Dive into this athlete’s performance at 2023 Chicago - North American Open Championship 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 03:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:35 (From 39:04 to 37:29) | 46.6% |
| Sled Push | 00:47 (From 03:04 to 02:17) | 23.0% |
| Rowing | 00:26 (From 04:56 to 04:30) | 12.7% |
| Wall Balls | 00:16 (From 05:19 to 05:03) | 7.8% |
| Ski Erg | 00:15 (From 04:26 to 04:11) | 7.4% |
| Sled Pull | 00:03 (From 03:59 to 03:56) | 1.5% |
| Sandbag Lunges | 00:02 (From 04:08 to 04:06) | 1.0% |
| BBJ | 00:00 (From 03:45 to 03:45) | 0.0% |
| Farmers Carry | 00:00 (From 01:46 to 01:46) | 0.0% |
| Elmer Greg | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:47 | 00:00 | 04:16 +00:31 | 00:00 +00:00 |
| Ski Erg | 04:26 | 04:47 | 04:18 +00:08 | 04:16 +00:31 |
| Running 2 | 04:22 | 09:13 | 04:32 -00:10 | 08:34 +00:39 |
| Sled Push | 03:04 | 13:35 | 02:37 +00:27 | 13:06 +00:29 |
| Running 3 | 04:53 | 16:39 | 04:54 -00:01 | 15:43 +00:56 |
| Sled Pull | 03:59 | 21:32 | 04:22 -00:23 | 20:37 +00:55 |
| Running 4 | 04:45 | 25:31 | 04:53 -00:08 | 24:59 +00:32 |
| Burpees Broad Jump | 03:45 | 30:16 | 04:32 -00:47 | 29:52 +00:24 |
| Running 5 | 04:48 | 34:01 | 05:00 -00:12 | 34:24 -00:23 |
| Rowing | 04:56 | 38:49 | 04:36 +00:20 | 39:24 -00:35 |
| Running 6 | 04:48 | 43:45 | 04:54 -00:06 | 44:00 -00:15 |
| Farmers Carry | 01:46 | 48:33 | 01:58 -00:12 | 48:54 -00:21 |
| Running 7 | 04:53 | 50:19 | 04:53 +00:00 | 50:52 -00:33 |
| Sandbag Lunges | 04:08 | 55:12 | 04:27 -00:19 | 55:45 -00:33 |
| Running 8 | 05:51 | 59:20 | 05:18 +00:33 | 01:00:12 -00:52 |
| Wall Balls | 05:19 | 01:05:11 | 05:38 -00:19 | 01:05:30 -00:19 |
| Roxzone | 06:33 | 01:16:55 | 05:47 +00:46 | 01:16:55 |
To improve the Run Total segment, Greg should work on improving his overall fitness and his transition time. He can incorporate interval training and speed work into his running routine to increase his running speed and endurance. Additionally, practicing quick transitions between exercises can help reduce the time spent in the Roxzone.
For the Running 1 segment, Greg should focus on improving his running speed. He can incorporate tempo runs and intervals to increase his pace. Strength training exercises such as squats, lunges, and plyometric exercises can also help improve his leg strength and running performance.
To improve the Rowing segment, Greg can focus on improving his rowing technique and efficiency. He should work on maintaining proper form and technique throughout the rowing movement. Incorporating rowing intervals and drills into his training routine can help improve his rowing speed and endurance.
In the Running 8 segment, Greg should work on improving his overall running endurance. He can incorporate long distance runs and hill training into his routine to increase his endurance and stamina. Additionally, strength training exercises such as hill sprints and stair climbing can help improve his leg strength and running performance on challenging terrains.
For the Ski Erg segment, Greg can focus on improving his technique and efficiency on the ski erg machine. He should practice maintaining a smooth and controlled motion throughout the movement. Incorporating ski erg intervals and drills into his training routine can help improve his ski erg speed and endurance.
Greg should also pay attention to his transitions between exercises and aim to minimize the time spent in the Roxzone. Practicing quick transitions during training can help him improve his overall race time.
Additionally, Greg should listen to his body and adjust his effort level accordingly. If he feels fatigued during a certain segment, he should consider pacing himself slightly slower to conserve energy for the later stages of the race.
Overall, Greg should continue to focus on a well-rounded training approach that includes both strength and cardiovascular exercises. By incorporating the specific training strategies and techniques mentioned above, he can improve his performance in the identified areas and continue to excel in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Hanney Ben | 2024 Poznan | 01:17:06 | |
| Ashton Oliver | 2023 London | 01:17:10 | |
| Mcrory Neil | 2023 Dubai | 01:17:15 | |
| Cook Chris | 2024 Manchester | 01:16:31 | |
| Watson Read Luke | 2024 Manchester | 01:16:30 | |
| Bates Jonathan | 2022 Birmingham | 01:16:31 | |
| Double Adam | 2023 London | 01:17:08 | |
| Van Der Louw Yannick | 2024 Rotterdam | 01:17:23 | |
| Essig Kevin | 2024 New York | 01:17:10 | |
| Conway Brandon | 2024 Glasgow | 01:17:01 | |
| Other Results from this athlete | ||
|---|---|---|
| 2020 Chicago Elmer Greg | 01:31:44 | |
| 2021 Chicago Elmer Greg | 01:33:50 | |
| 2022 Chicago Elmer Greg | 01:23:00 | |
| 2024 Chicago Navy Pier Elmer Greg, Daub Dan | 01:09:08 | |
| 2023 Chicago Elmer Greg, Foss Steve | 01:15:00 | |
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Elmer Greg
