Dive into this athlete’s performance at 2023 Dallas 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 performance we identified a possible improvement of 05:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:58 (From 41:43 to 38:45) | 50.3% |
| Sled Push | 01:23 (From 03:50 to 02:27) | 23.4% |
| Wall Balls | 00:56 (From 06:18 to 05:22) | 15.8% |
| Sled Pull | 00:28 (From 04:39 to 04:11) | 7.9% |
| Farmers Carry | 00:06 (From 01:58 to 01:52) | 1.7% |
| Ski Erg | 00:03 (From 04:18 to 04:15) | 0.8% |
| BBJ | 00:00 (From 03:45 to 03:45) | 0.0% |
| Rowing | 00:00 (From 04:30 to 04:30) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:02 to 04:02) | 0.0% |
| Mac Pankowski | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:51 | 00:00 | 04:22 -00:31 | 00:00 +00:00 |
| Ski Erg | 04:18 | 03:51 | 04:21 -00:03 | 04:22 -00:31 |
| Running 2 | 04:45 | 08:09 | 04:42 +00:03 | 08:43 -00:34 |
| Sled Push | 03:50 | 12:54 | 02:43 +01:07 | 13:25 -00:31 |
| Running 3 | 08:19 | 16:44 | 05:03 +03:16 | 16:08 +00:36 |
| Sled Pull | 04:39 | 25:03 | 04:33 +00:06 | 21:11 +03:52 |
| Running 4 | 05:00 | 29:42 | 05:03 -00:03 | 25:44 +03:58 |
| Burpees Broad Jump | 03:45 | 34:42 | 04:50 -01:05 | 30:47 +03:55 |
| Running 5 | 05:08 | 38:27 | 05:11 -00:03 | 35:37 +02:50 |
| Rowing | 04:30 | 43:35 | 04:40 -00:10 | 40:48 +02:47 |
| Running 6 | 04:55 | 48:05 | 05:04 -00:09 | 45:28 +02:37 |
| Farmers Carry | 01:58 | 53:00 | 02:01 -00:03 | 50:32 +02:28 |
| Running 7 | 04:45 | 54:58 | 05:03 -00:18 | 52:33 +02:25 |
| Sandbag Lunges | 04:02 | 59:43 | 04:41 -00:39 | 57:36 +02:07 |
| Running 8 | 05:04 | 01:03:45 | 05:29 -00:25 | 01:02:17 +01:28 |
| Wall Balls | 06:18 | 01:08:49 | 05:52 +00:26 | 01:07:46 +01:03 |
| Roxzone | 04:45 | 01:19:45 | 06:07 -01:22 | 01:19:45 |
Mac's total running time of 00:41:43 was 03:02 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time. Additionally, his best running lap of 00:03:51 was 00:23 faster than the average, suggesting that he has a strong running ability.
- Transitions: Mac should aim to minimize his time spent in the roxzone, as it indicates that he may have rested more or took longer to transition between exercises. To improve his transition time, he should practice transitioning quickly between exercises during his training sessions. Incorporating circuit-style workouts that require quick transitions between different movements will help him improve his efficiency during the race.
- Strength Training: Mac should prioritize strength training exercises that target his lower body and core muscles. This will help him improve his overall power and stability during movements such as the sled push and wall balls. Incorporating exercises like squats, lunges, deadlifts, and planks into his training routine will enhance his performance in these areas.
- Running Training: Depending on his goal, Mac should adjust his training focus. If his total running time is faster than average, it suggests that he has more of a runner profile and should prioritize strength training to complement his running ability. On the other hand, if his total running time is slower than average, he should prioritize running training to improve his endurance and speed.
By implementing these strategies and incorporating the suggested training techniques and exercises, Mac Pankowski can enhance his performance in future Hyrox races. It is important for him to focus on both his strengths and areas of improvement to achieve his full potential as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Tyler Emerick | 2024 Washington D.C. | 01:19:34 | |
| Daniel Day | 2024 Birmingham | 01:19:58 | |
| Toby Hooker | 2024 Hong Kong | 01:20:14 | |
| Jérôme Rus | 2024 Marseille | 01:19:35 | |
| Michele Casula | 2024 Rimini | 01:19:18 | |
| James Hendry | 2023 Glasgow | 01:19:22 | |
| Michael Lloyd | 2024 Brisbane | 01:19:38 | |
| David O Brien | 2024 Paris | 01:19:39 | |
| Michael Baumann | 2024 Karlsruhe | 01:19:16 | |
| Matt Duckworth | 2023 New York | 01:19:19 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Mac Pankowski
