Dive into this athlete’s performance at 2023 Dallas 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 985 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 06:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:41 (From 52:45 to 50:04) | 43.5% |
| Sled Pull | 02:36 (From 08:48 to 06:12) | 42.2% |
| Sled Push | 00:25 (From 04:02 to 03:37) | 6.8% |
| Farmers Carry | 00:19 (From 02:59 to 02:40) | 5.1% |
| Sandbag Lunges | 00:09 (From 06:38 to 06:29) | 2.4% |
| Ski Erg | 00:00 (From 04:41 to 04:41) | 0.0% |
| BBJ | 00:00 (From 05:21 to 05:21) | 0.0% |
| Rowing | 00:00 (From 05:05 to 05:05) | 0.0% |
| Wall Balls | 00:00 (From 07:33 to 07:33) | 0.0% |
| Kerek Shawn | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:22 | 00:00 | 05:18 +00:04 | 00:00 +00:00 |
| Ski Erg | 04:41 | 05:22 | 04:44 -00:03 | 05:18 +00:04 |
| Running 2 | 06:14 | 10:03 | 05:46 +00:28 | 10:02 +00:01 |
| Sled Push | 04:02 | 16:17 | 03:38 +00:24 | 15:48 +00:29 |
| Running 3 | 06:50 | 20:19 | 06:25 +00:25 | 19:26 +00:53 |
| Sled Pull | 08:48 | 27:09 | 06:18 +02:30 | 25:51 +01:18 |
| Running 4 | 06:49 | 35:57 | 06:25 +00:24 | 32:09 +03:48 |
| Burpees Broad Jump | 05:21 | 42:46 | 07:11 -01:50 | 38:34 +04:12 |
| Running 5 | 06:45 | 48:07 | 06:41 +00:04 | 45:45 +02:22 |
| Rowing | 05:05 | 54:52 | 05:16 -00:11 | 52:26 +02:26 |
| Running 6 | 06:39 | 59:57 | 06:28 +00:11 | 57:42 +02:15 |
| Farmers Carry | 02:59 | 01:06:36 | 02:40 +00:19 | 01:04:10 +02:26 |
| Running 7 | 06:34 | 01:09:35 | 06:30 +00:04 | 01:06:50 +02:45 |
| Sandbag Lunges | 06:38 | 01:16:09 | 06:38 +00:00 | 01:13:20 +02:49 |
| Running 8 | 07:35 | 01:22:47 | 07:48 -00:13 | 01:19:58 +02:49 |
| Wall Balls | 07:33 | 01:30:22 | 08:46 -01:13 | 01:27:46 +02:36 |
| Roxzone | 08:10 | 01:45:57 | 09:25 -01:15 | 01:45:57 |
In terms of pacing, Shawn's overall running time of 00:52:45 is 03:12 slower than the average. This suggests that he may need to work on his overall fitness and transition time to improve his performance in the roxzone. Additionally, his total running time is slower than average, indicating that he may benefit from focusing more on improving his running ability.
To improve the Run Total segment, Shawn should work on his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts, such as sprint intervals, can help improve his cardiovascular endurance and speed. Additionally, practicing quick transitions between exercises during training sessions can help reduce time spent in the roxzone.
For the Sled Pull segment, Shawn should focus on improving his strength and technique. Incorporating exercises such as deadlifts, squats, and sled pushes into his training routine can help build the necessary strength for this segment. He should also ensure proper form and technique when performing the sled pull to maximize efficiency and minimize time spent.
To improve Running 2, Best Lap, Running 4, Running 3, Running 1, and Running 6, Shawn should prioritize his running training. Incorporating long-distance runs, interval training, and hill sprints into his routine can help improve his running endurance and speed. Additionally, working on proper running form and technique, such as maintaining a steady pace and efficient stride, can also contribute to improved performance in these segments.
For the Farmers Carry segment, Shawn should focus on improving his grip strength and overall strength endurance. Exercises such as farmer's walks, dead hangs, and grip strengtheners can help improve his grip strength. Additionally, incorporating exercises that target the muscles used in the farmers carry, such as farmer's walks with dumbbells or kettlebells, can help improve his overall strength endurance.
Additionally, Shawn should prioritize efficient transitions between exercises during the race. Practicing quick transitions during training sessions can help him save valuable time in the roxzone. He should also familiarize himself with the layout of the race course and plan his transitions accordingly to minimize time spent moving between exercises.
Overall, by focusing on improving his overall fitness, running ability, strength, and transition time, Shawn can enhance his performance in future Hyrox races. Incorporating specific training strategies, such as interval training, strength exercises, and form corrections, tailored to address the areas of improvement identified in this report, will help him achieve his goals and improve his race performance.
| Similar Athletes | |||
|---|---|---|---|
| Gargard Edmond | 2022 Leipzig | 01:46:06 | |
| Megele Authari | 2022 Frankfurt | 01:45:50 | |
| Wong Kwok To Caleb | 2023 Hong Kong | 01:45:36 | |
| Ceccarelli Luca | 2023 Rimini | 01:46:01 | |
| Opitz Sebastian | 2019 Karlsruhe | 01:45:59 | |
| Becker Klaus | 2023 Hannover | 01:45:53 | |
| Åberg Daniel | 2023 Stockholm | 01:46:22 | |
| Ramos Jose Antonio | 2024 Madrid | 01:46:05 | |
| Hanrahan Paul | 2024 Dublin | 01:45:34 | |
| Chong Zhe Wei | 2024 Taipei | 01:46:14 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 New York Kerek Shawn | 01:34:46 | |
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Kerek Shawn
