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 499 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 05:58. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:14 (From 56:49 to 53:35) | 54.2% |
| BBJ | 01:14 (From 09:03 to 07:49) | 20.7% |
| Wall Balls | 01:08 (From 10:38 to 09:30) | 19.0% |
| Rowing | 00:14 (From 05:39 to 05:25) | 3.9% |
| Farmers Carry | 00:08 (From 03:04 to 02:56) | 2.2% |
| Ski Erg | 00:00 (From 04:38 to 04:38) | 0.0% |
| Sled Push | 00:00 (From 03:43 to 03:43) | 0.0% |
| Sled Pull | 00:00 (From 05:43 to 05:43) | 0.0% |
| Sandbag Lunges | 00:00 (From 06:20 to 06:20) | 0.0% |
| Kempson Richard | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:31 | 00:00 | 05:37 -00:06 | 00:00 +00:00 |
| Ski Erg | 04:38 | 05:31 | 04:53 -00:15 | 05:37 -00:06 |
| Running 2 | 05:36 | 10:09 | 06:11 -00:35 | 10:30 -00:21 |
| Sled Push | 03:43 | 15:45 | 03:59 -00:16 | 16:41 -00:56 |
| Running 3 | 07:20 | 19:28 | 06:56 +00:24 | 20:40 -01:12 |
| Sled Pull | 05:43 | 26:48 | 06:57 -01:14 | 27:36 -00:48 |
| Running 4 | 06:24 | 32:31 | 06:55 -00:31 | 34:33 -02:02 |
| Burpees Broad Jump | 09:03 | 38:55 | 08:06 +00:57 | 41:28 -02:33 |
| Running 5 | 08:22 | 47:58 | 07:18 +01:04 | 49:34 -01:36 |
| Rowing | 05:39 | 56:20 | 05:27 +00:12 | 56:52 -00:32 |
| Running 6 | 07:09 | 01:01:59 | 07:04 +00:05 | 01:02:19 -00:20 |
| Farmers Carry | 03:04 | 01:09:08 | 02:51 +00:13 | 01:09:23 -00:15 |
| Running 7 | 06:53 | 01:12:12 | 07:02 -00:09 | 01:12:14 -00:02 |
| Sandbag Lunges | 06:20 | 01:19:05 | 07:33 -01:13 | 01:19:16 -00:11 |
| Running 8 | 09:38 | 01:25:25 | 08:52 +00:46 | 01:26:49 -01:24 |
| Wall Balls | 10:38 | 01:35:03 | 09:46 +00:52 | 01:35:41 -00:38 |
| Roxzone | 10:37 | 01:56:09 | 10:42 -00:05 | 01:56:09 |
To improve the Run Total segment, Richard should work on improving his overall fitness and specifically focus on reducing his transition time. Incorporating high-intensity interval training (HIIT) workouts and circuit training can help improve overall fitness and endurance. Additionally, practicing quick transitions between exercises can help reduce the time spent in the Roxzone.
For the Burpees Broad Jump segment, Richard should focus on improving his speed and efficiency in performing burpees. Incorporating plyometric exercises such as squat jumps and box jumps into his training routine can help improve explosive power and agility. Additionally, practicing burpees with proper form and technique can help improve efficiency.
In the Running 5 segment, Richard should focus on improving his speed and endurance. Incorporating interval training, such as sprints and tempo runs, into his training routine can help improve speed. Additionally, incorporating longer distance runs can help improve endurance.
To improve performance in the Wall Balls segment, Richard should focus on improving his strength and accuracy. Incorporating exercises such as squats, lunges, and wall sits can help improve lower body strength. Additionally, practicing wall balls with proper form and technique can help improve accuracy and efficiency.
In the Running 8 segment, Richard should focus on improving his endurance and speed. Incorporating longer distance runs into his training routine can help improve endurance. Additionally, incorporating interval training and hill repeats can help improve speed and strength.
Richard should also consider specific race strategies for each segment. For example, in the Burpees Broad Jump segment, he could break up the burpees into smaller sets to maintain a consistent pace. In the Wall Balls segment, focusing on proper breathing and pacing can help maintain energy and accuracy.
Overall, Richard should continue to train both his running and strength to maintain a balanced profile. By incorporating the specific training strategies and techniques mentioned above, he can work towards improving his performance in the identified areas and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Douwes Dylan | 2024 Amsterdam | 01:56:13 | |
| Tavener Barry | 2024 London | 01:56:01 | |
| Himaj Lulzim | 2019 Hamburg | 01:56:20 | |
| Beaudouin Vanilo | 2022 Dallas | 01:56:08 | |
| Lipsky Jason | 2023 Los Angeles | 01:56:38 | |
| Le Tissier Matt | 2023 London | 01:56:29 | |
| Russell Matt | 2024 Hamburg | 01:55:52 | |
| Farrell Emmet | 2024 Malaga | 01:56:29 | |
| Hofmann Silvio | 2022 Berlin | 01:56:08 | |
| Del Busto Alvaro | 2022 Maastricht | 01:56:08 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dublin Kempson Richard | 01:58:56 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Kempson Richard
