Dive into this athlete’s performance at 2025 Cardiff 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 376 similar athletes.
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!
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.
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.
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.
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.
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 10:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 05:43 (From 11:13 to 05:30) | 52.2% |
| Farmers Carry | 01:54 (From 04:13 to 02:19) | 17.4% |
| BBJ | 01:52 (From 06:24 to 04:32) | 17.0% |
| Sled Pull | 01:28 (From 06:58 to 05:30) | 13.4% |
| Ski Erg | 00:00 (From 04:39 to 04:39) | 0.0% |
| Sled Push | 00:00 (From 03:10 to 03:10) | 0.0% |
| Rowing | 00:00 (From 04:53 to 04:53) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:28 to 04:28) | 0.0% |
| Run Total | 00:00 (From 32:13 to 32:13) | 0.0% |
| Jade Williams | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:57 | 00:00 | 04:29 -00:32 | 00:00 +00:00 |
| Ski Erg | 04:39 | 03:57 | 04:43 -00:04 | 04:29 -00:32 |
| Running 2 | 03:37 | 08:36 | 04:39 -01:02 | 09:12 -00:36 |
| Sled Push | 03:10 | 12:13 | 03:45 -00:35 | 13:51 -01:38 |
| Running 3 | 03:57 | 15:23 | 04:59 -01:02 | 17:36 -02:13 |
| Sled Pull | 06:58 | 19:20 | 05:52 +01:06 | 22:35 -03:15 |
| Running 4 | 03:53 | 26:18 | 04:59 -01:06 | 28:27 -02:09 |
| Burpees Broad Jump | 06:24 | 30:11 | 04:44 +01:40 | 33:26 -03:15 |
| Running 5 | 04:00 | 36:35 | 05:04 -01:04 | 38:10 -01:35 |
| Rowing | 04:53 | 40:35 | 04:58 -00:05 | 43:14 -02:39 |
| Running 6 | 04:00 | 45:28 | 05:00 -01:00 | 48:12 -02:44 |
| Farmers Carry | 04:13 | 49:28 | 02:30 +01:43 | 53:12 -03:44 |
| Running 7 | 04:07 | 53:41 | 05:04 -00:57 | 55:42 -02:01 |
| Sandbag Lunges | 04:28 | 57:48 | 04:48 -00:20 | 01:00:46 -02:58 |
| Running 8 | 04:42 | 01:02:16 | 05:27 -00:45 | 01:05:34 -03:18 |
| Wall Balls | 11:13 | 01:06:58 | 05:49 +05:24 | 01:11:01 -04:03 |
| Roxzone | 04:20 | 01:22:31 | 05:41 -01:21 | 01:22:31 |
Jade, first off, hats off to you for pushing through the competition and finishing strong at the 2025 Cardiff HYROX event! With an overall rank of 50 out of 187 athletes, you've placed yourself in the top 26%, and in your age group, you're sitting at rank 10, which is in the top 29% of 34 athletes. That’s nothing to scoff at! 🎉
Your total time of 01:22:31 showcases your grit, but it also highlights some areas where we can sharpen your performance. Your total running time of 32:13 is impressive, as it is faster than average by 7:41, indicating that you have a strong running profile. However, your pacing seems a bit erratic, starting strong but losing steam in some segments; we can work on that. Remember, "You are never done. You are always in the process of becoming." – David Goggins.
Let’s break down your race performance. While you started off with a solid first running segment at 03:57, which is 25 seconds slower than average, your second running segment at 03:37 showcased your true running potential, clocking in at an incredible 1 percentile rank! You clearly know how to get into your groove after the initial warm-up lap.
However, as you transitioned through the strength segments, especially the Sled Pull and Wall Balls, your performance lagged behind the average, showing that strength training might need a bit more attention. Your Roxzone time of 04:20 is slower than average, suggesting you spent more time transitioning than you’d like. In a race, every second counts, and we can work together to tighten up that time!
Now, let’s dive into the segments that need a little TLC:
Wall Balls: This segment is your biggest time sink. To cut down on this time, we need to focus on technique and conditioning. Aim for high repetitions in your training, using lighter weights to focus on form. Try sets of 20-30 reps, breaking them down into manageable chunks. Incorporate AMRAP (as many reps as possible) workouts focusing on explosive power. And remember, "You can't hurt me" – so keep pushing through those rounds! 💪
Farmers Carry: To improve your time here, you’ll want to focus on grip strength and core stability. Include exercises like farmer walks, heavy carries, and deadlifts in your routine, aiming for heavier weights as you progress. Ensure you're maintaining a strong, upright posture while carrying weight to maximize your efficiency. Aim for 3-5 sets of 40-60 meters in your training sessions.
Burpees Broad Jump: This segment is all about power and endurance. Work on your explosive movements with drills like box jumps and plyometric push-ups. Incorporate burpees into your high-intensity interval training (HIIT) sessions, aiming for speed and efficiency. Gradually reduce rest times to build your endurance. You’ll be jumping through hoops in no time! (Or should I say, jumping over the bar?)
Sled Pull: Your sled pull could use some speed work. Focus on building strength in your legs and upper body through sled pushes and pulls, as well as exercises like squats and lunges. Practice your technique and pacing during training—slow and steady might not win this race, but it will prepare you for the finish line!
During your next race, consider these strategies:
Jade, your performance at Cardiff is a testament to your hard work and determination. As you gear up for your next races—HYROX Birmingham on October 23rd, HYROX London Excel on December 4th, and Sports Direct HYROX Dublin on November 13th—keep your eyes on the prize! Each race is a stepping stone towards your goals. Remember, "It's not about how hard you hit; it's about how hard you can get hit and keep moving forward." – Rocky Balboa.
Stay focused on improving those key segments, and don’t hesitate to reach out for support or motivation. You've got the heart of a champion, and I believe you can turn these challenges into victories! Get ready to crush those next races! 💥🏆
Keep pushing your limits, and remember, the only bad workout is the one you didn’t do! Let’s make strides together, Jade! I’m the Rox-Coach, and I’m here to supercharge your journey! 💪
| Similar Athletes | |||
|---|---|---|---|
| Nathalie Samson | 2025 Glasgow | 01:22:46 | |
| Joelle Nolan | 2025 World Championships | 01:22:25 | |
| Cathrin Moeller | 2023 London | 01:22:48 | |
| Taylor Fiissel | 2025 New York | 01:22:58 | |
| Ashley Benson | 2024 Nice | 01:22:35 | |
| Corien Van Der Bijl | 2025 Belgium | 01:22:59 | |
| Rachel Joseph | 2025 World Championships | 01:22:53 | |
| Lisa Walterscheid | 2025 Cologne | 01:22:41 | |
| Franziska Lechner | 2019 Hannover | 01:22:46 | |
| Sandra Mace Mata | 2025 Bilbao | 01:22:04 | |
| Other Results from this athlete | ||
|---|---|---|
| 2025 World Championships Charlotte Taylor Green, Jade Williams | 01:01:13 | |
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Jade Williams
