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Misi Manoa
Hyrox Result
Dive into this athleteâs 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.
Itâs 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?
Hereâs 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 perfectlyâguiding 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 thereâs 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 thereâs room to improve.
Youâll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are outâso 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
05:29.
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:
Manoa, you crushed it out there in Auckland! Finishing 30th in your age group (top 14% of 205 athletes) with an overall time of 01:17:08 is commendable. You've got some serious grit! Let's break down your performance: you're showing signs of a strong runner profile, but your total running time of 00:40:50 is 02:05 slower than the average. While you have a solid base, it indicates that you may need to focus on enhancing your running efficiency alongside your strength endurance.
Your pacing during the race was a bit of a rollercoaster. You kicked off with Running 1 slower than average (00:04:30), which may have cost you some time. Starting a bit too slow can be just as detrimental as going out too fastâit's all about finding that sweet spot. Overall, your performance shows great strength in certain areas, but there's room for improvement in your transitions and some of your strength-based exercises.
Segments to Improve:
Here are the segments where you can really level up:
Sandbag Lunges (00:05:20) - This segment was 00:51 slower than the average, indicating that your endurance and strength need work. Focus on your form and the range of motion. Consider this:
Lunge Drills: Incorporate weighted lunge variations (front, reverse, walking lunges) in your training. Aim for higher reps at moderate weight to improve endurance.
Form Corrections: Ensure your front knee doesnât extend past your toes and that your back knee is lowered to just above the ground for optimal muscle engagement.
Core Strengthening: A strong core supports better lunging mechanics. Add planks and rotational exercises to your routine.
Sled Push (00:02:39) - Just 00:02 slower than average, but thatâs a segment you can conquer. Hereâs how:
Sled Training: Incorporate heavier sled pushes in your trainingâfocus on short intervals at max effort to build strength. Aim for multiple sets of 20-30 meters.
Leg Day: Include squats and leg presses to increase your overall pushing power, and ensure youâre doing enough accessory work for your quads and glutes.
Speed Work: Practice explosive starts to improve your initial push-out. 5-10 meter sprints can help with this.
Overall Roxzone (00:05:15) - While you were faster than average here, thereâs always room to sharpen those transitions.
Transition Drills: Set up mock races where you transition quickly between exercises. Focus on minimizing downtimeâpractice taking your gear off and preparing for the next workout efficiently.
Overall Fitness: Incorporate circuit training that mimics the race structure to build your aerobic and anaerobic fitness simultaneously. This will help you maintain intensity even as you switch from running to strength-based exercises.
Race Strategies:
Here are some strategies to implement in your next race:
Pacing: Start with a conservative pace during the first two runs to gauge your energy levels, especially if you find yourself going too fast. Controlled takes off help avoid fatigue later.
Breathing Techniques: Use rhythmic breathing during your runsâexhale on every other stride to maintain a steady oxygen flow. This will help manage your heart rate and keep you calm.
Visualize Your Transitions: Before the race, mentally rehearse how youâll move from one station to the next. This can cut down on the time spent in the Roxzone.
Focus on Form: Maintain proper technique even when fatigue sets in. Itâs not just about going harder; it's about going smarter. Finish strong, and remember that your mind is your greatest weapon!
Conclusion:
Manoa, youâve got what it takes to elevate your performance! Remember, âItâs not about the destination; itâs about the journey.â Keep pushing your limits, and don't shy away from the grind. Every moment spent training is a step closer to your goals. Whether itâs lunges or sled pushes, every rep counts!
And hey, why did the runner bring string to the Hyrox competition? To tie up loose ends! đ Keep that humor alive and look forward to your next race with confidence. Youâre not just competing; youâre evolving. Believe in yourself, and letâs turn those weaknesses into strengths. You've got this! đȘ