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Tom Bird
Hyrox Result
Dive into this athlete’s performance at 2025 Auckland 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.
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 Men
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 Men
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 Men
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 Men
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 Men
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
06:01.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Tom, you crushed it out there in Auckland! Finishing in the top 25% of a strong field of 340 athletes is no small feat, and your overall time of 01:30:21 showcases your determination and hard work. You’ve got a solid foundation, especially with your Ski Erg and Sandbag Lunges, where you outperformed the average by significant margins. However, we need to address some pacing issues and your total running time, which was 05:04 slower than average. This indicates that we need to work on your running endurance and transitions. You might be more of a strength athlete, but there’s no reason you can’t improve your running performance. Remember, even cheetahs do some strength training! 🐆💪
Segments to Improve:
Now, let’s dive into the specifics of where you can enhance your performance:
Running 2 (00:07:11): This segment was your slowest, clocking in 02:03 slower than average. It’s critical to focus on pacing so you don’t burn out. To improve this, consider:
Interval Training: Incorporate sprinting intervals (e.g., 400m sprints followed by 1-minute recovery) to build speed and stamina.
Long Runs: Dedicate one day a week to a longer, slower run to build your aerobic base.
Roxzone (00:07:34): Slightly slower than average, indicating you might be resting too long or not transitioning efficiently. Let’s sharpen that:
Transition Drills: Practice quick transitions between exercises, aiming for 30 seconds or less. Use a stopwatch to keep yourself accountable.
Fitness Circuit: Create a circuit that mimics the race – move from one exercise to another with minimal rest to simulate race conditions.
Running 3 and Running 4: Both segments were slower than average, with 00:06:18 and 00:06:10 respectively. This suggests fatigue setting in. To combat this:
Tempo Runs: Incorporate tempo runs into your weekly regimen. These should be run at a challenging but manageable pace.
Strength Endurance: Focus on compound lifts (like deadlifts and squats) with higher reps to build strength endurance, crucial for maintaining your pace throughout the race.
Race Strategies:
Let’s optimize your race day approach:
Pacing Strategy: Start at a controlled pace rather than going all-out. Aim for negative splits – run the second half faster than the first. Remember, it’s not a sprint; it’s a marathon in disguise! 🏃♂️💨
Hydration & Nutrition: Stay hydrated and consider a carb source before and during the race. Your body needs fuel to keep going, just like a car needs gas! 🍔
Mindset: Keep a positive mindset. When it gets tough, remember the quote: “The only easy day was yesterday.” Visualize crossing that finish line strong!
Conclusion:
Tom, you have the heart and the drive. By focusing on these areas of improvement, you’ll not only enhance your running but also your overall performance. Remember, the race is a test of both physical and mental endurance. Embrace the grind, because growth happens when you push through your limits! Let’s knock it out of the park next time, and remember: “You are your only limit.” Keep pushing, keep believing, and let's get after it! 💥🏆
This is The Rox-Coach, and I’m here to help you unlock your full potential. Let’s get to work!