Dive into this athlete’s performance at 2024 Melbourne 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 814 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 12:31. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 08:12 (From 15:34 to 07:22) | 65.5% |
| Farmers Carry | 01:45 (From 04:32 to 02:47) | 14.0% |
| Wall Balls | 01:32 (From 10:28 to 08:56) | 12.3% |
| Sandbag Lunges | 00:53 (From 07:40 to 06:47) | 7.1% |
| Sled Push | 00:09 (From 03:56 to 03:47) | 1.2% |
| Ski Erg | 00:00 (From 04:27 to 04:27) | 0.0% |
| Sled Pull | 00:00 (From 05:32 to 05:32) | 0.0% |
| Rowing | 00:00 (From 05:10 to 05:10) | 0.0% |
| Run Total | 00:00 (From 43:16 to 43:16) | 0.0% |
| Izod Graham | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 02:57 | 00:00 | 05:26 -02:29 | 00:00 +00:00 |
| Ski Erg | 04:27 | 02:57 | 04:47 -00:20 | 05:26 -02:29 |
| Running 2 | 05:11 | 07:24 | 05:59 -00:48 | 10:13 -02:49 |
| Sled Push | 03:56 | 12:35 | 03:43 +00:13 | 16:12 -03:37 |
| Running 3 | 05:28 | 16:31 | 06:39 -01:11 | 19:55 -03:24 |
| Sled Pull | 05:32 | 21:59 | 06:31 -00:59 | 26:34 -04:35 |
| Running 4 | 05:32 | 27:31 | 06:40 -01:08 | 33:05 -05:34 |
| Burpees Broad Jump | 15:34 | 33:03 | 07:27 +08:07 | 39:45 -06:42 |
| Running 5 | 05:49 | 48:37 | 06:59 -01:10 | 47:12 +01:25 |
| Rowing | 05:10 | 54:26 | 05:19 -00:09 | 54:11 +00:15 |
| Running 6 | 05:52 | 59:36 | 06:42 -00:50 | 59:30 +00:06 |
| Farmers Carry | 04:32 | 01:05:28 | 02:48 +01:44 | 01:06:12 -00:44 |
| Running 7 | 05:38 | 01:10:00 | 06:47 -01:09 | 01:09:00 +01:00 |
| Sandbag Lunges | 07:40 | 01:15:38 | 06:58 +00:42 | 01:15:47 -00:09 |
| Running 8 | 06:54 | 01:23:18 | 08:17 -01:23 | 01:22:45 +00:33 |
| Wall Balls | 10:28 | 01:30:12 | 09:07 +01:21 | 01:31:02 -00:50 |
| Roxzone | 09:38 | 01:50:09 | 10:00 -00:22 | 01:50:09 |
Graham, you crushed the 2024 Melbourne Hyrox event with an overall time of 01:50:09, landing in the top 56% of all athletes and top 50% in your age group! That’s no small feat, especially considering the competitive field of 2450 athletes. Your total running time of 00:43:16 was 10:18 faster than average, showcasing your strong running capabilities. In fact, your best running lap at 00:05:11 indicates that you have a runner's profile, which is a huge advantage in this competition. However, let's not ignore the elephant in the room: your pacing strategy. You started off with a blazing first run at 00:02:57, which was 2:28 faster than average. You set the pace well, but it might have left you a bit fatigued for the later segments, particularly the Burpees Broad Jump and Farmers Carry, where you lost significant time. Overall, your performance shows that while you excel at running, there’s room to enhance your strength and hybrid capabilities to maximize your potential in Hyrox.
Now, let’s dive into the segments that need some TLC:
Burpees Broad Jump: This segment was a clear bottleneck. To improve, focus on explosive power and endurance. Incorporate drills such as burpee box jumps and plyometric push-ups to build explosive strength. Aim for 3-4 sets of 10-15 reps, focusing on speed and form. Remember, the faster you do it, the quicker you can go back to running—like a cheetah on a treadmill! 🐆 Farmers Carry: This is a key strength area that you can enhance. Practicing with heavier weights will boost your grip strength and core stability. Try weighted carries for 30-60 seconds at a challenging weight, resting only as long as it takes to recover. This will help your endurance and speed in the segment. Think of it as carrying your grocery bags after a big shopping spree—minus the struggling part! 🛒 Wall Balls: For wall balls, it's all about rhythm and endurance. Incorporate a high-rep wall ball workout into your routine, aiming for sets of 20-30 reps at a weight that challenges you but doesn’t break your form. You can also practice double-unders to build the coordination and stamina that will help you in this segment. Remember, it's a wall ball, not a wall flop! Sandbag Lunges: These can be performance killers if not executed well. Focus on lunging mechanics; practice weighted lunges with the sandbag, ensuring your knee doesn’t go past your toes. Incorporate dynamic stretches for your hips and legs to improve flexibility and strength. Aim for sets of 10-12 lunges per leg, increasing the weight gradually. Every lunge is a step closer to that finish line!
When it comes to race day, pacing is everything. You’ve shown you can start fast, but it’s crucial to maintain a manageable pace throughout. Here are some strategies:
Graham, you’ve already shown incredible potential with your running prowess. By honing in on your strength segments, specifically the Burpees Broad Jump, Farmers Carry, Wall Balls, and Sandbag Lunges, you can elevate your overall performance and push your limits further. Remember, "It’s not about being better than someone else; it’s about being better than you were yesterday."—Wayne Dyer. Keep grinding, stay focused, and let’s turn those weaknesses into strengths! You've got this! 💪💥 The Rox-Coach is here to support you every step of the way! 🏆
| Similar Athletes | |||
|---|---|---|---|
| Cadet Vincent | 2024 Bordeaux | 01:49:51 | |
| Burke Robert | 2021 New York | 01:50:01 | |
| Rahman Helmi | 2024 Hong Kong | 01:50:05 | |
| Joshi Hiten | 2024 London | 01:50:03 | |
| Butt Shan | 2024 Dubai | 01:50:12 | |
| Van Den Berg Kevin | 2024 Amsterdam | 01:50:17 | |
| Lansangan Pj | 2024 Dallas | 01:49:44 | |
| 吕 张韬 | 2024 Beijing | 01:50:21 | |
| Cato Leigh | 2024 Melbourne | 01:49:57 | |
| Goldmann Patrick | 2022 Berlin | 01:50:37 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sydney Izod Graham | 01:39:39 | |
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
Izod Graham
