Dive into this athlete’s performance at 2023 Hong Kong 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 330 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 02:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Push | 01:35 (From 04:00 to 02:25) | 66.0% |
| Run Total | 00:32 (From 31:31 to 30:59) | 22.2% |
| BBJ | 00:09 (From 02:57 to 02:48) | 6.3% |
| Sled Pull | 00:07 (From 04:05 to 03:58) | 4.9% |
| Farmers Carry | 00:01 (From 01:33 to 01:32) | 0.7% |
| Ski Erg | 00:00 (From 03:47 to 03:47) | 0.0% |
| Rowing | 00:00 (From 04:05 to 04:05) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:08 to 03:08) | 0.0% |
| Wall Balls | 00:00 (From 03:46 to 03:46) | 0.0% |
| Tom Rodgers | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 02:45 | 00:00 | 03:27 -00:42 | 00:00 +00:00 |
| Ski Erg | 03:47 | 02:45 | 03:55 -00:08 | 03:27 -00:42 |
| Running 2 | 03:33 | 06:32 | 03:44 -00:11 | 07:22 -00:50 |
| Sled Push | 04:00 | 10:05 | 02:50 +01:10 | 11:06 -01:01 |
| Running 3 | 04:10 | 14:05 | 03:58 +00:12 | 13:56 +00:09 |
| Sled Pull | 04:05 | 18:15 | 04:13 -00:08 | 17:54 +00:21 |
| Running 4 | 04:13 | 22:20 | 04:01 +00:12 | 22:07 +00:13 |
| Burpees Broad Jump | 02:57 | 26:33 | 03:01 -00:04 | 26:08 +00:25 |
| Running 5 | 04:08 | 29:30 | 04:04 +00:04 | 29:09 +00:21 |
| Rowing | 04:05 | 33:38 | 04:09 -00:04 | 33:13 +00:25 |
| Running 6 | 04:15 | 37:43 | 04:01 +00:14 | 37:22 +00:21 |
| Farmers Carry | 01:33 | 41:58 | 01:40 -00:07 | 41:23 +00:35 |
| Running 7 | 04:14 | 43:31 | 04:04 +00:10 | 43:03 +00:28 |
| Sandbag Lunges | 03:08 | 47:45 | 03:39 -00:31 | 47:07 +00:38 |
| Running 8 | 04:16 | 50:53 | 04:16 +00:00 | 50:46 +00:07 |
| Wall Balls | 03:46 | 55:09 | 04:44 -00:58 | 55:02 +00:07 |
| Roxzone | 05:07 | 01:03:54 | 04:08 +00:59 | 01:03:54 |
Tom's total running time of 00:31:31 is particularly noteworthy, as it is 00:30 faster than the average time. This indicates that he has a strong running profile and excels in this aspect of the race. His best running lap of 00:02:45 is also impressive, being 00:49 faster than the average time.
- Strength Training: Since Tom's total running time was faster than average and he excelled in the running segments, it is crucial for him to continue prioritizing and maintaining his running performance. However, he should also incorporate strength training exercises to further enhance his overall performance. This can involve integrating resistance training exercises such as weightlifting, bodyweight exercises, and functional movements that target specific muscle groups used in Hyrox events.
- Transition Efficiency: To minimize time lost in the Roxzone segment, Tom should prioritize efficient and quick transitions between exercise zones during his training sessions. He can simulate race scenarios by practicing moving swiftly from one exercise to another, focusing on maintaining momentum and minimizing rest time. This will help him improve his Roxzone time during the actual race.
In conclusion, Tom Rodgers displayed a strong performance in the 2023 Hong Kong Hyrox race, showcasing his running prowess and overall fitness. To further enhance his performance, he should focus on improving the Sled Push, Roxzone, and Sled Pull segments. By incorporating specific training strategies, exercises, and form corrections, Tom can develop the necessary strength, endurance, and transition efficiency to excel in these areas. Implementing race strategies such as balanced pacing, strength training, and efficient transitions will contribute to his continued success in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Samuel Pimentel Luis | 2023 Madrid | 01:03:32 | |
| Michael Logue | 2023 Dubai | 01:04:21 | |
| Markus Pütz | 2023 Hannover | 01:03:38 | |
| Shane Mc Gowan | 2023 Barcelona | 01:03:31 | |
| Raúl Capitán Sánchez | 2025 Bilbao | 01:04:11 | |
| Diego Caballero | 2025 Malaga | 01:03:24 | |
| Gaetano Di Tavi | 2024 Nice | 01:04:14 | |
| Aurélien Parisy | 2024 Nice | 01:03:41 | |
| Félix Vercouter | 2025 Paris | 01:03:52 | |
| Rob Fahrenheim | 2023 World Championships Manchester | 01:03:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2025 Barcelona Tom Rodgers | 56:05 | |
| 2025 Auckland Tom Rodgers | 59:41 | |
| 2024 Perth Tom Rodgers | 58:37 | |
| 2024 Brisbane Tom Rodgers | 58:18 | |
| 2024 Sydney Tom Rodgers | 01:00:16 | |
| 2024 Melbourne Tom Rodgers, Bree Garreffa | 55:13 | |
| 2024 Melbourne Chris Woolley, Tom Rodgers, Dexter Buchanan, Mick Chapman | 49:29 | |
| 2024 Melbourne Chris Woolley, Tom Rodgers | 52:53 | |
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Tom Rodgers
