Dive into this athlete’s performance at 2024 Milan 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.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
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!
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
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.
Spread of Splits Time
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.
Percentile based on all the athletes who competed in Hyrox Men
Improvement Plan
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
05:14.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Christopher Lilly performed commendably at the 2024 Milan Hyrox race, ranking 177th overall and 55th in his age group, placing him in the top 12% and 15% respectively. His total time was 01:14:45, showcasing a strong running capability with a total running time of 00:37:38, which is 00:33 faster than the average. This indicates that Christopher has a runner's profile and could benefit from focusing more on strength training to balance his performance. His pacing strategy appears consistent, as his running times improved throughout the race, starting slightly slower in Running 1 but gaining speed by Running 8.
Segments to Improve
Sandbag Lunges (00:05:29, 98th Percentile Rank):
This segment was significantly slower than average. To improve:
Strength Training: Incorporate weighted lunges, step-ups, and Bulgarian split squats to build leg and core strength.
Technique: Ensure proper lunge form, maintaining an upright torso and engaging the core. Practice with lighter weights to perfect form before increasing weight.
Endurance Drills: Perform high-repetition lunge sets to enhance muscular endurance under fatigue.
Improvement needed in explosive power and efficiency:
Plyometric Drills: Incorporate box jumps and squat jumps to increase explosive power.
Interval Training: Short, high-intensity burpee sessions to improve speed and endurance.
Technique Focus: Work on smooth transitions between the burpee and jump phases.
Roxzone (00:05:48, 69th Percentile Rank):
Transitions need to be quicker:
Transition Drills: Practice moving between activities quickly, simulating race conditions to reduce downtime.
Overall Fitness: Implement circuit training to enhance cardiovascular fitness and transition efficiency.
Sled Pull (00:04:42, 80th Percentile Rank):
Focus on improving pulling strength:
Upper Body Strength: Incorporate seated rows, lat pull-downs, and rope pulls to build pulling power.
Grip Strength: Practice farmer's walks and dead hangs to enhance grip endurance.
Race Strategies
Pacing Strategy: Maintain a balanced approach by starting at a sustainable pace and gradually increasing speed, as seen in the positive trend in running splits.
Transition Efficiency: Focus on minimizing transition time in the Roxzone by practicing quick equipment setup and removal techniques.
Compromised Running: Train running immediately after strength exercises to simulate race conditions, ensuring a smooth transition back to running pace.