Dive into this athlete’s performance at 2024 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 03:55. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 01:21 (From 07:01 to 05:40) | 34.5% |
| Sandbag Lunges | 01:15 (From 06:37 to 05:22) | 31.9% |
| Wall Balls | 00:35 (From 07:24 to 06:49) | 14.9% |
| Sled Pull | 00:33 (From 05:42 to 05:09) | 14.0% |
| Run Total | 00:11 (From 44:39 to 44:28) | 4.7% |
| Ski Erg | 00:00 (From 04:21 to 04:21) | 0.0% |
| Sled Push | 00:00 (From 02:26 to 02:26) | 0.0% |
| Rowing | 00:00 (From 04:54 to 04:54) | 0.0% |
| Farmers Carry | 00:00 (From 02:07 to 02:07) | 0.0% |
| King Garry | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:14 | 00:00 | 04:50 +00:24 | 00:00 +00:00 |
| Ski Erg | 04:21 | 05:14 | 04:33 -00:12 | 04:50 +00:24 |
| Running 2 | 04:49 | 09:35 | 05:18 -00:29 | 09:23 +00:12 |
| Sled Push | 02:26 | 14:24 | 03:08 -00:42 | 14:41 -00:17 |
| Running 3 | 05:07 | 16:50 | 05:46 -00:39 | 17:49 -00:59 |
| Sled Pull | 05:42 | 21:57 | 05:23 +00:19 | 23:35 -01:38 |
| Running 4 | 05:26 | 27:39 | 05:45 -00:19 | 28:58 -01:19 |
| Burpees Broad Jump | 07:01 | 33:05 | 06:00 +01:01 | 34:43 -01:38 |
| Running 5 | 05:56 | 40:06 | 05:57 -00:01 | 40:43 -00:37 |
| Rowing | 04:54 | 46:02 | 04:58 -00:04 | 46:40 -00:38 |
| Running 6 | 05:46 | 50:56 | 05:48 -00:02 | 51:38 -00:42 |
| Farmers Carry | 02:07 | 56:42 | 02:21 -00:14 | 57:26 -00:44 |
| Running 7 | 05:50 | 58:49 | 05:46 +00:04 | 59:47 -00:58 |
| Sandbag Lunges | 06:37 | 01:04:39 | 05:36 +01:01 | 01:05:33 -00:54 |
| Running 8 | 06:36 | 01:11:16 | 06:33 +00:03 | 01:11:09 +00:07 |
| Wall Balls | 07:24 | 01:17:52 | 07:14 +00:10 | 01:17:42 +00:10 |
| Roxzone | 07:38 | 01:32:44 | 07:48 -00:10 | 01:32:44 |
Hey Garry! First off, congrats on tackling the 2024 Birmingham Hyrox race! Finishing with an overall time of 01:32:44 puts you in the top 45% of a whopping 4107 athletes and the top 36% in your age group. That’s no small feat! 💪
Your total running time of 00:44:39 shows you're more of a runner, which is fantastic because it gives you a solid base to build on. You were 01:16 faster than average in the running department, but let’s talk about pacing. Your first running segment was 00:05:14, which was a bit on the slower side—25 seconds slower than average. It’s like you were warming up for a marathon instead of a Hyrox race! A more aggressive start could have set a better tone for the rest of your performance. Overall, you’ve got a hybrid profile, but there’s work to do on the strength side to balance out that running prowess.
This segment was your biggest time sink. Burpees can feel like they’re stealing your soul, but they’re also a great way to build explosive power. Focus on technique: ensure your jumps are as explosive as possible while maintaining a controlled landing. A good drill is to perform “burpee broad jumps” where you jump as far forward as you can after each burpee. Aim for 3 sets of 5 reps, with a focus on speed.
It looks like the sandbag lunges were a bit of a drag for you. To improve your efficiency, work on your lunging form to ensure you’re maximizing your power. Try doing walking lunges with a lighter weight to perfect your form before adding more resistance. Incorporate this into your routine: 4 sets of 10 lunges per leg, focusing on explosive power from the back leg.
Wall balls are all about rhythm and coordination. To boost your speed, practice “quick-release” wall balls where you focus on catching the ball high and immediately getting into the next squat. You might also want to incorporate some core strengthening exercises like medicine ball slams to improve your power and control. Aim for 3 sets of 15 reps, focusing on speed and form.
Sled pulls can feel like a workout in themselves! To improve here, focus on short bursts of power. Incorporate interval training with sled pulls where you go all out for 20-30 seconds, then rest for 1 minute. Repeat for 6 rounds. This will help you develop strength and improve your efficiency during the race.
Transition time is key! A slower Roxzone often means a little too much rest or perhaps some hesitation between exercises. To improve this, practice your transitions during training. Set up a mini Hyrox circuit and time your transitions. Aim to reduce your transition time by 15-30 seconds each session. Remember, every second counts!
Garry, you’ve got an incredible foundation to build on! Remember, every race is a learning experience, and with focused training on your weak spots, you’ll be smashing your goals in no time. As the great Vince Lombardi said, “Perfection is not attainable, but if we chase perfection, we can catch excellence.” Keep pushing yourself, and don’t forget to have a bit of fun along the way! 💥
Now, go crush those workouts and show those segments who’s boss. You've got this! - The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Macquet Fred | 2024 Marseille | 01:32:29 | |
| Zwilling Kai | 2018 Stuttgart | 01:32:28 | |
| M Lluka | 2024 Singapore | 01:32:58 | |
| Blumenschein Andreas | 2022 London | 01:33:02 | |
| Frijters Martijn | 2024 Rotterdam | 01:32:50 | |
| Ilmedo William | 2024 Singapore National Stadium | 01:33:14 | |
| Marcus Kevin | 2024 Rotterdam | 01:32:42 | |
| Stolk Nicky | 2024 Amsterdam | 01:32:15 | |
| Krapf Marco | 2023 Hannover | 01:32:22 | |
| Vara Royuela Victor | 2022 Madrid | 01:33:03 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Manchester King Garry | 01:28:00 | |
| 2024 Manchester King Garry | 01:31:31 | |
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
King Garry
