Season 22/23 2023 Glasgow (1543) HYROX (1410) Men (970) King Rob

King Rob Hyrox Result

Dive into this athlete’s performance at 2023 Glasgow 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.

Performance Highlights

GBR GBR Flag Men 35-39 #150025 01:25:18 107th in AG | Top 53.0% 503rd | Top 51.9%
+01:44
44:14
Run Total
+00:14
05:32
Avg. Lap
-00:08
04:24
Best Lap
-00:05
35:57
Workout Total
-00:01
04:29
Avg. Workout
-01:38
05:11
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 Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire King Rob's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights King Rob's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the King Rob's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

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 King Rob's 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 athlete we identified a possible improvement of 05:58. Check the detail of the improvement plan below.

03:12 Potential Improvement 53.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:12 09:13 to 06:01 53.6%
Run Total 02:45 44:14 to 41:29 46.1%
Sled Push 00:01 02:42 to 02:41 0.3%
Ski Erg 00:00 04:20 to 04:20 0.0%
Sled Pull 00:00 03:51 to 03:51 0.0%
Burpees Broad Jump 00:00 04:52 to 04:52 0.0%
Rowing 00:00 04:38 to 04:38 0.0%
Farmers Carry 00:00 01:39 to 01:39 0.0%
Sandbag Lunges 00:00 04:42 to 04:42 0.0%

Splits Time

King Rob Perfect Race
Splits Total Average Total
Running 1 04:24 00:00 04:35 -00:11 00:00 +00:00
Ski Erg 04:20 04:24 04:26 -00:06 04:35 -00:11
Running 2 04:49 08:44 04:57 -00:08 09:01 -00:17
Sled Push 02:42 13:33 02:52 -00:10 13:58 -00:25
Running 3 05:26 16:15 05:22 +00:04 16:50 -00:35
Sled Pull 03:51 21:41 04:54 -01:03 22:12 -00:31
Running 4 05:17 25:32 05:21 -00:04 27:06 -01:34
Burpees Broad Jump 04:52 30:49 05:17 -00:25 32:27 -01:38
Running 5 05:45 35:41 05:31 +00:14 37:44 -02:03
Rowing 04:38 41:26 04:49 -00:11 43:15 -01:49
Running 6 05:23 46:04 05:22 +00:01 48:04 -02:00
Farmers Carry 01:39 51:27 02:10 -00:31 53:26 -01:59
Running 7 05:29 53:06 05:22 +00:07 55:36 -02:30
Sandbag Lunges 04:42 58:35 05:05 -00:23 01:00:58 -02:23
Running 8 07:44 01:03:17 05:57 +01:47 01:06:03 -02:46
Wall Balls 09:13 01:11:01 06:29 +02:44 01:12:00 -00:59
Roxzone 05:11 01:25:18 06:49 -01:38 01:25:18
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Rob King had a solid performance in the HYROX race in Glasgow, finishing in the top 35% of athletes in both the overall rank and his age group. His overall time of 01:25:18 was respectable, but there are areas where he can make improvements to enhance his performance in future races.

Rob's total running time of 00:44:14 was 02:53 slower than the average for his finish time. This suggests that he may benefit from improving his overall fitness and reducing his transition time between exercise zones. It is worth noting that his best running lap was 00:04:24, which was 00:04 faster than the average.

Segments to Improve


1. Wall Balls:
Rob's time of 00:09:13 for this segment was 02:42 slower than the average. To improve in this area, Rob should focus on developing his muscular endurance and explosive power. Exercises such as squats, lunges, and kettlebell swings can help strengthen the muscles used during wall balls. Additionally, practicing wall balls with proper form, including a full range of motion and efficient movement patterns, will also be beneficial.

2. Running 8:
Rob's time of 00:07:44 for this running segment was 01:39 slower than the average. To improve his running performance, Rob should incorporate more specific running training into his routine. Interval training, hill sprints, and tempo runs can all help improve his speed and endurance. Additionally, working on his running form and efficiency, such as maintaining a strong posture and proper stride mechanics, will also contribute to better running performance.

3. Running 5:
Rob's time of 00:05:45 for this running segment was 00:14 slower than the average. To improve his performance in this area, Rob should focus on increasing his endurance and speed. Long-distance runs, interval training, and fartlek runs can help improve his overall running fitness. Additionally, incorporating strength training exercises that target the muscles used in running, such as the glutes, hamstrings, and calves, can also contribute to improved running performance.

Strategies


To improve overall performance in future races, Rob should consider the following strategies:

1. Pacing:
Analyzing the splits, it appears that Rob had a fairly consistent pace throughout the race, with some segments slightly faster or slower than the average. It is important for Rob to continue pacing himself properly to avoid burning out early in the race. By maintaining a steady pace and conserving energy for the later segments, Rob can optimize his overall performance.

2. Transition Time:
Rob should focus on reducing his transition time between exercise zones (roxzone). By practicing efficient transitions and improving his overall fitness, he can minimize the time spent in these zones and maintain momentum throughout the race.

3. Specific Training:
Based on Rob's split analysis, it is evident that he excels in strength-based segments such as the sled push and sled pull. To further enhance his performance, Rob should continue incorporating strength training exercises that target the muscles used in these segments. This includes exercises like deadlifts, squats, and planks.

4. Hybrid Training:
Given Rob's performance in the running segments, it would be beneficial for him to incorporate more running-specific training into his routine. This can include interval training, tempo runs, and hill sprints. By improving his running endurance and speed, Rob can further enhance his overall performance in HYROX races.

Overall, Rob King showed promise in the HYROX race in Glasgow. By focusing on areas of improvement and implementing the suggested training strategies, Rob can continue to enhance his performance and achieve even better results in future races.

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
Similar Athletes
Guiho Nicolas 2024 Stuttgart 01:25:47
Lynn Ryan 2024 Dublin 01:25:35
Taylor Joseph 2024 Washington - North American Championships 01:25:45
Hann Anthony 2024 Birmingham 01:24:59
Morgen Derek 2024 New York 01:24:51
Czubak Maciej 2024 Sports Direct HYROX London 01:25:37
Newman Scott 2022 London 01:24:57
Grogan Tim 2022 Chicago 01:25:28
Wellington Ethan 2023 Glasgow 01:25:34
De Jong Sietse 2023 Amsterdam 01:25:06

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Birmingham 01:26:29
2023 Barcelona 01:19:35
2024 Manchester 01:17:15

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