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Connor Steens
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
04:08.
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:
Steens Connor, you absolutely crushed it at the 2025 Auckland Hyrox! Finishing 40th in your age group out of 205 athletes puts you in the top 19%, which is no small feat! 🚀 Your overall time of 01:19:51 is impressive, especially considering your total running time of 00:39:47, which is 00:17 faster than average. This showcases your strong runner profile; you've got the legs to carry you through the course! However, your pacing needs some fine-tuning. The first running segment was 00:22 slower than average (at 00:04:44), indicating you might have started a bit too conservatively. Remember, the clock is ticking, and every second counts in Hyrox!
You’re clearly better at running than strength, but we’ll talk about balancing that out in the next sections. Keep that fire burning, because you’ve got the potential to break into the top tier with a little more focus on your strength segments. 💪
Segments to Improve:
Burpees Broad Jump (00:05:37): This segment was a major time drain, costing you 00:49 compared to the average. To improve, focus on explosive power and endurance. Incorporate burpee box jumps into your training, where you perform a burpee followed by a jump onto a box. Aim for 3 sets of 10 reps, with a focus on speed and explosiveness. Also, practice your jump technique to maximize efficiency.
Wall Balls (00:06:22): Here, you were 00:28 slower than the average. To boost your performance, work on your squat depth and throwing mechanics. Incorporate weighted squats and med ball throws into your weekly routine. Focus on doing 4 sets of 15 reps, ensuring a smooth transition from squat to throw.
Sandbag Lunges (00:04:53): At 00:13 slower than average, we need to strengthen your legs and core stability. Perform weighted lunges with a sandbag, aiming for 4 sets of 10 per leg. Focus on keeping your torso upright and your knee tracking over your toes to prevent injury.
Sled Push (00:02:51): You lost 00:08 here. To improve this, focus on your driving technique. Do some sled pushes at varying weights for 5 sets of 20 meters, focusing on short, explosive bursts. Remember, keep your head down and drive through your legs!
Roxzone (00:05:15): A time that was 00:54 faster than average is impressive, but we want to maximize this too. To improve transition times, practice quick transitions between exercises. Set up a mini circuit with 5 exercises and aim to complete them in rapid succession with minimal rest. Time yourself and aim to beat your previous best. 🚀
Race Strategies:
Start Strong, But Smart: You need to find that sweet spot in pacing. Start with a strong but controlled pace in the first running segment to conserve energy for the strength exercises. A good rule of thumb is to aim for about 80-85% effort on the first run.
Focus on Breathing: During the transitions and strength segments, focus on your breathing. Controlled breathing will help you recover faster, especially after high-intensity exercises. Think of it as your secret weapon!
Mindset is Key: During the tougher segments, remind yourself that pain is just weakness leaving the body. Channel your inner David Goggins—stay hard! When you feel like quitting, remember why you started. 🎯
Conclusion:
Steens, you’ve got the heart, the hustle, and the determination to take your performance to the next level. Remember, it’s not about how fast you can run; it's about how much grit you can muster when the going gets tough. Incorporate the drills and strategies we discussed, and keep pushing your limits—because comfort zones are where dreams go to die! 💥 Just like Goggins says, “You will never learn from people if you always tap dance around the truth.” So, embrace the tough work ahead, and let’s turn those weaknesses into strengths. The finish line is just the beginning! Keep it up, champ! 🏆
With you in your corner, The Rox-Coach is ready to help you smash that next Hyrox!
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men