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Adam Spence, Karen Bogle
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.
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 Mixed
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 Mixed
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 Mixed
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 Mixed
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 Mixed
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
04:09.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Spence and Karen, you crushed it out there in Brisbane! Finishing with an overall time of 01:17:24 is no small feat, and placing 131 out of 341 athletes puts you in the top 38%. That’s fantastic! Your total running time of 00:42:03 is a full 1:55 faster than the average, showcasing your strong runner profile. You started strong with an impressive Running 1 split of 00:03:43, which was 1:24 faster than average, but it seems you may have pushed the gas pedal a bit too hard right out of the gate. Pacing is crucial in Hyrox, and while it's awesome to start strong, we need to ensure we maintain that energy throughout. Your splits showed that the later running segments slowed down, indicating that while you're a strong runner, some strength elements could be holding you back. It’s time to balance that out and make those strength segments your new playground! 💪
Segments to Improve:
Let’s dive into the segments that need some TLC:
Sled Pull (00:04:54): This segment was quite a bit slower than average. To improve, focus on building upper body and core strength. Incorporate heavy rows, pull-ups, and sled pulls in your training. Aim for 3 sets of 6-8 reps at 75-85% of your max. Also, practice the sled pull technique; ensure you’re using your legs to drive and keeping your core tight.
Wall Balls (00:05:02): This was another segment where you lost valuable time. Work on your squat form and explosiveness. Try doing wall ball drills where you focus on hitting the target consistently. Add in front squats and box jumps to build strength and power. Aim for 3 sets of 10-15 reps for both exercises.
Burpees Broad Jump (00:03:43): A bit of a struggle here as well. To enhance your efficiency, practice transitioning quickly between the burpee and jump. Try interval training where you do 30 seconds of burpees followed by 30 seconds of broad jumps. Repeat for 5 rounds. This will help with endurance and speed in this segment.
Sandbag Lunges (00:03:59): You were nearly half a minute slower here. Focusing on your form is key. Incorporate weighted lunges into your routine, aiming for 3 sets of 10-12 reps per leg. Ensure your knee doesn’t pass your toes, and keep your core engaged for stability.
Roxzone (00:05:38): While you were faster than average, there’s always room for improvement. Focus on your transitions; practice moving efficiently between exercises. Try setting up a mini-course where you switch between running and strength exercises to simulate race conditions.
Race Strategies:
Pacing Strategy: Start strong, but hold back a little on Running 1 to avoid burning out. Aim for a consistent pace you can maintain throughout the race.
Transition Efficiency: Work on your transitions during training sessions. Time yourself and aim to decrease the time spent in the Roxzone. Every second counts!
Breathing Techniques: During strength segments, focus on your breathing. Inhale during exertion and exhale during the relaxation phase. This simple technique can increase efficiency and performance.
Mindset: Keep a positive mindset throughout the race. If you hit a tough segment, remind yourself why you’re doing this and visualize crossing that finish line strong!
Conclusion:
Spence and Karen, your performance was commendable, and you have the potential to soar even higher. Remember, “The only way to achieve the impossible is to believe it is possible.” (Charles Kingsleigh). Keep pushing those limits, because the only thing standing between you and your goals is the story you keep telling yourself. Let’s turn those weaknesses into strengths and redefine what you think is possible in your next Hyrox competition! And hey, don’t forget to have some fun along the way. After all, if it were easy, everyone would be doing it! 💥🏆
Now go out there, put in the work, and let’s make those improvements stick. You’ve got this! From The Rox-Coach, keep hustling!
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 Mixed