Dive into this athlete’s performance at 2023 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 05:03. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:24 (From 39:25 to 37:01) | 47.5% |
| Sled Push | 00:51 (From 03:05 to 02:14) | 16.8% |
| Sandbag Lunges | 00:40 (From 04:42 to 04:02) | 13.2% |
| Wall Balls | 00:35 (From 05:33 to 04:58) | 11.6% |
| BBJ | 00:11 (From 04:10 to 03:59) | 3.6% |
| Farmers Carry | 00:11 (From 01:55 to 01:44) | 3.6% |
| Ski Erg | 00:09 (From 04:19 to 04:10) | 3.0% |
| Rowing | 00:02 (From 04:30 to 04:28) | 0.7% |
| Sled Pull | 00:00 (From 03:49 to 03:49) | 0.0% |
| Williamson Ricky | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:54 | 00:00 | 04:15 -00:21 | 00:00 +00:00 |
| Ski Erg | 04:19 | 03:54 | 04:17 +00:02 | 04:15 -00:21 |
| Running 2 | 05:00 | 08:13 | 04:31 +00:29 | 08:32 -00:19 |
| Sled Push | 03:05 | 13:13 | 02:36 +00:29 | 13:03 +00:10 |
| Running 3 | 04:58 | 16:18 | 04:52 +00:06 | 15:39 +00:39 |
| Sled Pull | 03:49 | 21:16 | 04:18 -00:29 | 20:31 +00:45 |
| Running 4 | 04:59 | 25:05 | 04:50 +00:09 | 24:49 +00:16 |
| Burpees Broad Jump | 04:10 | 30:04 | 04:28 -00:18 | 29:39 +00:25 |
| Running 5 | 05:06 | 34:14 | 04:57 +00:09 | 34:07 +00:07 |
| Rowing | 04:30 | 39:20 | 04:35 -00:05 | 39:04 +00:16 |
| Running 6 | 05:05 | 43:50 | 04:52 +00:13 | 43:39 +00:11 |
| Farmers Carry | 01:55 | 48:55 | 01:56 -00:01 | 48:31 +00:24 |
| Running 7 | 05:02 | 50:50 | 04:50 +00:12 | 50:27 +00:23 |
| Sandbag Lunges | 04:42 | 55:52 | 04:25 +00:17 | 55:17 +00:35 |
| Running 8 | 05:24 | 01:00:34 | 05:13 +00:11 | 59:42 +00:52 |
| Wall Balls | 05:33 | 01:05:58 | 05:32 +00:01 | 01:04:55 +01:03 |
| Roxzone | 04:43 | 01:16:05 | 05:38 -00:55 | 01:16:05 |
Based on the splits analysis, Ricky performed exceptionally well in the Running 1 segment, completing it in 00:03:54, which was 00:11 faster than the average time. This indicates that he has a strong running foundation and can maintain a good pace. Additionally, his time in the Sled Pull segment was 00:45 faster than average, demonstrating his strength and ability to excel in strength-based exercises.
- Transitions: Ricky should aim to minimize transition time between exercises. Practicing quick and efficient transitions during training will ensure minimal time is wasted during the race. Additionally, mentally rehearsing the order and flow of exercises can help Ricky transition smoothly during the race.
- Mental Preparation: HYROX races require both physical and mental strength. Ricky should develop mental strategies to stay focused and motivated during the race, especially during challenging segments. Visualization techniques, positive self-talk, and setting small goals throughout the race can help Ricky maintain a strong mental state.
In conclusion, Ricky Williamson displayed a strong performance in the 2023 Birmingham HYROX race, with notable strengths in running and strength-based exercises. To further enhance his performance, Ricky should focus on improving his overall fitness, transitioning efficiently between exercises, and targeting specific areas of improvement identified in the splits analysis. By implementing the suggested training strategies and race strategies, Ricky can continue to excel in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Halliday Jordan | 2024 Birmingham | 01:15:54 | |
| Umbers Tyler | 2024 Melbourne | 01:15:38 | |
| Malee Sean | 2024 Manchester | 01:15:44 | |
| Mcelroy Andrew | 2024 New York | 01:16:07 | |
| Doerr Erich | 2024 Marseille | 01:16:25 | |
| Couprie Alexis | 2024 Nice | 01:15:55 | |
| Böttcher Dirk | 2019 Hamburg | 01:15:43 | |
| Hardouin Romain | 2024 Marseille | 01:15:52 | |
| Müller Frank | 2024 Köln | 01:15:46 | |
| Mc Ginley Christian | 2024 Dublin | 01:16:21 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Birmingham Williamson Ricky | 01:18:58 | |
| 2024 Glasgow Williamson Ricky, Deller Jo | 01:17:13 | |
| 2024 Stockholm Williamson Ricky, Pepper Hayley | 01:11:39 | |
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
Williamson Ricky
