Dive into this athlete’s performance at 2024 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 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 Miley Elliott's 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 Miley Elliott 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 Miley Elliott’s 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 Miley Elliott's 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 04:50. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:11 | 04:42 to 03:31 | 24.5% |
| Sled Pull | 00:48 | 04:19 to 03:31 | 16.6% |
| Wall Balls | 00:48 | 05:19 to 04:31 | 16.6% |
| Sled Push | 00:35 | 02:36 to 02:01 | 12.1% |
| Farmers Carry | 00:28 | 02:04 to 01:36 | 9.7% |
| Ski Erg | 00:27 | 04:30 to 04:03 | 9.3% |
| Sandbag Lunges | 00:23 | 04:04 to 03:41 | 7.9% |
| Rowing | 00:10 | 04:31 to 04:21 | 3.4% |
| Run Total | 00:00 | 33:17 to 33:17 | 0.0% |
| Miley Elliott | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:18 | 00:00 | 04:02 +01:16 | 00:00 +00:00 |
| Ski Erg | 04:30 | 05:18 | 04:13 +00:17 | 04:02 +01:16 |
| Running 2 | 03:43 | 09:48 | 04:20 -00:37 | 08:15 +01:33 |
| Sled Push | 02:36 | 13:31 | 02:28 +00:08 | 12:35 +00:56 |
| Running 3 | 03:50 | 16:07 | 04:38 -00:48 | 15:03 +01:04 |
| Sled Pull | 04:19 | 19:57 | 04:00 +00:19 | 19:41 +00:16 |
| Running 4 | 03:55 | 24:16 | 04:36 -00:41 | 23:41 +00:35 |
| Burpees Broad Jump | 04:42 | 28:11 | 04:06 +00:36 | 28:17 -00:06 |
| Running 5 | 04:06 | 32:53 | 04:44 -00:38 | 32:23 +00:30 |
| Rowing | 04:31 | 36:59 | 04:30 +00:01 | 37:07 -00:08 |
| Running 6 | 04:00 | 41:30 | 04:38 -00:38 | 41:37 -00:07 |
| Farmers Carry | 02:04 | 45:30 | 01:48 +00:16 | 46:15 -00:45 |
| Running 7 | 04:00 | 47:34 | 04:36 -00:36 | 48:03 -00:29 |
| Sandbag Lunges | 04:04 | 51:34 | 04:06 -00:02 | 52:39 -01:05 |
| Running 8 | 04:28 | 55:38 | 04:58 -00:30 | 56:45 -01:07 |
| Wall Balls | 05:19 | 01:00:06 | 05:09 +00:10 | 01:01:43 -01:37 |
| Roxzone | 06:43 | 01:12:00 | 05:08 +01:35 | 01:12:00 |
Elliott, first off, let’s give a huge shoutout for your performance at the 2024 London Hyrox event! Finishing in the top 14% overall and the top 18% in your age group is no small feat! Your overall time of 01:12:00 is commendable, especially considering your impressive total running time of 00:33:17, which is 03:23 faster than average. This indicates a solid running profile, but it also means we need to fine-tune your strength segments to match that speed.
Now, let's talk pacing. Your first run was a bit on the slower side, which might have set the tone for some of the subsequent strength exercises. However, you absolutely crushed your second run and maintained a strong pace throughout the later running segments. Remember, it's not just about speed; it's about sustaining that energy across the board. If running was a pizza, you'd be the pepperoni, but we need to sprinkle in some toppings—let’s beef up those strength segments! You’ve got the potential to be a true hybrid athlete.
Alright, let’s dive into the segments that need some love:
Burpees can feel like a party invitation you never wanted, but they’re essential! Focus on your form—keep your core tight and jump explosively. Incorporate burpee box jumps into your routine. Start with 5 sets of 10 reps, focusing on speed and technique.
This exercise is all about power! Use a lighter sled to increase speed and work on your pull technique. Try fast pulls with lighter weights—5 sets of 20 meters. Your grip and leg drive are key here!
Wall balls are like that friend who’s always late to the party. To improve, do wall ball drills with a focus on pacing. Set a timer for 3 minutes and do as many as you can, focusing on rhythm and consistency.
Channel your inner beast mode! Incorporate heavy sled pushes in short bursts. 5 sets of 30 meters, focusing on explosive starts. It’s like sprinting but with a weight attached—what’s not to love?
Work on your endurance and technique here. Incorporate interval training on the ski erg: 30 seconds of max effort, followed by 30 seconds of rest, repeat for 10 rounds. Aim for a strong pull and maintain a steady rhythm!
This is about grip strength and core stability. Use heavier weights and focus on walking tall. Try farmer carries for 40 meters, 5 sets, focusing on posture and breathing.
Form is critical! Make sure your knee doesn’t go past your toes. Incorporate weighted lunges into your routine—3 sets of 10 per leg, focusing on balance and core activation.
When you step onto that Hyrox course, remember: it's a marathon, not a sprint. Start strong but controlled. Here’s how to maximize your performance:
Elliott, you're on the right track. With consistent effort and a focus on these key areas, you’ll turn those weaknesses into strengths. Remember, it’s not just about beating the clock; it’s about becoming the best version of yourself. As the great Jocko Willink says, “Discipline equals freedom.” So let’s get disciplined and put in the work!
Keep pushing your limits, and don’t forget to enjoy the journey. Remember, every rep counts, and every drop of sweat is a step closer to your goals. You’ve got this, and I’m here to guide you every step of the way. Let's crush it! 💪💥
—The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Chalabi Zaid | 2022 London | 01:11:42 | |
| Conway Ibar | 2024 Marseille | 01:11:59 | |
| Ring Fabian | 2024 Hamburg | 01:12:20 | |
| Heerink Guido | 2024 Rotterdam | 01:12:09 | |
| Gilescriche gaetan | 2024 New York | 01:12:22 | |
| Charlesworth Cameron | 2024 Melbourne | 01:11:44 | |
| Kavanagh Adam | 2024 Manchester | 01:12:21 | |
| Griffin James | 2024 Glasgow | 01:11:50 | |
| Roth Mantle | 2023 Chicago - North American Open Championship | 01:12:17 | |
| Tillack Patrick | 2023 Köln | 01:12:14 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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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