Dive into this athlete’s performance at 2023 Hong Kong 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 05:17. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:41 (From 39:44 to 36:03) | 69.7% |
| Sandbag Lunges | 01:02 (From 04:54 to 03:52) | 19.6% |
| Wall Balls | 00:23 (From 05:08 to 04:45) | 7.3% |
| Sled Push | 00:11 (From 02:19 to 02:08) | 3.5% |
| Ski Erg | 00:00 (From 03:59 to 03:59) | 0.0% |
| Sled Pull | 00:00 (From 02:41 to 02:41) | 0.0% |
| BBJ | 00:00 (From 03:12 to 03:12) | 0.0% |
| Rowing | 00:00 (From 04:15 to 04:15) | 0.0% |
| Farmers Carry | 00:00 (From 01:35 to 01:35) | 0.0% |
| Rogerson Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:00 | 00:00 | 04:07 -00:07 | 00:00 +00:00 |
| Ski Erg | 03:59 | 04:00 | 04:15 -00:16 | 04:07 -00:07 |
| Running 2 | 04:59 | 07:59 | 04:24 +00:35 | 08:22 -00:23 |
| Sled Push | 02:19 | 12:58 | 02:31 -00:12 | 12:46 +00:12 |
| Running 3 | 05:17 | 15:17 | 04:44 +00:33 | 15:17 +00:00 |
| Sled Pull | 02:41 | 20:34 | 04:09 -01:28 | 20:01 +00:33 |
| Running 4 | 05:16 | 23:15 | 04:42 +00:34 | 24:10 -00:55 |
| Burpees Broad Jump | 03:12 | 28:31 | 04:18 -01:06 | 28:52 -00:21 |
| Running 5 | 05:15 | 31:43 | 04:51 +00:24 | 33:10 -01:27 |
| Rowing | 04:15 | 36:58 | 04:32 -00:17 | 38:01 -01:03 |
| Running 6 | 04:53 | 41:13 | 04:44 +00:09 | 42:33 -01:20 |
| Farmers Carry | 01:35 | 46:06 | 01:53 -00:18 | 47:17 -01:11 |
| Running 7 | 04:59 | 47:41 | 04:44 +00:15 | 49:10 -01:29 |
| Sandbag Lunges | 04:54 | 52:40 | 04:14 +00:40 | 53:54 -01:14 |
| Running 8 | 05:09 | 57:34 | 05:04 +00:05 | 58:08 -00:34 |
| Wall Balls | 05:08 | 01:02:43 | 05:21 -00:13 | 01:03:12 -00:29 |
| Roxzone | 06:18 | 01:13:57 | 05:24 +00:54 | 01:13:57 |
Thomas showed strength in certain segments, such as the Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, and Farmers Carry, where he consistently performed faster than the average time. However, he struggled with several running segments, particularly Running 2, Running 3, Running 4, Running 5, and Running 7, where he lost significant time compared to the average.
Based on the splits analysis, Thomas had a slightly slower running pace than the average, as evidenced by his total running time being 02:59 slower than average. This suggests that he may benefit from focusing on improving his running performance to become more competitive in future races.
- Transition Efficiency: Thomas should work on improving his transition time in the Roxzone. This can be achieved through specific training drills that focus on quick and efficient transitions between exercises. Incorporating circuit training and practicing quick equipment adjustments can help him reduce time spent in the Roxzone.
- Strength Training: Thomas should prioritize strength training exercises that target the muscles used in the running segments. This can include exercises such as squats, lunges, deadlifts, and plyometric exercises to improve power and endurance.
- Interval Training: Incorporating interval training into his routine can help Thomas improve his speed and endurance. This can include timed sprints, hill repeats, and tempo intervals to simulate the demands of the race.
- Recovery: Thomas should prioritize proper recovery between training sessions to prevent overtraining and reduce the risk of injury. Adequate rest, nutrition, and hydration are crucial for optimal performance.
By implementing these strategies and focusing on the identified areas of improvement, Thomas can enhance his performance in future HYROX races and continue to achieve better results.
| Similar Athletes | |||
|---|---|---|---|
| Mcguigan Liam | 2024 Dublin | 01:13:45 | |
| Wit Boy | 2024 Amsterdam | 01:13:31 | |
| Chaterclark George | 2024 Poznan | 01:13:29 | |
| Holl Yannick | 2024 Frankfurt | 01:13:32 | |
| Beaussaron Enzo | 2024 Bordeaux | 01:14:00 | |
| Lamb Chris | 2023 London | 01:14:18 | |
| OGorman Thomas | 2024 Dublin | 01:14:18 | |
| Grudzinski Michael | 2024 Chicago Navy Pier | 01:13:44 | |
| GERARD LUDOVIC | 2022 Essen | 01:13:27 | |
| Minten Kevin | 2024 Frankfurt | 01:13:43 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Hong Kong Rogerson Thomas | 01:16:34 | |
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Rogerson Thomas
