Dive into this athlete’s performance at 2022 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 370 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 performance we identified a possible improvement of 01:22. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Push | 00:43 (From 02:27 to 01:44) | 52.4% |
| Farmers Carry | 00:16 (From 01:41 to 01:25) | 19.5% |
| Sled Pull | 00:14 (From 03:17 to 03:03) | 17.1% |
| Wall Balls | 00:09 (From 04:02 to 03:53) | 11.0% |
| Ski Erg | 00:00 (From 03:51 to 03:51) | 0.0% |
| BBJ | 00:00 (From 02:52 to 02:52) | 0.0% |
| Rowing | 00:00 (From 04:07 to 04:07) | 0.0% |
| Sandbag Lunges | 00:00 (From 02:54 to 02:54) | 0.0% |
| Run Total | 00:00 (From 30:32 to 30:32) | 0.0% |
| Fred Woodward Gentle | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:22 | 00:00 | 03:28 -00:06 | 00:00 +00:00 |
| Ski Erg | 03:51 | 03:22 | 04:00 -00:09 | 03:28 -00:06 |
| Running 2 | 03:24 | 07:13 | 03:39 -00:15 | 07:28 -00:15 |
| Sled Push | 02:27 | 10:37 | 02:08 +00:19 | 11:07 -00:30 |
| Running 3 | 05:05 | 13:04 | 03:50 +01:15 | 13:15 -00:11 |
| Sled Pull | 03:17 | 18:09 | 03:15 +00:02 | 17:05 +01:04 |
| Running 4 | 03:33 | 21:26 | 03:51 -00:18 | 20:20 +01:06 |
| Burpees Broad Jump | 02:52 | 24:59 | 03:07 -00:15 | 24:11 +00:48 |
| Running 5 | 03:43 | 27:51 | 03:56 -00:13 | 27:18 +00:33 |
| Rowing | 04:07 | 31:34 | 04:12 -00:05 | 31:14 +00:20 |
| Running 6 | 03:39 | 35:41 | 03:51 -00:12 | 35:26 +00:15 |
| Farmers Carry | 01:41 | 39:20 | 01:33 +00:08 | 39:17 +00:03 |
| Running 7 | 03:40 | 41:01 | 03:52 -00:12 | 40:50 +00:11 |
| Sandbag Lunges | 02:54 | 44:41 | 03:13 -00:19 | 44:42 -00:01 |
| Running 8 | 04:09 | 47:35 | 04:05 +00:04 | 47:55 -00:20 |
| Wall Balls | 04:02 | 51:44 | 03:55 +00:07 | 52:00 -00:16 |
| Roxzone | 04:20 | 59:58 | 04:03 +00:17 | 59:58 |
Fred's total running time of 00:30:32 indicates that he is a strong runner, although slightly slower than the average for his finish time by 4 seconds. This suggests that he may benefit from focusing more on strength training to improve his overall fitness and transition time. It is noteworthy that Fred's best running lap was an impressive 00:03:22, showcasing his speed and endurance.
Additionally, Fred should consider incorporating hill or incline running into his training routine. This will help him develop the strength and power necessary to tackle challenging terrains, which could have contributed to his slower performance in Running 3.
To enhance his performance in Running 3, Fred can also work on his running technique. Specifically, he should pay attention to his stride length, cadence, and posture. Shortening his stride and increasing his cadence can improve his running efficiency, allowing him to maintain a faster pace without expending excessive energy. Fred should also focus on maintaining a tall and relaxed posture, as this promotes better breathing and reduces the risk of fatigue.
To optimize his performance, Fred should also focus on efficient transitions between exercises. The Roxzone time of 00:04:20 indicates that Fred took slightly longer than average to transition between exercises. To improve this, he should practice transitioning quickly and smoothly during his training sessions. Incorporating specific drills, such as timed transitions between exercises, can help Fred develop the speed and efficiency needed to minimize time spent in the Roxzone.
In conclusion, Fred Woodward Gentle demonstrated exceptional performance in the 2022 London Hyrox race. While his overall performance was outstanding, there are specific areas where he can further improve. By focusing on endurance training, pacing, and refining his running technique, Fred can enhance his performance in the slower segments and achieve even greater success in future races. Additionally, optimizing transitions and implementing strategic pacing strategies will further contribute to his overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| Joshua Smith | 2025 Glasgow | 01:00:12 | |
| Emilio Martin | 2025 Valencia | 01:00:01 | |
| Sean Walsh | 2025 Vienna | 59:33 | |
| Hubie Solley | 2024 Malaga | 01:00:26 | |
| Gaetano Di Tavi | 2025 Manchester | 01:00:14 | |
| Erlaitz Cano Benito | 2025 Bilbao | 59:31 | |
| Daniel Sorenson | 2023 Los Angeles | 59:28 | |
| Jan Vladyka | 2024 Copenhagen | 59:53 | |
| Jonathan Schindler | 2025 Switzerland | 01:00:12 | |
| Wouter Bakhuis | 2025 Maastricht | 01:00:22 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 London Fred Woodward Gentle | 01:00:55 | |
| 2023 London Fred Woodward Gentle | 59:05 | |
| 2022 London Fred Woodward Gentle | 01:01:53 | |
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Fred Woodward Gentle
