Dive into this athlete’s performance at 2023 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 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 05:07. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:57 (From 44:25 to 41:28) | 57.7% |
| Wall Balls | 00:49 (From 06:50 to 06:01) | 16.0% |
| Farmers Carry | 00:45 (From 02:47 to 02:02) | 14.7% |
| BBJ | 00:36 (From 05:34 to 04:58) | 11.7% |
| Ski Erg | 00:00 (From 04:14 to 04:14) | 0.0% |
| Sled Push | 00:00 (From 02:38 to 02:38) | 0.0% |
| Sled Pull | 00:00 (From 04:09 to 04:09) | 0.0% |
| Rowing | 00:00 (From 04:43 to 04:43) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:43 to 04:43) | 0.0% |
| Rowden Lewis | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:05 | 00:00 | 04:35 +00:30 | 00:00 +00:00 |
| Ski Erg | 04:14 | 05:05 | 04:26 -00:12 | 04:35 +00:30 |
| Running 2 | 05:16 | 09:19 | 04:56 +00:20 | 09:01 +00:18 |
| Sled Push | 02:38 | 14:35 | 02:52 -00:14 | 13:57 +00:38 |
| Running 3 | 05:29 | 17:13 | 05:23 +00:06 | 16:49 +00:24 |
| Sled Pull | 04:09 | 22:42 | 04:53 -00:44 | 22:12 +00:30 |
| Running 4 | 05:29 | 26:51 | 05:20 +00:09 | 27:05 -00:14 |
| Burpees Broad Jump | 05:34 | 32:20 | 05:17 +00:17 | 32:25 -00:05 |
| Running 5 | 05:32 | 37:54 | 05:31 +00:01 | 37:42 +00:12 |
| Rowing | 04:43 | 43:26 | 04:48 -00:05 | 43:13 +00:13 |
| Running 6 | 05:34 | 48:09 | 05:22 +00:12 | 48:01 +00:08 |
| Farmers Carry | 02:47 | 53:43 | 02:10 +00:37 | 53:23 +00:20 |
| Running 7 | 05:30 | 56:30 | 05:21 +00:09 | 55:33 +00:57 |
| Sandbag Lunges | 04:43 | 01:02:00 | 05:04 -00:21 | 01:00:54 +01:06 |
| Running 8 | 06:33 | 01:06:43 | 05:57 +00:36 | 01:05:58 +00:45 |
| Wall Balls | 06:50 | 01:13:16 | 06:28 +00:22 | 01:11:55 +01:21 |
| Roxzone | 05:11 | 01:25:10 | 06:47 -01:36 | 01:25:10 |
Lewis' total running time of 00:44:25 is 02:58 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time between exercises. Additionally, his best running lap time of 00:05:05 shows that he has the potential to excel in running if he trains specifically for it.
- Improve transitions: Lewis should work on improving his transition time between exercises. This can be achieved through practicing quick and efficient movements during training. He should aim to minimize the time spent in the roxzone and ensure smooth transitions between exercises.
- Train specifically for running: Since Lewis' total running time is slower than average, he should prioritize running training in his overall fitness routine. This can include incorporating interval training, tempo runs, and long-distance runs to improve his running speed and endurance.
- Focus on strength training: While running is an area for improvement, Lewis should not neglect strength training. Building overall strength, particularly in the lower body and core, can enhance his performance in various exercises during the race. Incorporating exercises such as squats, deadlifts, and planks can help improve his overall strength.
Overall, Lewis Rowden had a strong performance in the HYROX race, and with targeted training strategies and techniques, he can further improve his performance in specific segments. By focusing on pacing, improving transitions, and implementing specific training routines, Lewis can enhance his overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Oiberman Sam | 2024 Melbourne | 01:24:57 | |
| Ramos Bruno | 2023 Barcelona | 01:25:06 | |
| Rennie Greg | 2024 Madrid | 01:25:28 | |
| Parashchak Andrew | 2024 Manchester | 01:25:39 | |
| Cooper Neil | 2024 Birmingham | 01:25:04 | |
| Klos Johannes | 2021 Leipzig | 01:24:41 | |
| Vaughan Nick | 2023 Dubai | 01:25:35 | |
| Oruclar Adrian | 2024 London | 01:25:15 | |
| Emborg Gustav Jarl | 2024 Madrid | 01:25:28 | |
| Era Enrico | 2023 Barcelona | 01:25:23 | |
| 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.
Pace Calculator
Rowden Lewis
