Tag us on
@theroxcoach
and give us your feedback when analysing your results 🎯
Close
Liam Cooper
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
168 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 168 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 168 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 168 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
13:07.
Check the detail of the improvement plan below.
Based on 168 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Cooper, you put in a solid effort out there in Auckland! Finishing 57th in your age group among 98 competitors puts you in the top 58%—not too shabby! Your overall time of 02:12:00 is commendable, especially with a total running time of 01:02:40, which is a remarkable 01:37 faster than average. Clearly, you've got the heart and legs of a runner! Your pacing in the first segment was on point, coming in 00:30 faster than average for Running 1. However, it seems like the sled push and pull sections threw you off a bit more than expected. It might be time to hit the gym and give those muscles a little more love. You’re leaning more toward a runner profile, so let’s work on that strength without sacrificing your speed!
Segments to Improve:
Let’s dive into those segments that need a little extra TLC:
Wall Balls (00:14:05): Yikes! That's a hefty 02:33 slower than average. Focus on your form here. Aim for a consistent rhythm—squat, throw, catch, repeat. Try doing sets of 10-15 reps, focusing on explosive power during the throw. Incorporate thrusters into your routine to build strength and endurance.
Sandbag Lunges (00:09:29): Coming in 00:22 slower than average indicates potential for improvement. These require core stability and leg strength. Add weighted lunges into your training, and practice transitioning between lunges and running to mimic race conditions. Try a lunge matrix—forward, backward, and lateral lunges with light to moderate weight.
Sled Pull (00:08:52): 01:07 slower than average here. It’s time to pull some serious weight! Work on your grip strength and lower body power. Incorporate sled drags and resistance band pulls into your training at least once a week. Start with lighter weights and build up as you master your technique.
Burpees Broad Jump (00:09:49): 00:10 slower than average. Burpees can be a killer, but you should own them! Break down the movement: practice your push-ups and jumps separately, then combine them. Set a timer for 30 seconds and see how many you can do, aiming to improve each session.
Race Strategies:
Let's talk strategy for your next race. Here are a few tips to keep in mind:
Pacing: Start strong but don’t blow your load in the first run. Maintain that runner’s pace but save energy for the strength exercises. You can’t win a race by just being fast on the run!
Transitions: Your roxzone time was 01:30 faster than average, which is great! Keep that momentum going. Practice quick transitions in training—try setting up a mini-course where you switch from one exercise to another in as little time as possible.
Breathing: Focus on your breathing during the strength segments. Controlled breaths can help you push through tougher movements without fatiguing too quickly.
Hydration & Nutrition: Don’t underestimate the power of hydration and proper nutrition before the race. Fuel your body with the right nutrients and stay hydrated to maintain energy levels.
Conclusion:
Cooper, you've got the makings of a strong competitor! Remember, it’s not just about finishing; it’s about finishing strong and learning along the way. As David Goggins says, “You will never learn from people if you always tap dance around the truth.” Embrace the tough parts of your race, learn from them, and turn them into strengths! And if you ever feel like giving up, just remember, the only bad workout is the one you didn’t do! Keep pushing, keep grinding, and let’s make your next race even better! You got this! 💪💥
Stay strong, Cooper. Your Rox-Coach is right here, ready to help you crush those Hyrox goals!