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 376 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 11:06. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 08:47 (From 01:04:35 to 55:48) | 79.1% |
| BBJ | 01:58 (From 10:41 to 08:43) | 17.7% |
| Sandbag Lunges | 00:21 (From 06:48 to 06:27) | 3.2% |
| Ski Erg | 00:00 (From 05:15 to 05:15) | 0.0% |
| Sled Push | 00:00 (From 02:39 to 02:39) | 0.0% |
| Sled Pull | 00:00 (From 05:35 to 05:35) | 0.0% |
| Rowing | 00:00 (From 05:43 to 05:43) | 0.0% |
| Farmers Carry | 00:00 (From 02:10 to 02:10) | 0.0% |
| Wall Balls | 00:00 (From 05:23 to 05:23) | 0.0% |
| Mcmillan Penny | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:24 | 00:00 | 06:07 +00:17 | 00:00 +00:00 |
| Ski Erg | 05:15 | 06:24 | 05:32 -00:17 | 06:07 +00:17 |
| Running 2 | 07:18 | 11:39 | 06:43 +00:35 | 11:39 +00:00 |
| Sled Push | 02:39 | 18:57 | 03:33 -00:54 | 18:22 +00:35 |
| Running 3 | 07:32 | 21:36 | 07:08 +00:24 | 21:55 -00:19 |
| Sled Pull | 05:35 | 29:08 | 07:43 -02:08 | 29:03 +00:05 |
| Running 4 | 08:07 | 34:43 | 07:11 +00:56 | 36:46 -02:03 |
| Burpees Broad Jump | 10:41 | 42:50 | 09:00 +01:41 | 43:57 -01:07 |
| Running 5 | 08:45 | 53:31 | 07:30 +01:15 | 52:57 +00:34 |
| Rowing | 05:43 | 01:02:16 | 05:59 -00:16 | 01:00:27 +01:49 |
| Running 6 | 08:21 | 01:07:59 | 07:18 +01:03 | 01:06:26 +01:33 |
| Farmers Carry | 02:10 | 01:16:20 | 02:48 -00:38 | 01:13:44 +02:36 |
| Running 7 | 07:53 | 01:18:30 | 07:17 +00:36 | 01:16:32 +01:58 |
| Sandbag Lunges | 06:48 | 01:26:23 | 06:41 +00:07 | 01:23:49 +02:34 |
| Running 8 | 10:18 | 01:33:11 | 08:20 +01:58 | 01:30:30 +02:41 |
| Wall Balls | 05:23 | 01:43:29 | 07:20 -01:57 | 01:38:50 +04:39 |
| Roxzone | 07:16 | 01:56:01 | 09:51 -02:35 | 01:56:01 |
For the Run Total, Burpees Broad Jump, Running 8, Running 5, Running 6, and Running 4 segments, Penny should incorporate more running-specific training. This could include interval training, hill sprints, and tempo runs to improve her overall running speed and endurance. Additionally, strength training exercises such as squats, lunges, and plyometric exercises can help improve her power and explosiveness during these running segments.
In the Best Lap, Running 1, Running 2, Running 7, and Running 3 segments, Penny should focus on improving her transition time between exercises. This can be achieved through practicing quick and efficient transitions during her training sessions. She should also work on her pacing during these segments to maintain a consistent speed without exhausting herself too early.
In conclusion, Penny Mcmillan performed well in the HYROX race, but there are areas where she can improve to enhance her performance. By focusing on specific training strategies and techniques, such as interval training, efficient transitions, and mental preparation, Penny can work towards achieving better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Mccormack Caron | 2024 Dallas | 01:55:54 | |
| Dunphy Laura | 2024 Glasgow | 01:55:42 | |
| Pestana Alisha | 2024 Dallas | 01:56:24 | |
| Wiśniewska Anna | 2024 Gdansk | 01:55:55 | |
| Senff Clare | 2023 Glasgow | 01:56:16 | |
| Jones-Kelly Caitlin | 2024 Birmingham | 01:55:46 | |
| Dunmore Lauren | 2024 Paris | 01:55:36 | |
| Christof Anja | 2019 Wien | 01:56:17 | |
| Maslova Polina | 2023 Hong Kong | 01:55:39 | |
| Davies Corrina | 2023 London | 01:55:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester Mcmillan Penny | 01:57:48 | |
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Mcmillan Penny
