacing during training runs to better understand his limits and optimize his race performance.
By implementing these strategies and incorporating specific training techniques, Rob can improve his overall performance in future HYROX races and achieve better results.
| Similar Athletes | |||
|---|---|---|---|
| Mann Stuart | 2024 Glasgow | 01:35:02 | |
| Rombough Sean | 2024 Toronto | 01:35:48 | |
| Chua Hong Shing | 2024 Singapore National Stadium | 01:36:00 | |
| Cronshey Kevin | 2024 Stockholm | 01:35:19 | |
| Alfirevic Marko | 2024 Glasgow | 01:35:45 | |
| Stone Tom | 2024 Sports Direct HYROX London | 01:35:20 | |
| Maltby Dom | 2023 London | 01:35:57 | |
| Coughlan Barry | 2024 Amsterdam | 01:35:16 | |
| Burley David | 2022 London | 01:35:58 | |
| Schultz Justin | 2023 Houston | 01:35:49 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 New York Alexander Rob | 01:41:48 | |
| 2024 New York Alexander Rob | 01:42:28 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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Alexander Rob
