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Lewis Ross, Seb Smith, Rory Mcginn, Craig Allison
Hyrox Result
Dive into this athleteâs performance at 2024 Glasgow 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
204 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 Team Relay 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 204 athletes with similar finish time in Hyrox Team Relay 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 204 athletes with similar finish time in Hyrox Team Relay 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 204 athletes with similar finish time in Hyrox Team Relay 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 Team Relay 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
06:35.
Check the detail of the improvement plan below.
Based on 204 athletes with similar finish time in Hyrox Team Relay Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ross, congrats on completing the 2024 Glasgow Hyrox Team Relay! Your overall time of 01:12:18 places you in the top 75% of competitors, which is a solid achievement. However, thereâs always room for improvement, and thatâs where we focus on turning potential into performance! Your pacing was a bit too aggressive at the start, especially during Running 1, where you were 2 seconds faster than average. This strategy might have cost you in the later running segments, particularly Running 4, which saw a significant slowdown of 1:26 slower than average. The good news? You have a runner's profile, but it seems like you need to work on strengthening your endurance and overall transition efficiency. You had a total running time that was 11 seconds slower than the average, suggesting that while you have the speed, your endurance needs some love.
Segments to Improve:
Let's dive into those segments where you can elevate your game:
Burpees Broad Jump (00:06:37 - 2:55 slower than average): This was your toughest segment, and itâs where time slipped away. Focus on explosive power and endurance:
Drill: Practice burpee variations to build strength and speed. Aim for sets of 10-15 with minimal rest.
Technique: Ensure youâre landing softly and using your legs to propel yourself into the jump; donât let the upper body fatigue you too quickly!
Workout: Incorporate a circuit of burpees, box jumps, and squat jumps to build explosive power.
Sandbag Lunges (00:04:32 - 0:42 slower than average): Lunges can be grueling, especially under fatigue. Letâs make these a strength:
Drill: Perform lunges with a sandbag, focusing on maintaining form. Consider using lighter weights initially to perfect your mechanics.
Workout: Add weighted lunges to your routine, try 4 sets of 10-12 reps, and mix in walking lunges to improve stability and endurance.
Wall Balls (00:05:28 - 0:56 slower than average): Wall balls require coordination and endurance.
Drill: Practice wall balls in intervals. Try sets of 20-30 reps with controlled breathing.
Technique: Focus on your squat depth and ball release; a strong catch leads to a more efficient throw!
Workout: Pair wall balls with a cardio exercise, like rowing or running, to mimic race fatigue.
Race Strategies:
To maximize your performance during the race, consider these strategies:
Pacing: Start with a controlled pace in the first running segment. Aim for a few seconds slower than your fastest lap to conserve energy for the latter parts of the race.
Transitions: Focus on minimizing your Roxzone time. Practice quick transitions in training by setting up a mock Hyrox course and timing your shifts between exercises.
Breathing Techniques: Incorporate breathing drills during trainingâdeep, controlled breaths can help manage fatigue during tough segments like the Burpees Broad Jump.
Conclusion:
Ross, youâve got the foundation, and now itâs about refining those skills to unlock your true potential! Remember, âIt's not about how hard you hit. It's about how hard you can get hit and keep moving forward.â â Rocky Balboa. Embrace the grind, enjoy the process, and letâs transform those weaknesses into strengths. And hey, if Burpees were easy, theyâd be called 'sitting down'! đȘ Keep pushing, and letâs get after it! Your next race is waiting. The Rox-Coach believes in you!
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 Team Relay Men