Sam Wang, Nick Arnold Hyrox Result

Dive into this athlete’s performance at 2024 Chicago 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

USA Flag Sam Wang USA Flag Nick Arnold Men 30-39 #83017 01:22:27 98th in AG | Top 73.7% 186th | Top 69.7%
-03:15
44:16
Run Total
-00:23
05:32
Avg. Lap
-00:18
04:50
Best Lap
+00:05
27:37
Workout Total
+00:01
03:27
Avg. Workout
+03:09
10:38
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 01:45. Check the detail of the improvement plan below.

01:05 Potential Improvement 61.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Men
Splits Potential Improvement Focus During Training
Sled Pull 01:05 (From 04:33 to 03:28) 61.9%
Farmers Carry 00:29 (From 02:15 to 01:46) 27.6%
Sled Push 00:05 (From 01:56 to 01:51) 4.8%
Rowing 00:04 (From 04:41 to 04:37) 3.8%
Ski Erg 00:02 (From 04:08 to 04:06) 1.9%
BBJ 00:00 (From 03:09 to 03:09) 0.0%
Sandbag Lunges 00:00 (From 02:58 to 02:58) 0.0%
Wall Balls 00:00 (From 03:57 to 03:57) 0.0%
Run Total 00:00 (From 44:16 to 44:16) 0.0%

Splits Time

Sam Wang, Nick Arnold Perfect Race
Splits Total Average Total
Running 1 03:42 00:00 05:15 -01:33 00:00 +00:00
Ski Erg 04:08 03:42 04:06 +00:02 05:15 -01:33
Running 2 05:26 07:50 05:33 -00:07 09:21 -01:31
Sled Push 01:56 13:16 01:53 +00:03 14:54 -01:38
Running 3 06:13 15:12 05:59 +00:14 16:47 -01:35
Sled Pull 04:33 21:25 03:30 +01:03 22:46 -01:21
Running 4 05:52 25:58 06:01 -00:09 26:16 -00:18
Burpees Broad Jump 03:09 31:50 03:23 -00:14 32:17 -00:27
Running 5 06:50 34:59 06:11 +00:39 35:40 -00:41
Rowing 04:41 41:49 04:38 +00:03 41:51 -00:02
Running 6 05:01 46:30 06:02 -01:01 46:29 +00:01
Farmers Carry 02:15 51:31 01:46 +00:29 52:31 -01:00
Running 7 04:50 53:46 06:00 -01:10 54:17 -00:31
Sandbag Lunges 02:58 58:36 03:49 -00:51 01:00:17 -01:41
Running 8 06:25 01:01:34 06:25 +00:00 01:04:06 -02:32
Wall Balls 03:57 01:07:59 04:27 -00:30 01:10:31 -02:32
Roxzone 10:38 01:22:27 07:29 +03:09 01:22:27
Based on 1000 athletes with similar finish time in Hyrox Doubles Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Wang Sam and Arnold Nick, first off, congrats on finishing in the top 69% overall and 73% in your age group! Your overall time of 01:22:27 is commendable, showing that you both have the endurance required for Hyrox. Now, let’s break down your performance.

Your total running time of 00:44:16 indicates you have a strong runner profile, pushing you 03:19 faster than average, which is impressive! However, there’s a bit of a mixed bag in your splits. Your first run was a blazing 00:03:42—talk about starting off like a bat out of hell! But then, as the race progressed, your running times fluctuated, particularly in the later segments.

With a few sections where you slowed down, especially post-strength exercises, it seems like we need to focus on improving your strength endurance. It’s clear that while running is a strength, the transitions and strength segments need some TLC. Remember, in Hyrox, if you can’t outlift them, you can’t outrun them!

Segments to Improve:

Let’s focus on your weakest segments: the Sled Pull and Farmers Carry. Both of these exercises were notably slower than average, and they can significantly hinder your overall time if not addressed.

  • Sled Pull (00:04:33 – 01:03 slower than average)
  • This is a significant area for improvement. The sled pull requires not just strength but also technique and pacing. Here’s how to enhance your performance:

    • Technique Drills: Practice pulling drills with lighter sleds to focus on your form. Aim for a low squat position and keep the core engaged.
    • Strength Training: Incorporate exercises like deadlifts and bent-over rows into your routine. These will help build the posterior chain which is crucial for a powerful sled pull.
    • Interval Training: Set up a course where you alternate between runs and sled pulls. For example, sprint for 100 meters, then pull a sled for 20 meters. Repeat this for 4-6 rounds, focusing on maintaining good form while fatigued.
  • Farmers Carry (00:02:15 – 00:29 slower than average)
  • This one isn’t just about grip strength; it’s about core stability and endurance. Here’s how to improve:

    • Specific Drills: Start incorporating farmers carry workouts into your weekly training. Use heavy kettlebells or dumbbells, walking for distances of 40-100 meters.
    • Grip Strength Exercises: Add in exercises like plate pinches and wrist curls. Stronger grips will help you hold onto that weight longer.
    • Core Work: Focus on core stability exercises such as planks, side planks, and anti-rotation holds. A strong core will help stabilize your body as you carry heavy weights.
Race Strategies:

Now that we’ve identified where to improve, let’s talk about race strategies to implement during your next Hyrox event:

  • Pacing: Start strong but don’t blow your load in the first segment. Your first run was a fantastic start, but try to maintain a pace that feels sustainable throughout. Aim for even splits in the running sections.
  • Transition Time: Your Roxzone was slower than average by over 3 minutes. Use this time wisely! Practice quick transitions in training. Set a timer and challenge yourselves to transition faster between exercises; this should become second nature on race day!
  • Hydration and Nutrition: Make sure to fuel well before and after the race. A well-hydrated athlete with the right nutrition can perform significantly better, especially in long races like Hyrox.
Conclusion:

You’ve got the speed, now let’s add the strength—think of it as a Hyrox smoothie: a blend of running, lifting, and a sprinkle of grit. Remember, “You can’t hurt me” is not just a mantra; it’s a mindset. Embrace the grind, push your limits, and let’s turn those weaknesses into strengths!

Keep your head up, train hard, and keep that competitive spirit alive! And hey, if someone asks why you’re doing all those odd lifts, just say you’re preparing to move the entire gym to the next location! 💪💥

Let’s get to work! The Rox-Coach believes in you both!

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
Similar Athletes
Jason Fisher, Nicholas Georgiou 2024 Manchester 01:22:25
Mark Edward, Tom Marchant 2023 London 01:22:42
Mohnsen Gilak, Niklas Bischoff 2022 Hamburg 01:22:17
Simon Mander, Paul Cullen 2024 London 01:22:26
Jack Beddoe, Matthew Povey 2022 London 01:22:50
Euan Buchanan, John Rough 2024 Glasgow 01:22:55
Adam Larkin, Rob Dunn 2024 London 01:22:28
Tyler Lee Yik Loong, Wilson Ooi 2024 Taipeh 01:22:14
Michael Soleimani, Bryan Huber 2024 New York 01:22:43
Pablo álvarez Vázquez, David Vega Ortigosa 2023 Madrid 01:22:33
Other Results from this athlete
2025 Las Vegas Sam Wang 01:31:45

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