Dive into this athlete’s performance at 2023 Singapore 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 395 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 03:38. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:50 (From 05:43 to 03:53) | 50.5% |
| Sled Push | 00:34 (From 02:56 to 02:22) | 15.6% |
| BBJ | 00:25 (From 03:09 to 02:44) | 11.5% |
| Run Total | 00:22 (From 31:03 to 30:41) | 10.1% |
| Wall Balls | 00:14 (From 04:34 to 04:20) | 6.4% |
| Farmers Carry | 00:05 (From 01:35 to 01:30) | 2.3% |
| Sandbag Lunges | 00:04 (From 03:27 to 03:23) | 1.8% |
| Ski Erg | 00:02 (From 03:51 to 03:49) | 0.9% |
| Rowing | 00:02 (From 04:06 to 04:04) | 0.9% |
| Gabe Heck | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:37 | 00:00 | 03:31 +00:06 | 00:00 +00:00 |
| Ski Erg | 03:51 | 03:37 | 03:57 -00:06 | 03:31 +00:06 |
| Running 2 | 03:38 | 07:28 | 03:45 -00:07 | 07:28 +00:00 |
| Sled Push | 02:56 | 11:06 | 02:52 +00:04 | 11:13 -00:07 |
| Running 3 | 03:45 | 14:02 | 04:00 -00:15 | 14:05 -00:03 |
| Sled Pull | 05:43 | 17:47 | 04:17 +01:26 | 18:05 -00:18 |
| Running 4 | 03:59 | 23:30 | 04:02 -00:03 | 22:22 +01:08 |
| Burpees Broad Jump | 03:09 | 27:29 | 03:05 +00:04 | 26:24 +01:05 |
| Running 5 | 03:54 | 30:38 | 04:06 -00:12 | 29:29 +01:09 |
| Rowing | 04:06 | 34:32 | 04:10 -00:04 | 33:35 +00:57 |
| Running 6 | 03:55 | 38:38 | 04:02 -00:07 | 37:45 +00:53 |
| Farmers Carry | 01:35 | 42:33 | 01:41 -00:06 | 41:47 +00:46 |
| Running 7 | 03:49 | 44:08 | 04:04 -00:15 | 43:28 +00:40 |
| Sandbag Lunges | 03:27 | 47:57 | 03:45 -00:18 | 47:32 +00:25 |
| Running 8 | 04:29 | 51:24 | 04:16 +00:13 | 51:17 +00:07 |
| Wall Balls | 04:34 | 55:53 | 04:49 -00:15 | 55:33 +00:20 |
| Roxzone | 04:15 | 01:04:34 | 04:12 +00:03 | 01:04:34 |
Specific Training Strategies and Techniques:
1. Strength Training for Sled Pull: Gabe should incorporate exercises that target his posterior chain, such as deadlifts, Romanian deadlifts, and hip thrusts. These exercises will help him develop the necessary strength and power for pulling the sled efficiently.
2. Speed and Power Training for Sled Push: Gabe can improve his sled push performance by incorporating explosive exercises into his training routine. Plyometric exercises like box jumps and medicine ball throws can help him develop the necessary power and speed for the sled push.
3. Transition Time Improvement: Gabe should focus on improving his transition time between segments. This can be achieved by incorporating specific drills into his training routine. For example, practicing quick and efficient equipment changes during training sessions can help him reduce the time spent in the roxzone.
Overall, Gabe Heck's performance in the 2023 Singapore Hyrox race was exceptional. By addressing the areas of improvement in the Sled Pull and Sled Push segments, and implementing the suggested training strategies and techniques, Gabe can further enhance his performance and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Robert Downton | 2024 Sydney | 01:04:41 | |
| Raúl Capitán | 2024 Nice | 01:05:02 | |
| Stephen Pelkofer | 2024 Fort Lauderdale | 01:04:49 | |
| Grant Bain | 2025 Glasgow | 01:04:39 | |
| Damien Scannell | 2023 London | 01:04:21 | |
| Darren Ritchie | 2024 London | 01:04:45 | |
| Ryan Atkins | 2024 Toronto | 01:05:04 | |
| James Muscart | 2022 Berlin | 01:04:32 | |
| Mark Nieuwenhuis | 2025 Belgium | 01:04:38 | |
| Paul Ryan | 2024 Dublin | 01:04:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2025 Taipei Gabe Heck | 58:12 | |
| 2025 Taipei Callum Meehan, Gabe Heck, Joshua Smith, Kenny Wang | 55:13 | |
| 2025 Shanghai Callum Meehan, Gabe Heck | 49:49 | |
| 2025 Shanghai Callum Meehan, Gabe Heck, Joshua Smith, Kenny Wang | 52:37 | |
| 2025 Malaga Gabe Heck | 57:57 | |
| 2024 Hong Kong Callum Meehan, Gabe Heck | 50:37 | |
| 2024 Hong Kong Julien Prieur, Callum Meehan, Gabe Heck, Pierre Algret | 49:44 | |
| 2024 Incheon Gabe Heck | 57:22 | |
| 2024 Incheon Gabe Heck, Anita Bye, Ari Pekka Savolainen, Tamaryn Whitehead | 01:02:28 | |
| 2024 Singapore Gabe Heck | 59:01 | |
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Gabe Heck
