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 06:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 04:47 (From 12:37 to 07:50) | 70.5% |
| Sandbag Lunges | 01:10 (From 07:13 to 06:03) | 17.2% |
| Sled Push | 00:45 (From 04:08 to 03:23) | 11.1% |
| Rowing | 00:05 (From 05:11 to 05:06) | 1.2% |
| Ski Erg | 00:00 (From 04:39 to 04:39) | 0.0% |
| Sled Pull | 00:00 (From 05:11 to 05:11) | 0.0% |
| BBJ | 00:00 (From 05:19 to 05:19) | 0.0% |
| Farmers Carry | 00:00 (From 02:20 to 02:20) | 0.0% |
| Run Total | 00:00 (From 47:42 to 47:42) | 0.0% |
| Grief Anthony | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:27 | 00:00 | 05:10 +00:17 | 00:00 +00:00 |
| Ski Erg | 04:39 | 05:27 | 04:40 -00:01 | 05:10 +00:17 |
| Running 2 | 05:44 | 10:06 | 05:37 +00:07 | 09:50 +00:16 |
| Sled Push | 04:08 | 15:50 | 03:23 +00:45 | 15:27 +00:23 |
| Running 3 | 05:45 | 19:58 | 06:07 -00:22 | 18:50 +01:08 |
| Sled Pull | 05:11 | 25:43 | 05:54 -00:43 | 24:57 +00:46 |
| Running 4 | 05:55 | 30:54 | 06:06 -00:11 | 30:51 +00:03 |
| Burpees Broad Jump | 05:19 | 36:49 | 06:40 -01:21 | 36:57 -00:08 |
| Running 5 | 05:57 | 42:08 | 06:23 -00:26 | 43:37 -01:29 |
| Rowing | 05:11 | 48:05 | 05:09 +00:02 | 50:00 -01:55 |
| Running 6 | 05:58 | 53:16 | 06:13 -00:15 | 55:09 -01:53 |
| Farmers Carry | 02:20 | 59:14 | 02:32 -00:12 | 01:01:22 -02:08 |
| Running 7 | 06:01 | 01:01:34 | 06:12 -00:11 | 01:03:54 -02:20 |
| Sandbag Lunges | 07:13 | 01:07:35 | 06:17 +00:56 | 01:10:06 -02:31 |
| Running 8 | 06:59 | 01:14:48 | 07:13 -00:14 | 01:16:23 -01:35 |
| Wall Balls | 12:37 | 01:21:47 | 08:14 +04:23 | 01:23:36 -01:49 |
| Roxzone | 06:18 | 01:40:34 | 08:44 -02:26 | 01:40:34 |
In terms of his splits, Anthony's total running time of 00:47:42 was 00:58 slower than the average for his finish time. This suggests that he could benefit from improving his overall fitness and transition time. Additionally, his best running lap was 00:05:27, which was 00:33 slower than the average. This indicates that he could work on increasing his speed and efficiency during his runs.
To address the Wall Balls segment, Anthony should focus on improving his strength and endurance. Incorporating exercises such as squats, lunges, and wall sits into his training routine can help develop the necessary lower body strength for this segment. Additionally, practicing wall ball shots with proper form and technique will enhance his efficiency and speed during the race.
For the Sandbag Lunges segment, Anthony should work on improving his endurance and stability. Exercises such as walking lunges, Bulgarian split squats, and step-ups can help strengthen his lower body and increase his muscular endurance. Additionally, practicing sandbag lunges with proper form and technique will help him maintain a steady pace during this segment.
To improve his overall running performance, Anthony should focus on increasing his speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine will help improve his running speed and stamina. Additionally, working on his running form and technique, such as maintaining a proper stride length and foot strike, will enhance his efficiency and speed during the race.
To address the Sled Push segment, Anthony should focus on improving his lower body strength and power. Exercises such as squats, deadlifts, and sled pushes will help develop the necessary leg and hip strength for this segment. Additionally, practicing sled pushes with proper form and technique, including maintaining a low and powerful position, will enhance his speed and efficiency.
For the Running 2 segment, Anthony should work on increasing his speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his running performance in this segment. Additionally, focusing on maintaining a proper stride length and foot strike while running will enhance his efficiency and speed.
- Develop a pacing strategy: Anthony should aim to maintain a steady pace throughout the race, avoiding starting too fast and burning out later. By pacing himself effectively, he can ensure consistent performance across all segments.
- Focus on efficient transitions: Anthony should work on minimizing the time spent in the roxzone by improving his overall fitness and transition time. This can be achieved through specific training drills that simulate race conditions and focus on quick and smooth transitions between segments.
- Prioritize mental toughness: Endurance races like Hyrox require mental fortitude. Anthony should incorporate mental training techniques, such as visualization and positive self-talk, into his preparation to help maintain focus and motivation throughout the race.
- Practice race-specific scenarios: Anthony should incorporate specific exercises and drills into his training routine that simulate the challenges he will face during the race. This can include practicing wall balls, sandbag lunges, sled pushes, and other race-specific movements to improve his performance in these segments.
By implementing these strategies and focusing on the identified areas for improvement, Anthony can enhance his performance in future Hyrox races and achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Schrage Michael | 2024 Frankfurt | 01:40:26 | |
| Hinz Lars | 2023 Hamburg | 01:40:43 | |
| Fink Michael | 2023 Hamburg | 01:40:04 | |
| Lundell Oskar | 2023 Stockholm | 01:40:56 | |
| Sweeney Jeff | 2024 New York | 01:40:41 | |
| Herrera Fernndez Francisco Javier | 2023 Valencia | 01:40:25 | |
| Funke Lukas | 2022 Essen | 01:40:52 | |
| Frostick Daniel | 2023 Barcelona | 01:40:59 | |
| Vonk Eric | 2022 Los Angeles | 01:40:06 | |
| Wrobel Maxime | 2024 Toronto | 01:40:09 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Grief Anthony
