Dive into this athlete’s performance at 2023 Manchester 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.
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.
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.
This section showcases the entire Halley Ross'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 Halley Ross's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Halley Ross'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.
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 Halley Ross'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 06:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:21 | 45:08 to 39:47 | 79.3% |
| Burpees Broad Jump | 00:51 | 05:25 to 04:34 | 12.6% |
| Sandbag Lunges | 00:27 | 04:56 to 04:29 | 6.7% |
| Sled Push | 00:06 | 02:37 to 02:31 | 1.5% |
| Ski Erg | 00:00 | 04:14 to 04:14 | 0.0% |
| Sled Pull | 00:00 | 03:32 to 03:32 | 0.0% |
| Rowing | 00:00 | 04:23 to 04:23 | 0.0% |
| Farmers Carry | 00:00 | 01:39 to 01:39 | 0.0% |
| Wall Balls | 00:00 | 05:05 to 05:05 | 0.0% |
| Halley Ross | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:26 | 00:00 | 04:27 +01:59 | 00:00 +00:00 |
| Ski Erg | 04:14 | 06:26 | 04:23 -00:09 | 04:27 +01:59 |
| Running 2 | 06:56 | 10:40 | 04:46 +02:10 | 08:50 +01:50 |
| Sled Push | 02:37 | 17:36 | 02:46 -00:09 | 13:36 +04:00 |
| Running 3 | 05:11 | 20:13 | 05:10 +00:01 | 16:22 +03:51 |
| Sled Pull | 03:32 | 25:24 | 04:39 -01:07 | 21:32 +03:52 |
| Running 4 | 05:07 | 28:56 | 05:08 -00:01 | 26:11 +02:45 |
| Burpees Broad Jump | 05:25 | 34:03 | 04:57 +00:28 | 31:19 +02:44 |
| Running 5 | 05:23 | 39:28 | 05:17 +00:06 | 36:16 +03:12 |
| Rowing | 04:23 | 44:51 | 04:43 -00:20 | 41:33 +03:18 |
| Running 6 | 05:09 | 49:14 | 05:10 -00:01 | 46:16 +02:58 |
| Farmers Carry | 01:39 | 54:23 | 02:05 -00:26 | 51:26 +02:57 |
| Running 7 | 05:16 | 56:02 | 05:08 +00:08 | 53:31 +02:31 |
| Sandbag Lunges | 04:56 | 01:01:18 | 04:49 +00:07 | 58:39 +02:39 |
| Running 8 | 05:43 | 01:06:14 | 05:39 +00:04 | 01:03:28 +02:46 |
| Wall Balls | 05:05 | 01:11:57 | 06:04 -00:59 | 01:09:07 +02:50 |
| Roxzone | 04:35 | 01:21:29 | 06:18 -01:43 | 01:21:29 |
Ross's best running lap was 00:05:07, indicating that he has the potential for a strong running performance. However, there are areas where he can improve to enhance his overall race performance.
To improve the Run Total segment, Ross should work on improving his overall fitness and transition time. This can be achieved through a combination of cardiovascular training, such as interval running or HIIT workouts, and strength training to improve endurance and stamina.
For the Running 2 and Running 1 segments, Ross should focus on improving his running speed and efficiency. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him increase his running pace and improve his overall performance in these segments.
To improve the Burpees Broad Jump segment, Ross should work on his explosive power and agility. Incorporating plyometric exercises, such as box jumps and squat jumps, into his training routine can help him improve his power output and speed in this segment.
The Sandbag Lunges segment also showed room for improvement. Ross should focus on strengthening his leg muscles and improving his balance. Exercises such as lunges, squats, and single-leg exercises can help him build leg strength and stability, leading to better performance in this segment.
In terms of overall race strategy, Ross should consider his strengths as a runner and use that to his advantage. If his Total running time is faster than average, he should focus on utilizing his running abilities and maintaining a strong pace in the running segments. On the other hand, if his Total running time is slower than average, he should prioritize improving his running performance through specific running drills and exercises.
In conclusion, Ross Halley had a strong performance in the 2023 Manchester Hyrox race, placing in the top percentage of athletes in his age group. To further enhance his performance, he should focus on improving his transitions, running speed, and strength in specific segments. By implementing the suggested training strategies and techniques, Ross can continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Kucz Wojciech | 2023 Warschau | 01:21:59 | |
| Coffey Sam | 2023 Valencia | 01:21:38 | |
| Esmaily Amin | 2024 Dallas | 01:21:30 | |
| Gordon Adam | 2023 Glasgow | 01:21:18 | |
| Jüttner Thomas | 2022 Frankfurt | 01:21:04 | |
| Hollinshead Andrew | 2022 Birmingham | 01:21:10 | |
| Morales Carpi Alvaro | 2023 Valencia | 01:21:53 | |
| Thomas Dan | 2024 Manchester | 01:21:56 | |
| Jakubowski Dawid | 2022 Hamburg | 01:21:25 | |
| Tetlow James | 2024 Melbourne | 01:21:06 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Birmingham | 01:16:01 | |
| 2023 World Championships Manchester | 01:21:47 | |
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