Dive into this athlete’s performance at 2023 Houston 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 07:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:21 (From 44:12 to 37:51) | 85.6% |
| Sled Push | 00:41 (From 03:06 to 02:25) | 9.2% |
| BBJ | 00:13 (From 04:36 to 04:23) | 2.9% |
| Sled Pull | 00:09 (From 04:15 to 04:06) | 2.0% |
| Farmers Carry | 00:01 (From 01:51 to 01:50) | 0.2% |
| Ski Erg | 00:00 (From 04:03 to 04:03) | 0.0% |
| Rowing | 00:00 (From 04:25 to 04:25) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:50 to 03:50) | 0.0% |
| Wall Balls | 00:00 (From 04:31 to 04:31) | 0.0% |
| Robert Conger | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:07 | 00:00 | 04:20 -00:13 | 00:00 +00:00 |
| Ski Erg | 04:03 | 04:07 | 04:21 -00:18 | 04:20 -00:13 |
| Running 2 | 05:22 | 08:10 | 04:36 +00:46 | 08:41 -00:31 |
| Sled Push | 03:06 | 13:32 | 02:41 +00:25 | 13:17 +00:15 |
| Running 3 | 05:51 | 16:38 | 04:57 +00:54 | 15:58 +00:40 |
| Sled Pull | 04:15 | 22:29 | 04:28 -00:13 | 20:55 +01:34 |
| Running 4 | 05:50 | 26:44 | 04:56 +00:54 | 25:23 +01:21 |
| Burpees Broad Jump | 04:36 | 32:34 | 04:48 -00:12 | 30:19 +02:15 |
| Running 5 | 05:40 | 37:10 | 05:05 +00:35 | 35:07 +02:03 |
| Rowing | 04:25 | 42:50 | 04:40 -00:15 | 40:12 +02:38 |
| Running 6 | 05:37 | 47:15 | 04:58 +00:39 | 44:52 +02:23 |
| Farmers Carry | 01:51 | 52:52 | 02:01 -00:10 | 49:50 +03:02 |
| Running 7 | 05:39 | 54:43 | 04:57 +00:42 | 51:51 +02:52 |
| Sandbag Lunges | 03:50 | 01:00:22 | 04:39 -00:49 | 56:48 +03:34 |
| Running 8 | 06:10 | 01:04:12 | 05:24 +00:46 | 01:01:27 +02:45 |
| Wall Balls | 04:31 | 01:10:22 | 05:50 -01:19 | 01:06:51 +03:31 |
| Roxzone | 04:03 | 01:18:47 | 06:06 -02:03 | 01:18:47 |
It is worth noting that Robert's best running lap was 00:04:07, which was 00:05 faster than the average. This suggests that he has good speed and potential as a runner.
To improve these segments, Robert should focus on specific drills and techniques that target his weaknesses. Here are some recommended strategies:
1. Running 4, Running 3, Running 2, Running 7, Running 6, Running 8, and Running 5:
- Endurance Training: Incorporate longer distance runs into the training routine to build stamina and improve endurance.
- Interval Training: Include high-intensity interval training (HIIT) sessions to increase speed and improve overall running performance.
- Hill Training: Incorporate hill sprints and hill repeats to boost leg strength and improve running efficiency on inclines.
- Tempo Runs: Include tempo runs at a sustained, challenging pace to improve race-specific fitness and pacing.
2. Burpees Broad Jump:
- Plyometric Training: Include plyometric exercises such as squat jumps, box jumps, and lateral jumps to develop explosive power and improve performance in burpees and broad jumps.
- Core Strength: Focus on strengthening the core muscles through exercises like planks, Russian twists, and medicine ball twists to enhance stability and control during the burpees broad jump segment.
By implementing these strategies and incorporating the recommended exercises and drills, Robert Conger can enhance his performance in the identified areas of improvement and achieve better results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Peter May | 2025 Berlin | 01:18:32 | |
| Jan Roßkothen | 2025 Cologne | 01:19:01 | |
| Sam Wowk | 2024 London | 01:19:07 | |
| Cian Cosgrave | 2025 Barcelona | 01:18:41 | |
| Bernard Eckenschwiller | 2024 Nice | 01:19:07 | |
| Stephen Jordan | 2025 Barcelona | 01:18:44 | |
| Derek Bishop | 2019 Miami | 01:18:22 | |
| Simon Tame | 2024 London | 01:18:45 | |
| Hugo Arnaud | 2024 Marseille | 01:18:38 | |
| Daniel Smith | 2023 Glasgow | 01:18:38 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Robert Conger
