Carl Haight, Romela De Guzman Hyrox Result

Dive into this athlete’s performance at 2024 Toronto 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.

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Performance Highlights

USA Flag Carl Haight USA Flag Romela De Guzman Mixed 30-39 #112007 01:21:31 50th in AG | Top 21.7% 105th | Top 20.8%
-02:24
43:55
Run Total
-00:18
05:29
Avg. Lap
-00:14
04:57
Best Lap
+01:38
29:57
Workout Total
+00:12
03:44
Avg. Workout
+00:49
07:43
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 1000 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 1000 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 1000 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 03:22. Check the detail of the improvement plan below.

01:08 Potential Improvement 33.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Splits Potential Improvement Focus During Training
Sled Pull 01:08 (From 04:53 to 03:45) 33.7%
BBJ 00:56 (From 04:07 to 03:11) 27.7%
Sandbag Lunges 00:41 (From 04:25 to 03:44) 20.3%
Sled Push 00:19 (From 02:19 to 02:00) 9.4%
Rowing 00:18 (From 04:57 to 04:39) 8.9%
Ski Erg 00:00 (From 04:03 to 04:03) 0.0%
Farmers Carry 00:00 (From 01:12 to 01:12) 0.0%
Wall Balls 00:00 (From 04:01 to 04:01) 0.0%
Run Total 00:00 (From 43:55 to 43:55) 0.0%

Splits Time

Carl Haight, Romela De Guzman Perfect Race
Splits Total Average Total
Running 1 05:14 00:00 05:23 -00:09 00:00 +00:00
Ski Erg 04:03 05:14 04:14 -00:11 05:23 -00:09
Running 2 04:57 09:17 05:31 -00:34 09:37 -00:20
Sled Push 02:19 14:14 02:05 +00:14 15:08 -00:54
Running 3 05:22 16:33 05:47 -00:25 17:13 -00:40
Sled Pull 04:53 21:55 03:58 +00:55 23:00 -01:05
Running 4 05:21 26:48 05:49 -00:28 26:58 -00:10
Burpees Broad Jump 04:07 32:09 03:20 +00:47 32:47 -00:38
Running 5 05:27 36:16 05:56 -00:29 36:07 +00:09
Rowing 04:57 41:43 04:41 +00:16 42:03 -00:20
Running 6 05:33 46:40 05:51 -00:18 46:44 -00:04
Farmers Carry 01:12 52:13 01:47 -00:35 52:35 -00:22
Running 7 05:44 53:25 05:53 -00:09 54:22 -00:57
Sandbag Lunges 04:25 59:09 03:52 +00:33 01:00:15 -01:06
Running 8 06:20 01:03:34 06:08 +00:12 01:04:07 -00:33
Wall Balls 04:01 01:09:54 04:22 -00:21 01:10:15 -00:21
Roxzone 07:43 01:21:31 06:54 +00:49 01:21:31
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Haight Carl and De Guzman Romela, you two absolutely crushed it at the 2024 Toronto Hyrox event, finishing with an impressive overall time of 01:21:31! Your performance places you in the top 20% of the competition—well done! đŸ’„ With a total running time of 00:43:55, you showcased a strong running profile, beating the average by a solid 02:25. This is a clear indicator that both of you have the endurance to push through the running segments effectively. However, your pacing in the early stages (Running 1 at 00:05:14) suggests you might have gone out a touch too conservatively, ranking in the 49th percentile. You want to hit that sweet spot—where your engine’s revving without blowing a gasket! đŸƒâ€â™‚ïžđŸ’š

While your running performance is commendable, the results indicate some room for improvement in strength-oriented exercises, particularly the Sled Pull and Burpees Broad Jump. Remember, it’s a mixed race, and you need to balance your running prowess with solid strength. The good news is, improvement is just around the corner if you’re ready to grind it out! đŸ’Ș

Segments to Improve:
  • Sled Pull: 00:04:53 (55th percentile)
  • This segment was a bit of a struggle. To turn this weakness into strength, focus on the following drills:

    • Heavy Rows: Incorporate heavy rows into your weekly strength training. Aim for 4 sets of 6-8 reps, focusing on form and explosive movement.
    • Weighted Carries: Practice Farmer's carries with heavier weights to build your grip strength and overall core stability. Add this in for 3 sets of 40 meters.
    • Pulling Drills: Use resistance bands or a sled in your workouts, pulling them with a controlled pace. Aim for 4-5 sets of 20m.
  • Burpees Broad Jump: 00:04:07 (79th percentile)
  • Burpees are a love-hate relationship, but they can be your best friends! To sharpen this segment, try these:

    • Burpee Technique Drills: Break it down! Practice just the burpee component (up-down) without the jump and focus on speed. Do this for 5 sets of 10 reps.
    • Broad Jump Variations: Include broad jumps in your routine—aim for 3 sets of 8 jumps, focusing on explosive power and landing softly.
    • Transition Work: Since this segment is about rhythm and flow, practice transitioning quickly from the burpee into the jump. Set a timer and see how many you can do in a minute!
  • Sandbag Lunges: 00:04:25 (73rd percentile)
  • These lunges are where power meets endurance. To level up here, try:

    • Weighted Lunges: Incorporate heavy lunges, focusing on keeping your torso upright. Aim for 4 sets of 10 reps per leg.
    • Plyometric Lunges: Add jumping lunges into your routine. 3 sets of 10 per leg will build explosive strength.
    • Form Correction: Ensure you're taking deep enough lunges to engage your glutes and quads fully. Film yourself to check your form!
Race Strategies:
  • Pacing Strategy: Start with a controlled first run. Aim to maintain a pace that feels sustainable but challenging—by the time you hit Running 3, you should be ready to push a bit harder. Remember, it’s a marathon, not a sprint!
  • Transition Efficiency: Focus on minimizing time in the Roxzone. Practice quick transitions in training—this means knowing your gear and having a game plan for every segment!
  • Mindset Reset: During tough segments, employ positive self-talk. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward” (thanks, Rocky). Stay mentally tough! đŸ„Š
Conclusion:

Haight and Romela, you’ve shown that you belong in the upper echelon of Hyrox competitors! The combination of running prowess and a few adjustments in strength training can elevate your game to the next level. Remember, “You’re not a product of your environment; you’re a product of your decisions.” Each decision you make in training and racing can lead you to greatness. Keep pushing, keep grinding, and let’s make those weaknesses into strengths! đŸ’ȘđŸ’„

Now, go crush your next training session! The Rox-Coach believes in you! 🏆

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