Dive into this athlete’s performance at 2024 Manchester 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.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
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!
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of Mills Chris'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 Mills Chris hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
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.
Spread of Splits Time
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 Mills Chris’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.
Percentile based on all the athletes who competed in Hyrox Men
Improvement Plan
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 Mills Chris'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
04:51.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Chris Mills showcased an impressive performance in the 2024 Manchester HYROX event, ranking in the top 18% of all athletes and securing the 9th spot in the 45-49 age group. His overall time of 01:10:31 was well above average, demonstrating his high level of fitness and competitive spirit. His total running time was faster than average, indicating he possesses a strong runner's profile. However, there were areas where he lost time, suggesting potential improvements in strength training and transitions. His pacing generally stayed consistent throughout the race, though he started noticeably faster in the first running segment.
Segments to Improve
Burpees Broad Jump: This was the segment where Chris lost the most time, performing 01:07 slower than average. To improve in this area, he could incorporate more plyometric training into his routine, focusing on exercises like squat jumps, box jumps, and agility ladder drills. Working on explosive strength will help increase his speed and power during the burpees broad jump.
Sandbag Lunges: Chris also struggled in the Sandbag Lunges, performing 00:48 slower than average. This suggests the need for improved lower body strength and endurance. Incorporating exercises like weighted lunges, kettlebell squats, and deadlifts into his training regimen can help improve his performance in this segment. Additionally, practicing lunges with a sandbag can help improve form and technique.
Running Segments: While Chris has a strong runner's profile, there's room for improvement in his running segments, particularly Running 2, 3, 4, and 6, where he was slower than average. Incorporating interval training, hill sprints, and endurance runs into his training can help boost his running speed and stamina. Post-exercise running drills can also be beneficial in preparing him for the compromised running scenarios in the race.
Wall Balls: Chris was slightly faster in Wall Balls, but there is still room for improvement. This exercise requires both lower body strength and good form. Squats and medicine ball exercises could help improve his performance in this segment.
Race Strategies
Implementing strategic pacing can significantly improve Chris's performance in future races. Starting the race at a slightly slower pace might help conserve energy for the more physically demanding segments later. It's also critical for Chris to work on his transition times in the Roxzone. Performing dynamic stretches and light aerobic exercises during these transition periods can help maintain his heart rate and prepare his muscles for the next segment. Finally, focusing on nutrition and hydration pre, during, and post-race can also optimize his performance and recovery.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men