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.
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 03:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:16 (From 39:49 to 36:33) | 83.8% |
| Sled Pull | 00:16 (From 04:04 to 03:48) | 6.8% |
| Sandbag Lunges | 00:09 (From 04:06 to 03:57) | 3.8% |
| Farmers Carry | 00:07 (From 01:49 to 01:42) | 3.0% |
| Wall Balls | 00:06 (From 04:58 to 04:52) | 2.6% |
| Ski Erg | 00:00 (From 03:59 to 03:59) | 0.0% |
| Sled Push | 00:00 (From 01:45 to 01:45) | 0.0% |
| BBJ | 00:00 (From 03:30 to 03:30) | 0.0% |
| Rowing | 00:00 (From 04:23 to 04:23) | 0.0% |
| Sproston Sam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:02 | 00:00 | 04:11 -01:09 | 00:00 +00:00 |
| Ski Erg | 03:59 | 03:02 | 04:16 -00:17 | 04:11 -01:09 |
| Running 2 | 04:37 | 07:01 | 04:27 +00:10 | 08:27 -01:26 |
| Sled Push | 01:45 | 11:38 | 02:34 -00:49 | 12:54 -01:16 |
| Running 3 | 05:52 | 13:23 | 04:49 +01:03 | 15:28 -02:05 |
| Sled Pull | 04:04 | 19:15 | 04:14 -00:10 | 20:17 -01:02 |
| Running 4 | 05:12 | 23:19 | 04:47 +00:25 | 24:31 -01:12 |
| Burpees Broad Jump | 03:30 | 28:31 | 04:23 -00:53 | 29:18 -00:47 |
| Running 5 | 05:12 | 32:01 | 04:54 +00:18 | 33:41 -01:40 |
| Rowing | 04:23 | 37:13 | 04:34 -00:11 | 38:35 -01:22 |
| Running 6 | 05:13 | 41:36 | 04:49 +00:24 | 43:09 -01:33 |
| Farmers Carry | 01:49 | 46:49 | 01:55 -00:06 | 47:58 -01:09 |
| Running 7 | 05:08 | 48:38 | 04:48 +00:20 | 49:53 -01:15 |
| Sandbag Lunges | 04:06 | 53:46 | 04:21 -00:15 | 54:41 -00:55 |
| Running 8 | 05:37 | 57:52 | 05:10 +00:27 | 59:02 -01:10 |
| Wall Balls | 04:58 | 01:03:29 | 05:26 -00:28 | 01:04:12 -00:43 |
| Roxzone | 06:52 | 01:15:10 | 05:32 +01:20 | 01:15:10 |
British athlete Sam Sproston's performance in the 2024 Manchester HYROX event demonstrated an impressive strength profile, particularly in the Sled Push and Burpees Broad Jump segments where he outperformed the average times significantly. His overall ranking placed him in the top 31% of all athletes and within the top 37% of his age group (25-29), indicating a strong level of competitiveness.
However, Sam's Total Running Time was slower than average, indicating a need for improvement in his running performance. His pacing in the initial segments (Running 1 to Running 4) suggests a tendency to start too fast, as indicated by his performance in Running 1 where he was significantly faster than average. While this fast start may have contributed to his success in the strength-based segments, it appears to have led to slower times in the later running segments, impacting his overall running performance.
Sam should consider a more measured start to the race to conserve energy for the later running segments. While maintaining a competitive edge in the strength-based segments is important, balancing this with a consistent running performance throughout the race will improve his overall time. Practicing pacing strategies during training can help him to better manage his energy expenditure during the race.
Given his strength in the exercise segments, Sam could also benefit from strategies that minimize time spent in the Roxzone. This could include practicing efficient transitions during training and strategically planning rest periods to ensure he is well-rested for the more challenging segments.
| Similar Athletes | |||
|---|---|---|---|
| Adams Joseph | 2022 London | 01:15:21 | |
| Gibbons Jason | 2024 Birmingham | 01:14:57 | |
| Cutillas Carrillo David | 2021 Madrid | 01:14:47 | |
| Ferris Aaron | 2024 Sports Direct HYROX London | 01:14:47 | |
| Guiho Nicolas | 2024 Paris | 01:15:12 | |
| Gorman Matt | 2024 Sydney | 01:15:26 | |
| Maibohm Nils | 2022 Hamburg | 01:15:40 | |
| Huth Friedrich | 2024 Berlin | 01:14:41 | |
| Braun Fabian | 2023 Hamburg | 01:14:42 | |
| Goldfinch Sam | 2024 London | 01:15:35 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Sproston Sam
