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 268 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 Shallicker Liam'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 Shallicker Liam 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 Shallicker Liam’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 Shallicker Liam'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 02:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 00:44 | 02:26 to 01:42 | 28.8% |
| Sled Pull | 00:38 | 03:41 to 03:03 | 24.8% |
| Sandbag Lunges | 00:30 | 03:41 to 03:11 | 19.6% |
| Farmers Carry | 00:16 | 01:42 to 01:26 | 10.5% |
| Rowing | 00:09 | 04:20 to 04:11 | 5.9% |
| Ski Erg | 00:08 | 04:02 to 03:54 | 5.2% |
| Wall Balls | 00:05 | 04:00 to 03:55 | 3.3% |
| Burpees Broad Jump | 00:03 | 02:58 to 02:55 | 2.0% |
| Run Total | 00:00 | 29:38 to 29:38 | 0.0% |
| Shallicker Liam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:14 | 00:00 | 03:32 +00:42 | 00:00 +00:00 |
| Ski Erg | 04:02 | 04:14 | 04:01 +00:01 | 03:32 +00:42 |
| Running 2 | 03:21 | 08:16 | 03:48 -00:27 | 07:33 +00:43 |
| Sled Push | 02:26 | 11:37 | 02:09 +00:17 | 11:21 +00:16 |
| Running 3 | 03:33 | 14:03 | 03:59 -00:26 | 13:30 +00:33 |
| Sled Pull | 03:41 | 17:36 | 03:18 +00:23 | 17:29 +00:07 |
| Running 4 | 03:33 | 21:17 | 03:59 -00:26 | 20:47 +00:30 |
| Burpees Broad Jump | 02:58 | 24:50 | 03:07 -00:09 | 24:46 +00:04 |
| Running 5 | 03:37 | 27:48 | 04:04 -00:27 | 27:53 -00:05 |
| Rowing | 04:20 | 31:25 | 04:14 +00:06 | 31:57 -00:32 |
| Running 6 | 03:39 | 35:45 | 04:00 -00:21 | 36:11 -00:26 |
| Farmers Carry | 01:42 | 39:24 | 01:34 +00:08 | 40:11 -00:47 |
| Running 7 | 03:41 | 41:06 | 04:01 -00:20 | 41:45 -00:39 |
| Sandbag Lunges | 03:41 | 44:47 | 03:17 +00:24 | 45:46 -00:59 |
| Running 8 | 04:03 | 48:28 | 04:14 -00:11 | 49:03 -00:35 |
| Wall Balls | 04:00 | 52:31 | 04:08 -00:08 | 53:17 -00:46 |
| Roxzone | 05:00 | 01:01:23 | 03:58 +01:02 | 01:01:23 |
Hey Liam! First off, let’s give a huge shoutout for your phenomenal performance at the 2024 London Hyrox. Finishing 7th overall out of 4455 athletes and 2nd in your age group is nothing short of impressive! 🎉 You’re clearly in the top 0% of competitors, and that’s a testament to your hard work and dedication.
Now, let’s break it down. Your overall time of 01:01:23 is solid, and it’s clear you have a runner’s profile, clocking in a total running time of 00:29:38, which is 02:15 faster than the average. That being said, your pacing was a bit of a rollercoaster ride! You started off a tad slower in the first run, and then you really found your groove in the middle segments, especially with that lightning-quick 00:03:21 lap. You’ve got speed, my friend, but we need to fine-tune your strength elements and transition times to elevate your game even further. Remember, “Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi. 💪
Alright, let’s dive into the nitty-gritty and identify those segments that need a little TLC:
Your transition time is where the party's at, and right now it’s taking a little too long to get to the dance floor. To improve this, focus on your overall fitness and specific transition drills. Consider practicing quick transitions between exercises in your training. Set a timer and see how fast you can move from one exercise to the next without losing your breath. Aim for 5-10 seconds of rest between exercises for a more efficient transition.
Time to tackle that sled like it just stole your lunch money! Implement specific sled pull workouts focusing on explosive power. Try incorporating sled pulls with varied resistance, using lighter weights for speed and heavier for strength. Work on your grip and posture to maximize your pull efficiency. For example, do 5 sets of 20 meters with a 90-second rest in between.
Let’s turn those lunges from “ugh” to “whoa!” Focus on form and endurance. Start with bodyweight lunges and progress to weighted lunges. Incorporate forward, reverse, and lateral lunges to build overall leg strength. Try doing 3 sets of 10 lunges on each leg while holding a sandbag, and ensure you're maintaining a strong core throughout the movement.
It’s time to push it to the limit! For the sled push, focus on building leg strength and explosive power. Incorporate heavy sled pushes in your training, aiming for 4-6 sets of 20 meters. Mix in some agility drills to improve your explosive starts and overall speed.
Now that we’ve identified your areas for improvement, let's talk strategy for your next race:
Liam, you’re already crushing it with your performance, and with a bit of focused training on those segments, you’ll be on your way to potentially snagging that top spot in the next race! Keep pushing your limits, stay consistent with your training, and remember to enjoy the process. With dedication and a sprinkle of humor (because who doesn’t need a good laugh while lunging?), you can absolutely reach your goals. Remember, “The only bad workout is the one that didn’t happen.” 💥
Looking forward to seeing your next performance, champ! Keep smashing it! – The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Bellsolell Luis | 2023 Barcelona | 01:01:07 | |
| Passmore Simon | 2023 Malaga | 01:01:27 | |
| Highlands Scott | 2024 Stuttgart | 01:01:51 | |
| Woodward Gentle Fred | 2024 London | 01:00:55 | |
| Etxabe Amiano Xabier | 2023 Bilbao | 01:01:10 | |
| Atwell Robert | 2024 Stockholm | 01:01:34 | |
| Blower Billy | 2023 Birmingham | 01:01:40 | |
| Brown Travis | 2024 Paris | 01:01:31 | |
| Brown Lawrence | 2024 Birmingham | 01:01:45 | |
| Aardenburg Kees | 2023 Frankfurt | 01:01:29 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Los Angeles | 01:04:17 | |
| 2023 Madrid | 01:07:09 | |
| 2024 Manchester | 01:02:15 | |
| 2024 Sports Direct HYROX London | 01:10:33 | |
| 2022 Birmingham | 01:15:50 | |
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