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 05:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:18 (From 44:06 to 41:48) | 40.7% |
| Wall Balls | 01:26 (From 07:32 to 06:06) | 25.4% |
| Sled Pull | 00:54 (From 05:34 to 04:40) | 15.9% |
| Sled Push | 00:24 (From 03:07 to 02:43) | 7.1% |
| Rowing | 00:18 (From 05:03 to 04:45) | 5.3% |
| Farmers Carry | 00:14 (From 02:17 to 02:03) | 4.1% |
| Ski Erg | 00:05 (From 04:28 to 04:23) | 1.5% |
| BBJ | 00:00 (From 04:08 to 04:08) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:42 to 04:42) | 0.0% |
| Johnson Liam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:40 | 00:00 | 04:39 -00:59 | 00:00 +00:00 |
| Ski Erg | 04:28 | 03:40 | 04:27 +00:01 | 04:39 -00:59 |
| Running 2 | 04:44 | 08:08 | 04:59 -00:15 | 09:06 -00:58 |
| Sled Push | 03:07 | 12:52 | 02:56 +00:11 | 14:05 -01:13 |
| Running 3 | 06:10 | 15:59 | 05:25 +00:45 | 17:01 -01:02 |
| Sled Pull | 05:34 | 22:09 | 05:00 +00:34 | 22:26 -00:17 |
| Running 4 | 06:09 | 27:43 | 05:25 +00:44 | 27:26 +00:17 |
| Burpees Broad Jump | 04:08 | 33:52 | 05:21 -01:13 | 32:51 +01:01 |
| Running 5 | 06:04 | 38:00 | 05:35 +00:29 | 38:12 -00:12 |
| Rowing | 05:03 | 44:04 | 04:50 +00:13 | 43:47 +00:17 |
| Running 6 | 05:34 | 49:07 | 05:28 +00:06 | 48:37 +00:30 |
| Farmers Carry | 02:17 | 54:41 | 02:12 +00:05 | 54:05 +00:36 |
| Running 7 | 05:41 | 56:58 | 05:25 +00:16 | 56:17 +00:41 |
| Sandbag Lunges | 04:42 | 01:02:39 | 05:07 -00:25 | 01:01:42 +00:57 |
| Running 8 | 06:08 | 01:07:21 | 06:03 +00:05 | 01:06:49 +00:32 |
| Wall Balls | 07:32 | 01:13:29 | 06:33 +00:59 | 01:12:52 +00:37 |
| Roxzone | 05:29 | 01:26:22 | 06:57 -01:28 | 01:26:22 |
Liam's best running lap was 00:03:40, which was 00:48 faster than the average. This indicates that he has good speed and endurance during short bursts of running.
To improve the Run Total segment, Liam should work on his overall fitness and specifically focus on improving his transition time. This can be achieved through interval training, including short sprints followed by quick recoveries. In addition, incorporating plyometric exercises such as box jumps and agility ladder drills can help improve his speed and agility during the running segments.
For the Wall Balls segment, Liam should focus on improving his strength and endurance. Incorporating exercises such as squats, lunges, and overhead presses into his training routine can help build the necessary strength for this segment. Additionally, practicing wall ball shots with proper form and technique will ensure efficient movement and minimize time lost.
In the Running 4, Running 3, and Running 5 segments, Liam should work on his endurance and pacing. Incorporating longer distance runs into his training routine will help build his endurance and improve his overall running performance. Implementing interval training, such as tempo runs and fartlek runs, can also help improve his pacing during these segments.
For the Rowing and Sled Pull segments, Liam should focus on improving his upper body strength and endurance. Incorporating exercises such as rows, pull-ups, and sled pulls into his training routine will help build the necessary strength for these segments. Additionally, practicing proper rowing technique and efficient sled pulling form will help minimize time lost during these segments.
In the Running 7 segment, Liam should continue to work on his endurance and pacing. Incorporating hill training and stair workouts into his training routine can help improve his strength and endurance for uphill running. Additionally, practicing proper running form and efficient movement on uneven terrain will help optimize his performance during this segment.
Liam should also prioritize efficient transitions between segments to minimize time spent in the roxzone. Practicing quick and smooth transitions during training will help him save valuable time during the race.
Additionally, Liam should strategically plan his energy expenditure during each segment. He should aim to maintain a consistent effort level throughout the race, avoiding burnout or a significant drop in pace towards the end.
Overall, by focusing on improving his transition time, building strength and endurance, and maintaining a steady pace, Liam can enhance his performance in future HYROX races and continue to achieve better results.
| Similar Athletes | |||
|---|---|---|---|
| Darland Walter | 2023 Rotterdam | 01:26:46 | |
| Bianchi Stefano | 2023 Rotterdam | 01:25:56 | |
| Màri Istvàn | 2024 Poznan | 01:26:50 | |
| Zehetbauer Ralf | 2023 Karlsruhe | 01:26:33 | |
| Roberts Joe | 2024 Dallas | 01:25:56 | |
| Davidson Christopher | 2024 London | 01:25:57 | |
| Deneux Adrien | 2024 Paris | 01:26:04 | |
| Vazquez Adrian | 2023 Madrid | 01:26:36 | |
| Coles Edward | 2023 London | 01:25:57 | |
| Böttcher Felix | 2024 Hamburg | 01:26:46 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 London Johnson Liam | 01:26:54 | |
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Johnson Liam
