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Collin Lewis, Daniela Pomalaza
Hyrox Result
Dive into this athleteās performance at 2023 Anaheim 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
878 similar athletes.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Run, Baby, Run!
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.
Itās all about finding out if your running strategy matched your overall finish time!
Based on 878 athletes with similar finish time in Hyrox Doubles Mixed
Station Showdown
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.
Based on 878 athletes with similar finish time in Hyrox Doubles Mixed
Fast, slow, or steady?
Hereās 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 perfectlyāguiding the way to a more balanced and dominant race strategy.
Based on 878 athletes with similar finish time in Hyrox Doubles Mixed
Expected Finish Time
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 thereās room to level up.
Spread of Splits Time
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 thereās room to improve.
Youāll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are outāso the focus stays on the real competition.
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Improvement Plan
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
00:48.
Check the detail of the improvement plan below.
Based on 878 athletes with similar finish time in Hyrox Doubles Mixed
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Lewis and Daniela, you crushed it out there in Anaheim! Finishing with an impressive overall time of 01:03:21 places you both in the top 4% of a competitive field of 91 athletes, and grabbing the 2nd spot in your age group is no small feat! šŖ Youāve shown that hard work pays off, and your strength in exercises like the Ski Erg and Sled Push really stood out, demonstrating that you both have a solid foundation of power.
However, letās talk about pacing. Your total running time of 00:35:51 is 00:17 slower than average, which hints that you might have started a bit too slow and perhaps fatigued more than necessary towards the end. The first running segment (00:04:51) was especially slower than average, indicating that you may have been conservative at the start but could have pushed a bit more. This suggests a hybrid profile, but with a slight lean towards needing more running endurance training to balance out your strengths in strength-based exercises.
Segments to Improve:
Now, letās dive into those segments where thereās room for growth. Here are the top three areas to focus on:
Running 1: 00:04:51 (00:46 slower than average) - This is where you lost significant time. The key here is to work on your pacing strategy. Try incorporating interval training to build your speed and stamina. For example, do 5x400m sprints at a pace you can hold for the entire race, resting only 90 seconds between sets. This will teach your body to recover faster and push harder during the actual event.
Roxzone: 00:05:04 (00:35 slower than average) - Transition times are crucial in Hyrox. To improve this segment, practice quick transitions in your training. Set up a mini-course and time yourself moving from one exercise to another. Aim to minimize downtime between exercises by doing drills that combine movements. For instance, after a set of sled pushes, immediately go into a light jog or dynamic stretches to mentally prepare for the next segment.
Burpees Broad Jump: 00:02:30 (00:02 slower than average) - This is a tough segment for many, but you can turn it into a strength. Focus on your technique here to maximize your efficiency. Incorporate drills that improve your explosive power, such as box jumps or squat jumps, combined with burpee practice. Engage in plyometric sessions focusing on your vertical leap and landing mechanics to help increase your speed and efficiency in this exercise.
Race Strategies:
During your next race, consider these strategies:
Start Strong, Finish Stronger: Donāt be afraid to push the pace in the first running segment! Youāve got the strength, so channel that energy right out of the gate. A solid warm-up before the race will help get your heart rate up and prepare your body.
Mind the Transitions: As you approach the end of each exercise, begin focusing on the next one. Visualization is key hereāimagine yourself smoothly transitioning between exercises, keeping your mind engaged and ready to go.
Stay Hydrated and Fuelled: Donāt underestimate the power of proper nutrition and hydration leading up to the race. Make sure to eat a balanced carbohydrate and protein meal the night before, and keep sipping water to stay hydrated.
Conclusion:
Lewis and Daniela, you are on a fantastic trajectory, and with a little focus on these areas, you can elevate your performance even further. Remember, āItās not about the destination, itās about the journey,ā and every race is a stepping stone to becoming the best version of yourselves. Keep grinding, embrace the discomfort, and letās turn these weaknesses into strengths! š„ The next race is just around the corner, and I canāt wait to see you both smash it! Remember, āYou are your only limit!ā Keep pushing, and letās get after it! š
Yours in fitness,
The Rox-Coach
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Doubles Mixed