Sean White, Belle Macfarlane Hyrox Result

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 50 similar athletes.

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Performance Highlights

USA Flag Sean White USA Flag Belle Macfarlane Mixed 30-39 #85029 55:23 đŸ„ˆ in AG | Top 2.3% đŸ„ˆ | Top 1.2%
-00:02
30:49
Run Total
+00:00
03:51
Avg. Lap
-00:06
03:21
Best Lap
+00:48
21:35
Workout Total
+00:06
02:41
Avg. Workout
-00:39
03:05
Roxzone

Race Summary

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.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 50 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 50 athletes with similar finish time in Hyrox Doubles Mixed

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 50 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 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 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 01:11. Check the detail of the improvement plan below.

00:20 Potential Improvement 28.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Splits Potential Improvement Focus During Training
Sled Push 00:20 (From 01:42 to 01:22) 28.2%
Rowing 00:20 (From 04:21 to 04:01) 28.2%
Sled Pull 00:13 (From 02:42 to 02:29) 18.3%
BBJ 00:11 (From 02:11 to 02:00) 15.5%
Ski Erg 00:05 (From 03:47 to 03:42) 7.0%
Wall Balls 00:02 (From 03:23 to 03:21) 2.8%
Farmers Carry 00:00 (From 01:16 to 01:16) 0.0%
Sandbag Lunges 00:00 (From 02:13 to 02:13) 0.0%
Run Total 00:00 (From 30:49 to 30:49) 0.0%

Splits Time

Sean White, Belle Macfarlane Perfect Race
Splits Total Average Total
Running 1 03:21 00:00 03:20 +00:01 00:00 +00:00
Ski Erg 03:47 03:21 03:40 +00:07 03:20 +00:01
Running 2 03:48 07:08 03:53 -00:05 07:00 +00:08
Sled Push 01:42 10:56 01:30 +00:12 10:53 +00:03
Running 3 03:56 12:38 03:54 +00:02 12:23 +00:15
Sled Pull 02:42 16:34 02:25 +00:17 16:17 +00:17
Running 4 03:51 19:16 03:56 -00:05 18:42 +00:34
Burpees Broad Jump 02:11 23:07 02:03 +00:08 22:38 +00:29
Running 5 03:51 25:18 03:56 -00:05 24:41 +00:37
Rowing 04:21 29:09 03:59 +00:22 28:37 +00:32
Running 6 03:47 33:30 03:55 -00:08 32:36 +00:54
Farmers Carry 01:16 37:17 01:21 -00:05 36:31 +00:46
Running 7 03:57 38:33 03:58 -00:01 37:52 +00:41
Sandbag Lunges 02:13 42:30 02:24 -00:11 41:50 +00:40
Running 8 04:21 44:43 04:00 +00:21 44:14 +00:29
Wall Balls 03:23 49:04 03:25 -00:02 48:14 +00:50
Roxzone 03:05 55:23 03:44 -00:39 55:23
Based on 50 athletes with similar finish time in Hyrox Doubles Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sean and Belle, what an incredible performance at the 2023 Dallas Hyrox! Finishing 2nd overall and in your age group is no small feat—you're in the top 2% of a fierce competition! đŸ’Ș Your overall time of 00:55:23 is impressive, especially with a total running time that outpaced the average by 5 minutes. This clearly indicates you're more of a runner than a strength athlete, and that’s fantastic!

However, let’s delve a bit deeper. Your pacing suggests that you may have started off a bit too fast in the first running segment. Clocking in at 00:03:21, you were 2 seconds slower than average, which might have left you a bit fatigued for the subsequent exercises. It’s crucial to find that sweet spot where you’re pushing hard but not burning out early. Think of it as a marathon, not a sprint—unless you’re trying to sprint a marathon, then we need to talk strategy!

Segments to Improve:

While you excelled in many areas, a few segments stand out as opportunities for improvement:

  • Sled Push (00:01:42): This was your slowest segment, 12 seconds behind the average. To improve, focus on building both strength and technique. Incorporate sled push drills into your routine, aiming for shorter distances with maximum effort. Work on your stance—keep your hips low and drive through your legs, using your arms for rhythm. Try doing 5 sets of 20 meters at high intensity with 1-2 minutes rest in between.
  • Rowing (00:04:21): You were 22 seconds slower than average here. Rowing efficiency is key! Consider working on your technique—focus on your stroke rate and power output. Implement interval training on the rower, such as 5x500 meters at a challenging pace, with a minute of rest in between. Aim to increase your stroke power and reduce the time taken per stroke.
  • Sled Pull (00:02:42): This segment was 16 seconds slower than average. Similar to the sled push, work on your pulling technique. Incorporate resistance band drills to strengthen your pulling muscles. For sled pulls, try to practice with different weights; do intervals where you pull a moderate load for 30 seconds, rest for 1 minute, and repeat 5 times.

Make sure to pay attention to your transitions as well. The roxzone was 35 seconds faster than average, which means you’re efficient, but let’s refine that even more! You want to transition like a ninja—quick, smooth, and stealthy! đŸ„·

Race Strategies:

As you gear up for your next competition, here are some strategies to optimize your race performance:

  • Start with a Controlled Pace: In the first running segment, start a bit slower to conserve energy for the more taxing exercises. Remember, it’s about sustaining your performance over the entire course.
  • Hydrate and Fuel Wisely: Make sure you're properly hydrated before the race and consider small, easily digestible snacks during the event to keep your energy levels high.
  • Focus on Breathing: During intense segments like the sled push or rowing, focus on your breath. Deep breathing can help keep you calm and maintain your stamina.
  • Mindset is Key: Keep a positive mindset throughout the race. When you hit a tough segment, remind yourselves of your training and that you’re stronger than you think. “You’re not done until you’re done!”
Conclusion:

Sean and Belle, you’ve proven that hard work and determination pay off. Your performance in Dallas showcases your potential, but there’s always room for growth. Take these insights and turn them into action. Remember, “The only way to achieve the impossible is to believe it is possible.” 🏆 Keep pushing your limits, and let’s turn those weaknesses into strengths!

Now, go crush that next training session like it owes you money! đŸ’„ The Rox-Coach is here to keep you motivated and on track towards your next victory! Let’s get after it!

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
Other Results from this athlete
2024 London Sean White 01:24:28
2024 Houston Sean White, Belle Macfarlane 53:35
2023 Los Angeles Jared Price, Sean White 01:01:21
2023 London Sean White 01:50:44
2023 Melbourne Sean White, Ari Stabologlou, Denise Yeung, Vanessa White 01:30:06
2023 World Championships Manchester Belle Macfarlane 01:02:11
2023 World Championships Manchester Sean White, Belle Macfarlane 56:22
2023 Anaheim Sean White 01:07:40
2023 Anaheim Belle Macfarlane 01:04:08
2023 Dallas Sean White, Belle Macfarlane 59:29

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