Dive into this athlete’s performance at 2024 Melbourne 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 973 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 03:18. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:18 (From 09:24 to 07:06) | 69.7% |
| Sled Pull | 01:00 (From 07:15 to 06:15) | 30.3% |
| Ski Erg | 00:00 (From 04:11 to 04:11) | 0.0% |
| Sled Push | 00:00 (From 01:53 to 01:53) | 0.0% |
| Rowing | 00:00 (From 05:12 to 05:12) | 0.0% |
| Farmers Carry | 00:00 (From 02:06 to 02:06) | 0.0% |
| Sandbag Lunges | 00:00 (From 06:28 to 06:28) | 0.0% |
| Wall Balls | 00:00 (From 08:24 to 08:24) | 0.0% |
| Run Total | 00:00 (From 50:14 to 50:14) | 0.0% |
| Connolly Chris | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:06 | 00:00 | 05:20 -00:14 | 00:00 +00:00 |
| Ski Erg | 04:11 | 05:06 | 04:45 -00:34 | 05:20 -00:14 |
| Running 2 | 05:37 | 09:17 | 05:51 -00:14 | 10:05 -00:48 |
| Sled Push | 01:53 | 14:54 | 03:37 -01:44 | 15:56 -01:02 |
| Running 3 | 06:22 | 16:47 | 06:26 -00:04 | 19:33 -02:46 |
| Sled Pull | 07:15 | 23:09 | 06:21 +00:54 | 25:59 -02:50 |
| Running 4 | 06:43 | 30:24 | 06:25 +00:18 | 32:20 -01:56 |
| Burpees Broad Jump | 09:24 | 37:07 | 07:13 +02:11 | 38:45 -01:38 |
| Running 5 | 06:46 | 46:31 | 06:45 +00:01 | 45:58 +00:33 |
| Rowing | 05:12 | 53:17 | 05:16 -00:04 | 52:43 +00:34 |
| Running 6 | 06:24 | 58:29 | 06:29 -00:05 | 57:59 +00:30 |
| Farmers Carry | 02:06 | 01:04:53 | 02:40 -00:34 | 01:04:28 +00:25 |
| Running 7 | 06:06 | 01:06:59 | 06:31 -00:25 | 01:07:08 -00:09 |
| Sandbag Lunges | 06:28 | 01:13:05 | 06:46 -00:18 | 01:13:39 -00:34 |
| Running 8 | 07:14 | 01:19:33 | 07:53 -00:39 | 01:20:25 -00:52 |
| Wall Balls | 08:24 | 01:26:47 | 08:56 -00:32 | 01:28:18 -01:31 |
| Roxzone | 11:37 | 01:46:40 | 09:26 +02:11 | 01:46:40 |
Chris Connolly demonstrated a commendable performance in the 2024 Melbourne HYROX event, finishing in the top 54% overall and the top 57% within his age group. His total running time was particularly impressive, clocking in at 1:53 faster than the average, indicating a strong runner profile. This suggests that Chris excels in running segments and may benefit from focusing on strength-based exercises to balance his performance. His pacing strategy appears consistent, though there was a slight decline in speed during the middle running segments, suggesting a potential pacing adjustment could optimize his overall race time.
Chris spent significantly more time in the roxzone than average. To enhance efficiency, practice quick transitions between exercises. Drills such as mini-circuits with minimal rest can simulate race conditions and improve transition speed.
Exercises: Include burpees to sprint transitions, and station-to-station workouts with a focus on minimizing downtime.
This was a challenging segment for Chris. Improving explosive power and endurance will be beneficial. Plyometric exercises like box jumps and broad jumps can increase power output.
Training Techniques: Incorporate burpee variations with added resistance (e.g., weighted vests) and focus on maintaining form even when fatigued.
Chris was slower than average in the sled pull, indicating a need for improved strength and technique. Training should focus on building upper body and core strength.
Exercises: Implement sled drags and heavy rope pulls, alongside core stability exercises such as planks and deadlifts.
Though faster than average, there is still room for improvement. Enhancing coordination and endurance in this movement will be key. High-rep wall ball sets combined with squat endurance drills can be effective.
Form Correction: Focus on the squat depth and maintaining a consistent rhythm to reduce time.
Chris should aim to maintain an even pace throughout the race, avoiding the slow-down observed during the middle running segments. This can be achieved by practicing negative splits during training runs.
To simulate race fatigue, practice running immediately after completing strength exercises to condition the body to transition smoothly between exertion types.
Given Chris's strong running profile, integrating more strength-oriented sessions can help balance his overall performance. A mix of compound lifts and functional strength routines will enhance his capacity in strength-related segments.
| Similar Athletes | |||
|---|---|---|---|
| Kodjayan Andy | 2024 Hamburg | 01:47:02 | |
| Cloos Olivier | 2024 Rotterdam | 01:46:35 | |
| Darby Glen | 2024 Birmingham | 01:47:02 | |
| Dhainin Jimmy | 2024 Köln | 01:46:12 | |
| Yehorov Oleksandr | 2024 Köln | 01:47:10 | |
| Lund Thomas | 2024 Hamburg | 01:47:00 | |
| Babin Marcel | 2023 Hamburg | 01:46:20 | |
| Díaz Bautista Miguel Angel | 2024 Madrid | 01:46:16 | |
| Rizal Ibnu | 2023 Singapore | 01:46:34 | |
| Hanson David | 2023 Hong Kong | 01:46:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Melbourne Stavrou Dean, Reeves Corey, Connolly Chris, Richardson Stephen | 01:00:47 | |
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
Connolly Chris
