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Sean Gundersen
Hyrox Result
Dive into this athlete’s performance at 2024 Melbourne 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 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 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 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 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 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
02:58.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sean, you've shown some solid potential in your Hyrox journey! Finishing overall ranked 1306 out of 2450 athletes places you in the top 53%, which is commendable. You also secured a respectable 89th place in your age group, placing you in the top 49% of 179 athletes. Your overall time of 01:42:51 is a testament to your hard work and dedication. Now, let's break down your running profile: with a total running time of 00:48:10, which is 01:58 faster than average, it’s clear you have a runner’s edge. However, a few segments could use some extra love—specifically, you seem to have paced a bit too aggressively at the start, as evidenced by your Running 1 time. Remember, pacing is like dating: you want to take it slow at first to see if there’s real chemistry! 💥
Segments to Improve:
Wall Balls (00:09:33): This was your slowest segment, and it cost you valuable time. Focus on building not just strength but also technique. Try incorporating high-rep wall ball sessions into your weekly training. Aim for sets of 30-50 reps, maintaining good form throughout. Consider using a lighter ball to work on speed and consistency, and progressively increase the weight as you improve.
Sandbag Lunges (00:07:14): This was another area you struggled with, primarily due to the slower pace. Practice walking lunges with a sandbag to build strength and endurance. Start with lighter weights and gradually add more. Focus on your form: keep your chest up, core engaged, and take long strides. To simulate Hyrox conditions, incorporate these into a circuit training routine where you alternate between lunges and running.
Burpees Broad Jump (00:07:08): This segment was just a tad slower than average. Work on your burpee efficiency by practicing them in high-volume workouts. A good drill is to perform 10 burpees followed by a broad jump, repeat for 5 sets. This will help you develop explosive power and improve your overall endurance.
Race Strategies:
Start strategically: Given your pacing in the first running segment, aim to start strong but controlled. Focus on maintaining a steady heart rate and avoiding the temptation to sprint out of the gates like you're being chased by a bear! 🐻
Transition time: Your Roxzone time of 00:10:32 indicates room for improvement. Practice quick transitions between exercises during training. Set up mock Hyrox scenarios where you focus on minimizing downtime. Think of it as a relay race: every second counts!
Manage fatigue: As the race progresses, especially in the latter stages, ensure you're focusing on form over speed. Fatigue can lead to form breakdown, which can slow you down significantly. A great mantra to keep in mind: “Stay strong when it gets tough!”
Conclusion:
Sean, you’ve got a solid foundation to build on! Remember, every athlete has strengths and weaknesses; it’s how you tackle these that defines your journey. Your running prowess is impressive, but let’s work on converting those challenging segments into strengths. Just like David Goggins says, “You’re not going to find your limits until you push yourself.” So lace up your shoes, grab that sandbag, and let’s get to work! 💪 Keep your head up, stay focused, and remember to enjoy the grind. You’re not just competing; you’re becoming the best version of yourself. Let's smash those goals together—because the only thing between you and your goals is the story you keep telling yourself! 🏆
Stay strong, Sean. 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 Men