Dive into this athlete’s performance at 2023 Birmingham 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 05:20. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:22 (From 42:47 to 39:25) | 63.1% |
| Sled Push | 00:41 (From 03:09 to 02:28) | 12.8% |
| Wall Balls | 00:30 (From 06:00 to 05:30) | 9.4% |
| Farmers Carry | 00:21 (From 02:15 to 01:54) | 6.6% |
| Ski Erg | 00:13 (From 04:29 to 04:16) | 4.1% |
| Rowing | 00:13 (From 04:49 to 04:36) | 4.1% |
| Sled Pull | 00:00 (From 04:06 to 04:06) | 0.0% |
| BBJ | 00:00 (From 04:23 to 04:23) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:59 to 03:59) | 0.0% |
| Brookes Fred | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:43 | 00:00 | 04:25 -00:42 | 00:00 +00:00 |
| Ski Erg | 04:29 | 03:43 | 04:22 +00:07 | 04:25 -00:42 |
| Running 2 | 05:05 | 08:12 | 04:45 +00:20 | 08:47 -00:35 |
| Sled Push | 03:09 | 13:17 | 02:44 +00:25 | 13:32 -00:15 |
| Running 3 | 05:35 | 16:26 | 05:08 +00:27 | 16:16 +00:10 |
| Sled Pull | 04:06 | 22:01 | 04:37 -00:31 | 21:24 +00:37 |
| Running 4 | 05:34 | 26:07 | 05:07 +00:27 | 26:01 +00:06 |
| Burpees Broad Jump | 04:23 | 31:41 | 04:57 -00:34 | 31:08 +00:33 |
| Running 5 | 05:41 | 36:04 | 05:16 +00:25 | 36:05 -00:01 |
| Rowing | 04:49 | 41:45 | 04:42 +00:07 | 41:21 +00:24 |
| Running 6 | 05:33 | 46:34 | 05:09 +00:24 | 46:03 +00:31 |
| Farmers Carry | 02:15 | 52:07 | 02:04 +00:11 | 51:12 +00:55 |
| Running 7 | 05:40 | 54:22 | 05:07 +00:33 | 53:16 +01:06 |
| Sandbag Lunges | 03:59 | 01:00:02 | 04:46 -00:47 | 58:23 +01:39 |
| Running 8 | 06:00 | 01:04:01 | 05:37 +00:23 | 01:03:09 +00:52 |
| Wall Balls | 06:00 | 01:10:01 | 06:01 -00:01 | 01:08:46 +01:15 |
| Roxzone | 05:10 | 01:21:03 | 06:16 -01:06 | 01:21:03 |
Fred's best running lap was 00:03:43, which was 00:33 faster than the average. However, his performance in other running segments, such as Running 2, Running 3, Running 4, Running 5, Running 6, and Running 7, was slower than the average by varying amounts. His total running time, which is the most important metric for overall running performance, was slower than average.
To improve in these segments, Fred should focus on two main areas: his overall fitness level and his transition time. By improving his overall fitness, Fred will be able to sustain a faster pace throughout the race, including the running segments. This can be achieved through a combination of cardiovascular training, strength training, and interval training.
Specific training strategies and techniques for Fred to improve his overall fitness include:
1. Cardiovascular Training: Incorporate regular running sessions into his training routine to improve his endurance and speed. Interval training, such as high-intensity interval training (HIIT) or fartlek training, can be particularly effective for improving running performance.
2. Strength Training: Emphasize full-body strength training exercises to improve overall muscular strength and power. This can include exercises such as squats, lunges, deadlifts, push-ups, pull-ups, and core exercises. Incorporating functional training exercises, such as kettlebell swings and battle ropes, can also be beneficial for improving overall fitness.
3. Transition Time: Practice efficient transitions between exercises to minimize time spent in the Roxzone. This can be achieved through regular practice and familiarization with the specific movements and equipment used in the race. Focus on smooth and quick transitions, minimizing any wasted time.
In addition to improving overall fitness and transition time, Fred should also consider specific training strategies for the segments where he lost the most time:
1. Running Segments (Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, Running 8): To improve running performance, Fred should incorporate interval training sessions focused on increasing speed and endurance. This can include tempo runs, hill repeats, and interval workouts such as 400-meter repeats or ladder workouts.
2. Rowing: To improve rowing performance, Fred should focus on building strength and power in his upper body and core. This can be achieved through exercises such as rowing machine intervals, seated rows, bent-over rows, and planks.
Overall, Fred Brookes has shown strong potential in the Hyrox race, but there is room for improvement in specific segments and overall performance. By focusing on improving his overall fitness, transition time, and implementing effective race strategies, Fred can elevate his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Van Der Made Ralph | 2023 Malmö | 01:20:39 | |
| Schubert Jakub | 2023 Stockholm | 01:20:34 | |
| Lau Thomas | 2022 Hamburg | 01:20:58 | |
| Maciejewski Adam | 2024 Katowice | 01:21:15 | |
| Wuebker Tony | 2022 Chicago | 01:21:10 | |
| Fell Rob | 2024 Glasgow | 01:21:00 | |
| Ruparel Damien | 2024 New York | 01:20:36 | |
| Arensman Dave | 2024 Maastricht | 01:21:16 | |
| Guisado Sánchez Alvaro | 2024 Malaga | 01:21:05 | |
| Tuzzi Matteo | 2023 Rimini | 01:21:33 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Brookes Fred
