Toby Pope, Glenn Coghill Hyrox Result

Dive into this athlete’s performance at 2024 Brisbane 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.

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Performance Highlights

AUS Flag Toby Pope AUS Flag Glenn Coghill Men 40-49 #83001 01:11:59 9th in AG | Top 12.5% 122nd | Top 35.6%
-00:20
41:03
Run Total
-00:02
05:08
Avg. Lap
+00:20
04:54
Best Lap
+01:14
25:57
Workout Total
+00:09
03:14
Avg. Workout
-00:50
05:05
Roxzone

Race Summary

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 Doubles 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 Doubles 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 Doubles 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 Doubles 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 Doubles 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 02:43. Check the detail of the improvement plan below.

00:45 Potential Improvement 27.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Men
Splits Potential Improvement Focus During Training
BBJ 00:45 (From 03:25 to 02:40) 27.6%
Sled Pull 00:35 (From 03:26 to 02:51) 21.5%
Run Total 00:27 (From 41:03 to 40:36) 16.6%
Farmers Carry 00:19 (From 01:51 to 01:32) 11.7%
Sandbag Lunges 00:17 (From 03:24 to 03:07) 10.4%
Ski Erg 00:12 (From 04:04 to 03:52) 7.4%
Sled Push 00:08 (From 01:43 to 01:35) 4.9%
Rowing 00:00 (From 04:12 to 04:12) 0.0%
Wall Balls 00:00 (From 03:52 to 03:52) 0.0%

Splits Time

Toby Pope, Glenn Coghill Perfect Race
Splits Total Average Total
Running 1 03:38 00:00 04:41 -01:03 00:00 +00:00
Ski Erg 04:04 03:38 03:55 +00:09 04:41 -01:03
Running 2 04:54 07:42 04:52 +00:02 08:36 -00:54
Sled Push 01:43 12:36 01:40 +00:03 13:28 -00:52
Running 3 05:09 14:19 05:14 -00:05 15:08 -00:49
Sled Pull 03:26 19:28 03:01 +00:25 20:22 -00:54
Running 4 05:20 22:54 05:15 +00:05 23:23 -00:29
Burpees Broad Jump 03:25 28:14 02:50 +00:35 28:38 -00:24
Running 5 05:25 31:39 05:22 +00:03 31:28 +00:11
Rowing 04:12 37:04 04:22 -00:10 36:50 +00:14
Running 6 05:49 41:16 05:16 +00:33 41:12 +00:04
Farmers Carry 01:51 47:05 01:35 +00:16 46:28 +00:37
Running 7 05:34 48:56 05:14 +00:20 48:03 +00:53
Sandbag Lunges 03:24 54:30 03:16 +00:08 53:17 +01:13
Running 8 05:18 57:54 05:27 -00:09 56:33 +01:21
Wall Balls 03:52 01:03:12 04:04 -00:12 01:02:00 +01:12
Roxzone 05:05 01:11:59 05:55 -00:50 01:11:59
Based on 1000 athletes with similar finish time in Hyrox Doubles Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Pope Toby and Coghill Glenn, you both crushed the 2024 Brisbane Hyrox event with an impressive finish! Ranking 122 out of 343 overall and 9th in your age group puts you in the top 35% and top 12% respectively. That’s no small feat! Your total time of 01:11:59 is commendable, especially considering your total running time of 00:41:03, which is a remarkable 00:23 faster than average. This total running time indicates that you both have a solid running profile, which is a substantial advantage in Hyrox. But let's not get too cozy on that couch of comfort just yet—there are areas we can sharpen and strengthen! Your pacing was a double-edged sword. Starting off with a blazing 00:03:38 in Running 1 was a fantastic way to kick things off, but it might have set a tone that affected your later running splits. Balance is key in a race like this; you want to kick off strong but not so strong that you end up dragging later on. Remember, it’s not a sprint, it's a Hyrox! 💥

Segments to Improve:

Now, let’s get into the nitty-gritty of where you can elevate your game. The segments that need the most love are:

  • Burpees Broad Jump: 00:03:25 (36 seconds slower than average)
  • Sled Pull: 00:03:26 (26 seconds slower than average)
  • Total Running: 00:41:03 (25 seconds slower than average)

Burpees Broad Jump: This segment clearly needs some serious attention. To improve your burpees, focus on explosive power and speed. Here’s what you can do:

  • Burpee Box Jumps: Use a box to increase your jump height after each burpee. This adds a plyometric element that will enhance your explosive strength.
  • Interval Training: Incorporate a set of 10-15 burpees followed by a short sprint (20-30 meters). Repeat for 5 rounds. This will condition you to recover quickly while still pushing hard.
  • Form Check: Ensure you’re using proper form—chest down, jump up, and land softly. It’s all about efficiency!

Sled Pull: A tough segment that can be a game changer. For this, your focus should be on strength endurance. Here are some tailored drills:

  • Sled Pulls with Bands: Attach bands to the sled to increase resistance. 4 sets of 20-30 meters can help build strength.
  • Single-Arm Rows: Develop unilateral strength by pulling a heavy kettlebell or dumbbell to mimic the sled pull motion. This will enhance grip and core stability.
  • Core Strengthening: Incorporate planks and anti-rotation exercises to strengthen your core, which is vital for maintaining stability during the pull.

Total Running: While you’re a solid runner, you can still shave off those 25 seconds. Here’s how you can enhance your running game:

  • Long Runs: Incorporate longer, slower runs to build endurance, aiming for 60-90 minutes at a steady pace.
  • Speed Work: Intervals! 400m repeats at 85-90% effort with rest in between. This will help improve your speed and pacing for race day.
  • Tempo Runs: Include tempo runs in your training (20-30 minutes at a challenging but sustainable pace) to build speed over distance.
Race Strategies:

In terms of race strategy, here are some key points to consider:

  • Controlled Start: Avoid the urge to sprint at the start. Find a sustainable pace for the first run segment to preserve energy for the later exercises.
  • Transition Practice: Work on your transitions in training. Quick transitions can save precious seconds. Practicing moving from one exercise to another can shave off time in the roxzone.
  • Stay Hydrated: Don’t underestimate the power of hydration. Make sure you’re fueling your body throughout the race to maintain energy levels.
Conclusion:

Overall, you both have an incredible foundation to build on, and with these focused improvements, you’re on your way to turning weaknesses into strengths. Remember, as David Goggins says, “You can’t hurt me.” Now, let’s get out there and prove it! Embrace the grind, sharpen those skills, and let’s aim for that podium in the next event. 💪🏆

Keep pushing your limits, and never forget: "Success is where preparation and opportunity meet." Now, go get it! Stay motivated and keep the fun in your training. I’m here for you, The Rox-Coach!

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 Doubles Men
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Seb Bennison, Danny Hanlon 2023 Glasgow 01:12:24
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Daniel Hodges, Ian Toppin 2024 Birmingham 01:12:24
Other Results from this athlete
2025 Auckland Glenn Coghill 01:18:27

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