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 346 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 06:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:40 (From 43:34 to 39:54) | 53.3% |
| BBJ | 01:55 (From 06:41 to 04:46) | 27.8% |
| Farmers Carry | 00:50 (From 03:16 to 02:26) | 12.1% |
| Ski Erg | 00:22 (From 05:06 to 04:44) | 5.3% |
| Rowing | 00:06 (From 05:04 to 04:58) | 1.5% |
| Sled Push | 00:00 (From 02:38 to 02:38) | 0.0% |
| Sled Pull | 00:00 (From 05:37 to 05:37) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:08 to 04:08) | 0.0% |
| Wall Balls | 00:00 (From 04:58 to 04:58) | 0.0% |
| Rachel Cheevers | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:33 | 00:00 | 04:32 +01:01 | 00:00 +00:00 |
| Ski Erg | 05:06 | 05:33 | 04:47 +00:19 | 04:32 +01:01 |
| Running 2 | 05:05 | 10:39 | 04:48 +00:17 | 09:19 +01:20 |
| Sled Push | 02:38 | 15:44 | 03:52 -01:14 | 14:07 +01:37 |
| Running 3 | 05:19 | 18:22 | 05:06 +00:13 | 17:59 +00:23 |
| Sled Pull | 05:37 | 23:41 | 06:08 -00:31 | 23:05 +00:36 |
| Running 4 | 05:21 | 29:18 | 05:08 +00:13 | 29:13 +00:05 |
| Burpees Broad Jump | 06:41 | 34:39 | 05:01 +01:40 | 34:21 +00:18 |
| Running 5 | 05:36 | 41:20 | 05:13 +00:23 | 39:22 +01:58 |
| Rowing | 05:04 | 46:56 | 05:02 +00:02 | 44:35 +02:21 |
| Running 6 | 05:16 | 52:00 | 05:09 +00:07 | 49:37 +02:23 |
| Farmers Carry | 03:16 | 57:16 | 02:37 +00:39 | 54:46 +02:30 |
| Running 7 | 05:18 | 01:00:32 | 05:12 +00:06 | 57:23 +03:09 |
| Sandbag Lunges | 04:08 | 01:05:50 | 05:00 -00:52 | 01:02:35 +03:15 |
| Running 8 | 06:06 | 01:09:58 | 05:36 +00:30 | 01:07:35 +02:23 |
| Wall Balls | 04:58 | 01:16:04 | 06:11 -01:13 | 01:13:11 +02:53 |
| Roxzone | 04:18 | 01:25:20 | 05:58 -01:40 | 01:25:20 |
Rachel, first off, let’s take a moment to appreciate your incredible performance at the 2025 Cardiff HYROX event! Finishing overall 65 out of 187 athletes and 14th in your age group is no small feat. You’re in the top 34% overall and top 50% in your age category—this shows you’ve got some serious grit. Your overall time of 01:25:20 reflects both your commitment and potential.
Now, let’s talk pacing. Your total running time of 43:34 is +02:41 compared to the average, which suggests that you have a more robust running profile. This means you have the endurance, but there’s room to sharpen those strength segments. While you started strong, with a best lap of 05:05, it looks like you might have kicked off a bit too aggressively in the first segment. But don’t sweat it; we all have our moments—just think of it as your warm-up for the real race! 🚀
Now, let’s dive into the nitty-gritty of the race segments. You performed well in several areas, such as the Ski Erg and Burpees Broad Jump, but there are segments that need a little more love. Your first running lap was a tad slower than average, which may have set the tone for subsequent segments, especially the sled push and pull, where you dropped significantly in rank. Remember, every segment counts, and sometimes a small adjustment can make a huge difference in the outcome.
Looking at your performance, your strongest segments were the Ski Erg (5:06) and Burpees Broad Jump (6:41), where you ranked in the 82nd and 85th percentile, respectively. However, your Sled Push (2:38) and Wall Balls (4:58) were noticeably weaker, ranking in the 7th and 22nd percentiles. These segments clearly need more focus in your training. You want to be a well-rounded athlete, not just a runner with a knack for burpees, right? 😉
To improve your overall running time, you need to focus on endurance and speed. Incorporate interval training sessions where you alternate between high-intensity sprints and recovery jogs. For example, try 400m sprints followed by 2-minute jogs, repeating this for 5-8 rounds. Also, long runs at a conversational pace will build your endurance. Aim for at least one long run of 60-90 minutes each week.
To cut down that time significantly, practice drills that focus on explosiveness and technique. Try doing sets of 10 burpees followed by 10 broad jumps, maintaining a quick transition between the two. You can also incorporate a “Burpee Ladder” workout, where you increase the number of burpees each round while keeping the jumps consistent. Form is key here; ensure you’re landing softly and using your arms to propel yourself forward. Remember, it’s not just about speed; it’s about efficiency!
This segment can be a game-changer! To improve your Farmers Carry, focus on grip strength and core stability. Try carrying heavy kettlebells for specific distances, gradually increasing the weight. Incorporate exercises like planks and side planks to enhance core strength, which is crucial for maintaining stability when carrying heavy loads. Challenge yourself with timed carries to really push your limits!
For the Ski Erg, improve your efficiency by focusing on your technique. Practice sustained efforts at different intensities. Aim for 30-second intervals at maximum effort, followed by 1-minute of slower, controlled strokes to recover. Also, consider cross-training with rowing or swimming to build the same muscle groups and improve your overall aerobic capacity.
During your next race, remember to pace yourself better in the initial running segments. You want to start strong, but not so strong that you burn out before the halfway mark. Consider using a strategy like starting at 85% of your max effort for the first lap, then gradually building up. Visualize each segment before you start; mental preparation is crucial! When you hit the strength segments, focus on form over speed. You’ll be surprised how much time you can save by executing each movement correctly.
Rachel, you’ve shown that you’re a fierce competitor, and with focused training, the sky's the limit! Your upcoming races—HYROX Birmingham in October, Sports Direct HYROX Dublin in November, and HYROX London Excel in December—are perfect opportunities to implement these strategies and showcase your improved skills. Remember, “If you want to be great, you must be willing to be mocked, hated, and misunderstood.” Embrace the grind! 💪
Every workout, every race, is a step toward your goals. Keep pushing those limits, and let’s turn those weaknesses into strengths. You got this, Rachel! The Rox-Coach is here cheering you on! 🏆💥
| Similar Athletes | |||
|---|---|---|---|
| Marlies Huysentruyt | 2025 Belgium | 01:25:15 | |
| Louise Smith | 2024 Nice | 01:25:40 | |
| Catherine Rae | 2023 Barcelona | 01:25:43 | |
| Laura Rogers | 2021 Dallas | 01:24:55 | |
| Joanne Rostami | 2024 Dublin | 01:24:52 | |
| Lauren Bowe | 2025 Malaga | 01:24:50 | |
| Kirsty Hendey | 2023 London | 01:25:46 | |
| Natalia Gąsior | 2024 Nice | 01:25:36 | |
| Laura Royce | 2023 Melbourne | 01:25:23 | |
| Corinna Humbert | World Championships | 01:25:23 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Rachel Cheevers
