Dive into this athlete’s performance at 2023 Houston 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 07:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 05:28 (From 43:09 to 37:41) | 70.5% |
| Sled Push | 00:44 (From 03:02 to 02:18) | 9.5% |
| Sandbag Lunges | 00:44 (From 04:52 to 04:08) | 9.5% |
| Sled Pull | 00:34 (From 04:32 to 03:58) | 7.3% |
| Farmers Carry | 00:15 (From 02:02 to 01:47) | 3.2% |
| Ski Erg | 00:00 (From 03:49 to 03:49) | 0.0% |
| BBJ | 00:00 (From 04:06 to 04:06) | 0.0% |
| Rowing | 00:00 (From 04:25 to 04:25) | 0.0% |
| Wall Balls | 00:00 (From 04:14 to 04:14) | 0.0% |
| Quaye Roderick | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:15 | 00:00 | 04:17 -01:02 | 00:00 +00:00 |
| Ski Erg | 03:49 | 03:15 | 04:19 -00:30 | 04:17 -01:02 |
| Running 2 | 04:32 | 07:04 | 04:34 -00:02 | 08:36 -01:32 |
| Sled Push | 03:02 | 11:36 | 02:37 +00:25 | 13:10 -01:34 |
| Running 3 | 05:07 | 14:38 | 04:56 +00:11 | 15:47 -01:09 |
| Sled Pull | 04:32 | 19:45 | 04:22 +00:10 | 20:43 -00:58 |
| Running 4 | 08:27 | 24:17 | 04:54 +03:33 | 25:05 -00:48 |
| Burpees Broad Jump | 04:06 | 32:44 | 04:34 -00:28 | 29:59 +02:45 |
| Running 5 | 05:14 | 36:50 | 05:02 +00:12 | 34:33 +02:17 |
| Rowing | 04:25 | 42:04 | 04:37 -00:12 | 39:35 +02:29 |
| Running 6 | 05:19 | 46:29 | 04:56 +00:23 | 44:12 +02:17 |
| Farmers Carry | 02:02 | 51:48 | 01:59 +00:03 | 49:08 +02:40 |
| Running 7 | 05:25 | 53:50 | 04:54 +00:31 | 51:07 +02:43 |
| Sandbag Lunges | 04:52 | 59:15 | 04:30 +00:22 | 56:01 +03:14 |
| Running 8 | 05:54 | 01:04:07 | 05:21 +00:33 | 01:00:31 +03:36 |
| Wall Balls | 04:14 | 01:10:01 | 05:41 -01:27 | 01:05:52 +04:09 |
| Roxzone | 03:19 | 01:17:25 | 05:52 -02:33 | 01:17:25 |
Quaye's total running time of 00:43:09 was 05:25 slower than the average for his finish time. This indicates that he may need to work on improving his running performance, specifically his speed and endurance. Additionally, his best running lap of 00:03:15 indicates that he has the potential to excel in running segments.
- Transitions: Quaye should focus on improving his transition time in the roxzone. By improving his overall fitness and practicing efficient transitions during training, he can reduce the time spent in the roxzone, ultimately improving his overall race time.
- Training Focus: Based on his performance, it is suggested that Quaye focuses on improving his running performance. Incorporating a combination of endurance runs, interval training, tempo runs, and hill sprints into his training routine will help him improve his running speed and endurance.
- Strength Training: Quaye should also incorporate strength training exercises into his routine to improve his performance in strength-based segments. Exercises such as weighted lunges, squats, deadlifts, and upper body exercises like pull-ups and push-ups will help him build the necessary strength to excel in these segments.
By implementing these strategies and focusing on targeted training, Roderick Quaye can enhance his performance in future Hyrox races and continue to improve his overall fitness.
| Similar Athletes | |||
|---|---|---|---|
| Ennayar Hatim | 2024 Berlin | 01:17:12 | |
| Powell Chris | 2024 Birmingham | 01:17:53 | |
| Verstegen Len | 2024 Amsterdam | 01:17:12 | |
| Stafford Del | 2022 London | 01:17:25 | |
| Rat Nino | 2024 Rimini | 01:17:28 | |
| Morrison Glenn | 2024 Dublin | 01:17:05 | |
| Heemskerk Mark | 2024 Amsterdam | 01:16:59 | |
| Gaglani Rajiv | 2023 London | 01:17:45 | |
| Mcguigan Stephen Patrick | 2024 Madrid | 01:17:54 | |
| Bolz Christoph | 2022 Hamburg | 01:16:58 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Dallas Quaye Roderick | 01:20:38 | |
| 2023 Dallas Quaye Roderick | 01:26:41 | |
| 2024 Houston Quaye Roderick | 01:19:28 | |
| 2024 Fort Lauderdale Quaye Roderick, Kordi Danial | 01:08:51 | |
| 2024 Dallas Becirevic Denis, Quaye Roderick | 01:04:13 | |
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Quaye Roderick
