Tag us on
@theroxcoach
and give us your feedback when analysing your results đŻ
Close
Ben Sutherland, Harry Sutherland
Hyrox Result
Dive into this athleteâs performance at 2024 Stockholm 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
28 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 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 28 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 28 athletes with similar finish time in Hyrox Doubles 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 28 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 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 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
00:39.
Check the detail of the improvement plan below.
Based on 28 athletes with similar finish time in Hyrox Doubles Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ben and Harry, congrats on absolutely crushing it at the 2024 Stockholm Hyrox! Finishing with an overall time of 00:51:18 and ranking 1st in your age group is no small featâyou're in the top 0% of 518 athletes! Your total running time of 00:28:14 is not only impressive but shows you're more of a runner with a solid pace, being 00:40 faster than the average. Your best running lap at 00:03:27 is a testament to your speed. However, let's talk about pacing: while you started off a bit on the slower side in Running 1, you picked it up nicely in the following laps. Just a friendly reminder: youâre not on a leisurely jog in the park; this is Hyrox! Pick up that pace and set the tone from the start next time. You're not just here to finish; you're here to dominate! đȘ
Segments to Improve:
Now, let's get into the nitty-gritty. Your performance in a few segments could use some fine-tuning:
Running 1: Starting at 00:03:19, you were 00:17 slower than average. This is where you could have set the tone. Focus on starting strong and maintaining a solid pace. Consider incorporating tempo runs in your training. Aim for 3-5 miles at a pace that feels challenging but sustainable. This will help condition your body to handle the initial shock of starting fast.
Roxzone: At 00:04:16, you were 00:47 slower than average. This indicates you spent too much time transitioning. To improve this, practice quick transitions during your training. Set up mini circuits where you alternate between running and exercises, aiming to minimize downtime. Time yourself and aim to gradually reduce that transition time. Remember, every second counts!
Burpees Broad Jump: Clocking in at 00:01:51, you were 00:03 slower than average. While you are solid in most other areas, this segment could use more explosive power. Incorporate plyometric training into your routine, such as jump squats and box jumps. Focus on form, ensuring you land softly to prevent injury while maximizing your explosive power. Aim for 3-4 sets of 10-12 reps.
Sandbag Lunges: Coming in at 00:02:09, this segment was also a bit slower than average by 00:02. To enhance this, work on your lunging technique and strength. Progressive overload is key here. Try heavy lunges with a sandbag or kettlebell. Consider a lunge-focused leg day with 4 sets of 8-10 reps per leg, focusing on balance and depth.
Wall Balls: At 00:03:25, you were 00:07 slower than average. To improve this, ensure your technique is solid. Practice wall balls focusing on the squat and throw mechanics. Aim for 3 sets of 15-20 reps in your training. This will help build endurance and strength for this demanding exercise.
Race Strategies:
Going into your next competition, keep these strategies in mind:
Start Strong: Donât hold back in your opening run! Remember, youâve trained hard for this. Set a strong pace right from the get-go.
Transition Practice: Use mock race days to practice your transitions. Simulate the fatigue youâll feel during the race to get accustomed to quick changes.
Breathe and Focus: Midway through the race, itâs easy to let fatigue creep in. Focus on your breathing and visualize your success. Youâre not just running; youâre charging towards victory!
Conclusion:
Ben and Harry, youâve shown immense potential and talent in this Hyrox event. Remember, every rep, every set, and every second counts. As David Goggins would say, âYou are not here to be average; you are here to be awesome!â Letâs turn those weak spots into strengths, and youâll not only compete; youâll dominate the next race! With your dedication and hard work, there's no limit to what you can achieve. Keep pushing, keep grinding, and most importantly, keep having fun! đ„đ
Now, go get that next trophy and remember: why do they call it a âburpeeâ? Because itâs the sound you make when you realize youâre not as fit as you thought! đ
Stay strong, stay motivated, and always believe in yourself. The Rox-Coach is here to help you every step of the way!
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