Dive into this athlete’s performance at 2023 Paris 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 03:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:59 (From 06:36 to 04:37) | 52.7% |
| Run Total | 00:49 (From 42:17 to 41:28) | 21.7% |
| Ski Erg | 00:16 (From 04:38 to 04:22) | 7.1% |
| Wall Balls | 00:15 (From 06:16 to 06:01) | 6.6% |
| Sandbag Lunges | 00:11 (From 04:59 to 04:48) | 4.9% |
| Farmers Carry | 00:09 (From 02:11 to 02:02) | 4.0% |
| Sled Push | 00:07 (From 02:48 to 02:41) | 3.1% |
| BBJ | 00:00 (From 04:01 to 04:01) | 0.0% |
| Rowing | 00:00 (From 04:39 to 04:39) | 0.0% |
| Refnou Ludovic | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:51 | 00:00 | 04:36 -00:45 | 00:00 +00:00 |
| Ski Erg | 04:38 | 03:51 | 04:26 +00:12 | 04:36 -00:45 |
| Running 2 | 04:48 | 08:29 | 04:56 -00:08 | 09:02 -00:33 |
| Sled Push | 02:48 | 13:17 | 02:53 -00:05 | 13:58 -00:41 |
| Running 3 | 05:21 | 16:05 | 05:22 -00:01 | 16:51 -00:46 |
| Sled Pull | 06:36 | 21:26 | 04:55 +01:41 | 22:13 -00:47 |
| Running 4 | 06:05 | 28:02 | 05:20 +00:45 | 27:08 +00:54 |
| Burpees Broad Jump | 04:01 | 34:07 | 05:18 -01:17 | 32:28 +01:39 |
| Running 5 | 05:25 | 38:08 | 05:30 -00:05 | 37:46 +00:22 |
| Rowing | 04:39 | 43:33 | 04:49 -00:10 | 43:16 +00:17 |
| Running 6 | 05:06 | 48:12 | 05:22 -00:16 | 48:05 +00:07 |
| Farmers Carry | 02:11 | 53:18 | 02:11 +00:00 | 53:27 -00:09 |
| Running 7 | 05:23 | 55:29 | 05:21 +00:02 | 55:38 -00:09 |
| Sandbag Lunges | 04:59 | 01:00:52 | 05:06 -00:07 | 01:00:59 -00:07 |
| Running 8 | 06:18 | 01:05:51 | 05:58 +00:20 | 01:06:05 -00:14 |
| Wall Balls | 06:16 | 01:12:09 | 06:30 -00:14 | 01:12:03 +00:06 |
| Roxzone | 07:00 | 01:25:25 | 06:52 +00:08 | 01:25:25 |
To improve performance in the Sled Pull, Ludovic should focus on building strength and endurance in his upper body and core. Exercises such as pull-ups, rows, and planks can help improve his pulling power and stability. Additionally, practicing proper technique and form during the Sled Pull will be crucial in maximizing efficiency and minimizing time lost.
In Running 4, Ludovic lost 43 seconds compared to the average athlete. To improve his running performance, he should focus on increasing his speed and endurance through interval training and tempo runs. Incorporating hill sprints and fartlek training can also help improve his overall running ability.
The Roxzone segment was slower than average, indicating that Ludovic took more time to transition between exercises. To improve this segment, he should work on improving his overall fitness and conditioning, as well as practicing quick and efficient transitions during training sessions. Incorporating circuit training and interval workouts can help improve his overall fitness and transition time.
The Ski Erg segment was 13 seconds slower than average. To improve performance in this segment, Ludovic should focus on building strength and endurance in his upper body and core. Exercises such as rowing, kettlebell swings, and planks can help improve his pulling power and stability on the Ski Erg.
Running 8 was 12 seconds slower than average. To improve his running performance in this segment, Ludovic should continue to focus on increasing his speed and endurance through interval training and tempo runs. Incorporating hill sprints and fartlek training can also help improve his overall running ability.
Ludovic's running profile indicates that he has a strength in running, so he should aim to maximize his performance in the running segments. This can be achieved by focusing on maintaining a steady pace and using efficient running techniques such as proper form and breathing techniques.
In addition, Ludovic should pay attention to his transitions in the roxzone and aim to minimize the time spent in this segment. Practicing quick and efficient transitions during training sessions will help improve overall performance in this area.
Overall, Ludovic had a strong performance in the HYROX race in Paris, with a focus on improving his performance in the Sled Pull, Running 4, Roxzone, Ski Erg, and Running 8 segments. By implementing specific training strategies and techniques, Ludovic can continue to improve his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Westwood Chris | 2024 Glasgow | 01:25:30 | |
| Martínez Gómez Cristian | 2022 Valencia | 01:25:22 | |
| Franke Alistair | 2023 London | 01:25:16 | |
| Prodhomme Rodolphe | 2024 Paris | 01:25:42 | |
| Naudy Nicolas | 2024 Marseille | 01:25:47 | |
| Yohann Vincent Yohann | 2023 Paris | 01:25:37 | |
| Cutforth Colin | 2023 Melbourne | 01:25:22 | |
| Bernard BenoîtJoseph | 2024 Bordeaux | 01:25:14 | |
| De Jong Frank | 2022 Amsterdam | 01:25:21 | |
| Pickford Sean | 2024 Birmingham | 01:25:39 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Paris Refnou Ludovic | 01:14:09 | |
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Refnou Ludovic
