Dive into this athlete’s performance at 2023 Birmingham 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 180 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 03:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Push | 00:53 (From 02:35 to 01:42) | 26.1% |
| BBJ | 00:42 (From 04:20 to 03:38) | 20.7% |
| Sled Pull | 00:40 (From 04:19 to 03:39) | 19.7% |
| Sandbag Lunges | 00:30 (From 03:39 to 03:09) | 14.8% |
| Rowing | 00:16 (From 04:58 to 04:42) | 7.9% |
| Farmers Carry | 00:11 (From 01:46 to 01:35) | 5.4% |
| Ski Erg | 00:06 (From 04:35 to 04:29) | 3.0% |
| Wall Balls | 00:05 (From 03:01 to 02:56) | 2.5% |
| Run Total | 00:00 (From 34:05 to 34:05) | 0.0% |
| Samantha Pretty | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:14 | 00:00 | 03:57 -00:43 | 00:00 +00:00 |
| Ski Erg | 04:35 | 03:14 | 04:38 -00:03 | 03:57 -00:43 |
| Running 2 | 04:17 | 07:49 | 04:09 +00:08 | 08:35 -00:46 |
| Sled Push | 02:35 | 12:06 | 02:07 +00:28 | 12:44 -00:38 |
| Running 3 | 04:24 | 14:41 | 04:22 +00:02 | 14:51 -00:10 |
| Sled Pull | 04:19 | 19:05 | 04:04 +00:15 | 19:13 -00:08 |
| Running 4 | 04:22 | 23:24 | 04:21 +00:01 | 23:17 +00:07 |
| Burpees Broad Jump | 04:20 | 27:46 | 03:55 +00:25 | 27:38 +00:08 |
| Running 5 | 04:22 | 32:06 | 04:25 -00:03 | 31:33 +00:33 |
| Rowing | 04:58 | 36:28 | 04:47 +00:11 | 35:58 +00:30 |
| Running 6 | 04:25 | 41:26 | 04:22 +00:03 | 40:45 +00:41 |
| Farmers Carry | 01:46 | 45:51 | 01:43 +00:03 | 45:07 +00:44 |
| Running 7 | 04:25 | 47:37 | 04:21 +00:04 | 46:50 +00:47 |
| Sandbag Lunges | 03:39 | 52:02 | 03:16 +00:23 | 51:11 +00:51 |
| Running 8 | 04:38 | 55:41 | 04:33 +00:05 | 54:27 +01:14 |
| Wall Balls | 03:01 | 01:00:19 | 03:33 -00:32 | 59:00 +01:19 |
| Roxzone | 03:40 | 01:06:53 | 04:20 -00:40 | 01:06:53 |
When analyzing Samantha's splits, we can see that she excelled in several segments, particularly in Running 1 and Burpees Broad Jump. She completed Running 1 in 00:03:14, which was 00:36 faster than the average time. Her performance in Burpees Broad Jump was also notable, as she completed it in 00:04:20, only 00:44 slower than average. It is evident that Samantha has a strong running ability and demonstrates proficiency in bodyweight exercises.
To improve performance in Burpees Broad Jump, Samantha can focus on increasing her speed and efficiency in performing the burpee movement. Incorporating interval training, such as performing sets of burpees with decreasing rest periods, can help improve her speed and endurance. Additionally, she can work on explosive power through exercises like box jumps and plyometric push-ups.
For the Rowing segment, Samantha should concentrate on improving her rowing technique and efficiency. Regular practice on a rowing machine, focusing on proper form and stroke technique, will help her to optimize her rowing performance. Additionally, incorporating strength training exercises like bent-over rows and lat pull-downs can help improve her rowing power.
In the Sandbag Lunges segment, Samantha can work on improving her speed and stability. Incorporating exercises like walking lunges and Bulgarian split squats into her training routine will help strengthen her lower body and improve her lunge performance. Additionally, practicing balance drills, such as single-leg squats or stability ball exercises, can enhance her stability during the lunges.
To improve performance in Running 2, Samantha should focus on increasing her running speed and endurance. Incorporating interval training sessions, such as sprints and tempo runs, will help improve her running performance. Additionally, incorporating strength training exercises like squats and deadlifts can improve her lower body strength and running power.
By implementing these strategies and focusing on the identified areas for improvement, Samantha can continue to excel in future races and enhance her overall performance in HYROX events.
| Similar Athletes | |||
|---|---|---|---|
| Rhyz Greene Kelson | 2025 Brisbane | 01:06:53 | |
| Lilou Bolliger | 2025 Paris | 01:06:51 | |
| Eva Bichlmair | 2025 Cologne | 01:06:57 | |
| Alina Willnow | 2022 Frankfurt | 01:07:15 | |
| Hannah Holmes | 2024 Birmingham | 01:07:16 | |
| Laura Wittmann | 2023 Hannover | 01:06:23 | |
| Katrina Hamilton | 2024 Manchester | 01:06:56 | |
| Esme Nickson | 2025 Glasgow | 01:07:22 | |
| Paige Summerton | 2025 Valencia | 01:06:46 | |
| Bethan Fowler | 2024 London | 01:06:46 | |
| Other Results from this athlete | ||
|---|---|---|
| 2025 Paris Samantha Pretty | 01:07:47 | |
| 2024 London Samantha Pretty, Natalie Lawrence | 59:28 | |
| 2024 Birmingham Samantha Pretty, Adrian Mc Connell | 57:50 | |
| 2024 Nice Jodie Digby, Samantha Pretty | 01:02:28 | |
| 2024 Gdansk Jeremy Mcconnell, Samantha Pretty | 56:02 | |
| 2024 London Jeremy Mcconnell, Samantha Pretty | 55:59 | |
| 2024 London Jeremy Mcconnell, Ryan Watts, Samantha Pretty, Steph Buckley | 56:47 | |
| 2024 Glasgow Samantha Pretty | 01:06:25 | |
| 2024 Manchester Stephen Wilding, Samantha Pretty | 01:02:14 | |
| 2023 Frankfurt Samantha Pretty | 01:07:09 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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Samantha Pretty
