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 06:20. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:20 (From 55:44 to 49:24) | 100.0% |
| Ski Erg | 00:00 (From 04:16 to 04:16) | 0.0% |
| Sled Push | 00:00 (From 02:39 to 02:39) | 0.0% |
| Sled Pull | 00:00 (From 05:23 to 05:23) | 0.0% |
| BBJ | 00:00 (From 05:31 to 05:31) | 0.0% |
| Rowing | 00:00 (From 05:11 to 05:11) | 0.0% |
| Farmers Carry | 00:00 (From 01:53 to 01:53) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:30 to 04:30) | 0.0% |
| Wall Balls | 00:00 (From 05:46 to 05:46) | 0.0% |
| Lant Simon | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:14 | 00:00 | 05:16 -01:02 | 00:00 +00:00 |
| Ski Erg | 04:16 | 04:14 | 04:43 -00:27 | 05:16 -01:02 |
| Running 2 | 06:01 | 08:30 | 05:46 +00:15 | 09:59 -01:29 |
| Sled Push | 02:39 | 14:31 | 03:30 -00:51 | 15:45 -01:14 |
| Running 3 | 07:43 | 17:10 | 06:21 +01:22 | 19:15 -02:05 |
| Sled Pull | 05:23 | 24:53 | 06:06 -00:43 | 25:36 -00:43 |
| Running 4 | 07:43 | 30:16 | 06:20 +01:23 | 31:42 -01:26 |
| Burpees Broad Jump | 05:31 | 37:59 | 06:59 -01:28 | 38:02 -00:03 |
| Running 5 | 08:20 | 43:30 | 06:36 +01:44 | 45:01 -01:31 |
| Rowing | 05:11 | 51:50 | 05:13 -00:02 | 51:37 +00:13 |
| Running 6 | 07:12 | 57:01 | 06:23 +00:49 | 56:50 +00:11 |
| Farmers Carry | 01:53 | 01:04:13 | 02:36 -00:43 | 01:03:13 +01:00 |
| Running 7 | 07:01 | 01:06:06 | 06:24 +00:37 | 01:05:49 +00:17 |
| Sandbag Lunges | 04:30 | 01:13:07 | 06:31 -02:01 | 01:12:13 +00:54 |
| Running 8 | 07:34 | 01:17:37 | 07:34 +00:00 | 01:18:44 -01:07 |
| Wall Balls | 05:46 | 01:25:11 | 08:32 -02:46 | 01:26:18 -01:07 |
| Roxzone | 13:17 | 01:44:06 | 09:16 +04:01 | 01:44:06 |
Simon's best running lap was 00:04:14, which was 00:47 faster than the average. This indicates that he has good speed and endurance during certain segments of the race.
To improve the Run Total segment, Simon should work on improving his overall fitness and reducing transition times. Incorporating high-intensity interval training (HIIT) sessions, such as sprints and shuttle runs, can help improve his running performance. Additionally, practicing transitions between exercises and stations will help reduce time lost during the race.
The Roxzone segment is where Simon spent more time than average. To improve this, he should focus on improving his overall fitness and reducing transition times. Incorporating circuit training and interval training sessions that mimic the movements and transitions of the Hyrox race will help improve his overall fitness and reduce time spent in the Roxzone.
Simon's running performance in segments 5, 4, 3, 6, 7, and 2 could be improved. To enhance his running performance, Simon should include specific running workouts in his training routine. This could include tempo runs, hill sprints, and interval training sessions. By strengthening his running abilities, he can decrease the time lost in these segments.
Simon should also strategize his transitions between exercises and stations. Practicing smooth and efficient transitions during training will help him save time during the race. Additionally, he should consider practicing specific exercises under compromised running scenarios, such as performing burpees after a short sprint, to simulate race conditions and improve performance.
Incorporating strength training exercises that target the muscle groups used in the Hyrox race, such as the legs, core, and upper body, will also help improve overall performance. Exercises like squats, lunges, deadlifts, push-ups, and pull-ups should be included in his training routine to enhance strength and endurance.
Overall, Simon Lant has shown great potential in the Hyrox race. By focusing on improving his overall fitness, reducing transition times, and incorporating specific training strategies and techniques, he can enhance his race performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Moehringer Nick | 2024 Houston | 01:43:49 | |
| Mannaerts Sam | 2024 Rotterdam | 01:44:05 | |
| Wee Kenneth | 2023 Singapore | 01:44:01 | |
| Hands Simon | 2024 Birmingham | 01:43:59 | |
| Wallace Harrison | 2024 Perth | 01:43:36 | |
| Laird Taylor | 2023 Los Angeles | 01:43:58 | |
| Rawlinson Matthew | 2024 Stockholm | 01:44:05 | |
| Böhm Mario | 2021 Hamburg | 01:44:10 | |
| Soares David | 2023 Barcelona | 01:43:52 | |
| Daws Michael | 2024 Manchester | 01:44:01 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Lant Simon
