Dive into this athlete’s performance at 2024 Sydney 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 45 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 Ross Austin's 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 Ross Austin 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 Ross Austin’s 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 Ross Austin's 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 17:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 17:17 | 01:08:22 to 51:05 | 98.1% |
| Farmers Carry | 00:11 | 03:38 to 03:27 | 1.0% |
| Ski Erg | 00:09 | 04:50 to 04:41 | 0.9% |
| Sled Push | 00:00 | 03:33 to 03:33 | 0.0% |
| Sled Pull | 00:00 | 08:55 to 08:55 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:07 to 06:07 | 0.0% |
| Rowing | 00:00 | 05:06 to 05:06 | 0.0% |
| Sandbag Lunges | 00:00 | 06:03 to 06:03 | 0.0% |
| Wall Balls | 00:00 | 09:07 to 09:07 | 0.0% |
| Ross Austin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:49 | 00:00 | 05:03 -01:14 | 00:00 +00:00 |
| Ski Erg | 04:50 | 03:49 | 04:39 +00:11 | 05:03 -01:14 |
| Running 2 | 05:35 | 08:39 | 05:56 -00:21 | 09:42 -01:03 |
| Sled Push | 03:33 | 14:14 | 05:56 -02:23 | 15:38 -01:24 |
| Running 3 | 05:48 | 17:47 | 07:02 -01:14 | 21:34 -03:47 |
| Sled Pull | 08:55 | 23:35 | 11:42 -02:47 | 28:36 -05:01 |
| Running 4 | 06:17 | 32:30 | 06:50 -00:33 | 40:18 -07:48 |
| Burpees Broad Jump | 06:07 | 38:47 | 07:28 -01:21 | 47:08 -08:21 |
| Running 5 | 06:58 | 44:54 | 07:10 -00:12 | 54:36 -09:42 |
| Rowing | 05:06 | 51:52 | 05:19 -00:13 | 01:01:46 -09:54 |
| Running 6 | 08:28 | 56:58 | 07:09 +01:19 | 01:07:05 -10:07 |
| Farmers Carry | 03:38 | 01:05:26 | 03:31 +00:07 | 01:14:14 -08:48 |
| Running 7 | 09:19 | 01:09:04 | 07:06 +02:13 | 01:17:45 -08:41 |
| Sandbag Lunges | 06:03 | 01:18:23 | 07:54 -01:51 | 01:24:51 -06:28 |
| Running 8 | 22:10 | 01:24:26 | 08:55 +13:15 | 01:32:45 -08:19 |
| Wall Balls | 09:07 | 01:46:36 | 10:46 -01:39 | 01:41:40 +04:56 |
| Roxzone | 07:37 | 02:03:14 | 10:48 -03:11 | 02:03:14 |
Austin Ross, competing in the HYROX PRO category, displayed a strong performance, particularly in strength-based segments such as the Sled Push, Sled Pull, and Wall Balls, where he ranked significantly above average. His overall time of 02:03:14 placed him in the top 72% of all athletes and top 50% in his age group. Notably, Austin has a strong runner profile, as evidenced by his quick start in Running segments 1 through 4. However, his total running time was 13:46 slower than average, indicating potential endurance challenges. His pacing showed a strong start, but the slower times in later running segments suggest a need for stamina improvement.
Austin's total running time indicates a need for endurance enhancement. To address this, Austin should focus on long-distance runs, tempo runs, and interval training to build stamina. Specific drills like hill repeats and fartlek runs could also help improve his endurance, especially in compromised running scenarios following intense exercises.
The Farmers Carry was slightly slower than average. To improve, Austin should incorporate grip strength exercises, such as dead hangs and forearm curls, as well as core stability workouts, like planks and Russian twists. Practicing farmers carries with varying weights and distances will also help improve his transition efficiency.
The Ski Erg segment was performed slightly slower than average. Technique improvement is essential; therefore, Austin should focus on maintaining a strong hip hinge and engaging the core during the pull. Adding high-intensity interval training on the Ski Erg will also improve power and efficiency.
Considering the performance in this segment, Austin should focus on plyometric training to improve explosive power. Exercises like box jumps, squat jumps, and lateral hops will enhance his jumping ability and speed in broad jumps.
Considering the strong start followed by slower later segments, Austin should adopt a more consistent pacing strategy. Implementing negative splits in training runs, where the second half of the run is faster than the first, can help in maintaining energy for the later stages of the race.
Improving transitions between exercises is vital. Austin should practice quick transitions in training, simulating race conditions to minimize downtime. This includes practicing gear changes, hydration, and mental preparation for the next segment.
Ensuring proper nutrition and hydration before and during the race is crucial for maintaining energy levels. Austin should experiment with different nutrition strategies in training to find what works best for him during a race setting.
| Similar Athletes | |||
|---|---|---|---|
| Tenbrink Eric | 2019 Miami | 02:03:38 | |
| Defarge Mathieu | 2023 Valencia | 02:03:24 | |
| Lovell Emerson | 2024 Dallas | 02:02:53 | |
| Fritsch Thomas | 2023 London | 02:03:22 | |
| Glaser Oskar | 2018 Hamburg | 02:03:34 | |
| Hall Richard | 2024 Manchester | 02:03:26 | |
| Mcknight William | 2020 Dallas | 02:03:14 | |
| Beller Joesph | 2024 Dallas | 02:03:03 | |
| Ross Austin | 2024 Sydney | 02:03:14 | |
| Medina Iv Salvador | 2020 Dallas | 02:03:40 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Sydney | 01:55:55 | |
| 2024 Brisbane | 01:27:58 | |
| 2024 Melbourne | 01:41:03 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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