Dive into this athlete’s performance at 2023 Glasgow 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.
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 Men
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.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Doubles Men
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 1000 athletes with similar finish time in Hyrox Doubles Men
Fast, slow, or steady?
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.
Based on 1000 athletes with similar finish time in Hyrox Doubles Men
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 there’s 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 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.
Percentile based on all the athletes who competed in Hyrox Doubles Men
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
04:27.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Doubles Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Martin and Michael, congratulations on completing the Glasgow Hyrox Doubles! With an overall time of 01:12:48, you both finished in the top 62% of 335 athletes and secured the 28th position in your age group. That’s no small feat! Your total running time of 00:39:51 is 02:00 faster than average, indicating that you guys have a solid runner profile. However, your pacing shows some inconsistency; while you started strong, it seems like you may have burned a bit too much fuel early on. The best running lap of 00:04:32 shows potential, but the slower final segments indicate some fatigue setting in. Keep in mind, Hyrox is a battle of endurance and strength, and balancing both is key to climbing up those rankings!
Segments to Improve:
Now, let’s dive into the segments where there’s room for improvement:
Sled Pull (00:04:18): This segment was significantly slower than average, and we want to change that. Focus on building back strength and technique. Incorporate heavy resistance band pulls and weighted sled drags into your training. Aim for 4-5 sets of 20-30 meters, focusing on driving through your legs and maintaining a strong core. Remember, it’s not just about pulling; it’s about pulling with purpose!
Rowing (00:05:16): This was a tough spot, considering you were 53 seconds slower than average. To improve, practice your rowing technique. Try interval rowing workouts (e.g., 30 seconds of max effort followed by 1 minute of recovery for 10 rounds). Focus on keeping your back straight and engaging your core to maximize power with every stroke. Don't forget to mix in some grip strength work—your hands will thank you during the race!
Wall Balls (00:04:27): A solid area for improvement as well. To boost your performance, integrate wall ball drills with high-rep sets and burpee wall balls to condition your body to transition between explosive exercises. Aim for 3 sets of 20 reps; focus on your squat depth and throwing technique. Precision here will change your game!
Ski Erg (00:04:23): Time to rev up that engine! Incorporate interval training on the Ski Erg; try 250m sprints with 1-minute rest for 6-8 rounds. Focus on your rhythm and breathing. The more you practice, the more you’ll feel like a well-oiled machine!
Sled Push (00:02:05): You were just a tick slower than average! To sharpen this skill, work on explosive push workouts—think short bursts of speed with heavier weights. Start with 5 sets of 20 meters, resting about 2 minutes between sets to recover fully. This is where you can unleash your inner beast!
Sandbag Lunges (00:03:35): Time to build those legs! Add some weighted lunges and single-leg deadlifts to your routine. Aim for 3 sets of 12-15 reps per leg, focusing on form and depth. This will help you power through those lunges when it counts.
Race Strategies:
During the race, pacing is everything. Start strong but be mindful not to blow out your engine too soon. Maintain a steady pace for the first half and save a little fire for the final stretches. Here’s a quick checklist:
Warm-Up: A dynamic warm-up is crucial to prevent injuries and get your muscles primed. Think of it as the secret sauce before the main meal!
Hydration: Keep sipping water or electrolyte drinks throughout the race. You don’t want to be that guy who runs out of steam because he forgot to hydrate.
Transition Times: Work on your Roxzone efficiency. Practice quick transitions in training. Set up mock races to simulate the pressure and improve your speed between exercises.
Conclusion:
Martin and Michael, you’ve shown a lot of resilience, and the numbers reflect your hard work. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep grinding, stay consistent, and don’t shy away from pushing your limits. You’re both on the verge of breaking through to the next level, so embrace the challenge! Let’s turn those weaknesses into strengths—because why be average when you can be extraordinary? 💪💥
Stay strong and keep fighting. I’m here to help you maximize your potential, one workout at a time. See you in the next race!
- 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 Men