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 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 03:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 01:11 (From 07:29 to 06:18) | 33.3% |
| Run Total | 01:09 (From 48:14 to 47:05) | 32.4% |
| Sandbag Lunges | 00:32 (From 05:27 to 04:55) | 15.0% |
| Rowing | 00:23 (From 05:48 to 05:25) | 10.8% |
| Farmers Carry | 00:13 (From 02:27 to 02:14) | 6.1% |
| Wall Balls | 00:03 (From 05:02 to 04:59) | 1.4% |
| Ski Erg | 00:02 (From 05:11 to 05:09) | 0.9% |
| Sled Push | 00:00 (From 02:44 to 02:44) | 0.0% |
| Sled Pull | 00:00 (From 04:59 to 04:59) | 0.0% |
| Cowley Lucy | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:56 | 00:00 | 05:19 +00:37 | 00:00 +00:00 |
| Ski Erg | 05:11 | 05:56 | 05:12 -00:01 | 05:19 +00:37 |
| Running 2 | 05:57 | 11:07 | 05:44 +00:13 | 10:31 +00:36 |
| Sled Push | 02:44 | 17:04 | 02:50 -00:06 | 16:15 +00:49 |
| Running 3 | 05:58 | 19:48 | 06:02 -00:04 | 19:05 +00:43 |
| Sled Pull | 04:59 | 25:46 | 06:03 -01:04 | 25:07 +00:39 |
| Running 4 | 06:06 | 30:45 | 06:03 +00:03 | 31:10 -00:25 |
| Burpees Broad Jump | 07:29 | 36:51 | 06:38 +00:51 | 37:13 -00:22 |
| Running 5 | 06:05 | 44:20 | 06:13 -00:08 | 43:51 +00:29 |
| Rowing | 05:48 | 50:25 | 05:28 +00:20 | 50:04 +00:21 |
| Running 6 | 05:57 | 56:13 | 06:05 -00:08 | 55:32 +00:41 |
| Farmers Carry | 02:27 | 01:02:10 | 02:22 +00:05 | 01:01:37 +00:33 |
| Running 7 | 05:50 | 01:04:37 | 06:05 -00:15 | 01:03:59 +00:38 |
| Sandbag Lunges | 05:27 | 01:10:27 | 05:06 +00:21 | 01:10:04 +00:23 |
| Running 8 | 06:29 | 01:15:54 | 06:35 -00:06 | 01:15:10 +00:44 |
| Wall Balls | 05:02 | 01:22:23 | 05:24 -00:22 | 01:21:45 +00:38 |
| Roxzone | 07:21 | 01:34:37 | 07:28 -00:07 | 01:34:37 |
Lucy's total running time of 00:48:14 was 01:23 slower than the average. This indicates that she may need to work on her overall fitness and transition time to improve her performance in the roxzone. Additionally, her best running lap time of 00:05:50 suggests that she has the potential to be a strong runner.
To improve her performance in the Run Total segment, Lucy should focus on improving her overall fitness and her transition time. High-intensity interval training (HIIT) workouts, such as sprints and shuttle runs, can help improve her running speed and endurance. Additionally, practicing quick and efficient transitions between exercises can help reduce the time spent in the roxzone.
For the Burpees Broad Jump segment, Lucy should work on her agility and explosive power. Incorporating exercises such as box jumps, plyometric push-ups, and squat jumps into her training routine can help improve her performance in this segment. Additionally, focusing on proper form and technique during the burpees can help optimize her efficiency.
To improve her performance in the Best Lap, Running 1, Running 2, and Sandbag Lunges segments, Lucy should prioritize her running training. Incorporating longer distance runs, interval training, and hill sprints into her routine can help improve her running speed and endurance. Additionally, working on her running form, such as maintaining a tall posture and engaging her core, can help maximize her efficiency and reduce the time lost in these segments.
For the Rowing segment, Lucy should focus on improving her technique and power output. Incorporating rowing intervals and drills, such as the catch and finish drills, into her training routine can help improve her rowing performance. Additionally, working on her core and upper body strength can help generate more power during the rowing motion.
Lucy should also consider implementing a strategy of breaking down each segment into smaller goals. For example, setting a target time for each running segment and aiming to maintain that pace can help her stay focused and motivated throughout the race.
Overall, by incorporating specific training strategies and techniques, Lucy can improve her performance in the identified areas of weakness. With a focus on improving her overall fitness, running speed, and efficiency in the roxzone, she can continue to progress and achieve even better results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Abdul Ghafar Nabilah | 2024 Singapore National Stadium | 01:35:07 | |
| Van Lochem Ellen | 2024 Amsterdam | 01:34:28 | |
| Asaro Amanda | 2024 Toronto | 01:34:36 | |
| Lay Alexandra | 2024 Melbourne | 01:34:30 | |
| Power Linda | 2024 Amsterdam | 01:35:07 | |
| Crume Heidi | 2022 Chicago | 01:34:53 | |
| Hanslow April | 2022 London | 01:34:20 | |
| Doherty Laura | 2024 Stuttgart | 01:34:09 | |
| D'Souza Alexis | 2024 Dallas | 01:34:35 | |
| Kemerer Krystal | 2024 Melbourne | 01:34:48 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Cowley Lucy | 01:34:59 | |
| 2024 Sports Direct HYROX London Cowley Lucy | 01:27:55 | |
| 2024 Manchester Cowley Lucy, Woodhead Tamsin | 01:13:31 | |
| 2024 London Cowley Lucy, Andrew Bonnie | 01:20:32 | |
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Cowley Lucy
