Season 23/24 2023 London (3243) HYROX (2806) Men (1846) Marsh Sam

Marsh Sam Hyrox Result

Dive into this athlete’s performance at 2023 London 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 30-34 #124007 01:26:18 244th in AG | Top 62.1% 949th | Top 51.4%
+02:35
45:36
Run Total
+00:20
05:42
Avg. Lap
-00:27
04:08
Best Lap
-01:55
34:29
Workout Total
-00:15
04:18
Avg. Workout
-00:38
06:18
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 Marsh Sam'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 Marsh Sam'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 Marsh Sam'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 Marsh Sam'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 05:04. Check the detail of the improvement plan below.

03:47 Potential Improvement 74.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:47 45:36 to 41:49 74.7%
Farmers Carry 00:43 02:46 to 02:03 14.1%
Sled Pull 00:12 04:52 to 04:40 3.9%
Wall Balls 00:12 06:18 to 06:06 3.9%
Ski Erg 00:07 04:30 to 04:23 2.3%
Sled Push 00:03 02:46 to 02:43 1.0%
Burpees Broad Jump 00:00 04:01 to 04:01 0.0%
Rowing 00:00 04:38 to 04:38 0.0%
Sandbag Lunges 00:00 04:38 to 04:38 0.0%

Splits Time

Marsh Sam Perfect Race
Splits Total Average Total
Running 1 04:08 00:00 04:38 -00:30 00:00 +00:00
Ski Erg 04:30 04:08 04:27 +00:03 04:38 -00:30
Running 2 05:11 08:38 04:59 +00:12 09:05 -00:27
Sled Push 02:46 13:49 02:56 -00:10 14:04 -00:15
Running 3 05:42 16:35 05:25 +00:17 17:00 -00:25
Sled Pull 04:52 22:17 05:00 -00:08 22:25 -00:08
Running 4 05:53 27:09 05:25 +00:28 27:25 -00:16
Burpees Broad Jump 04:01 33:02 05:20 -01:19 32:50 +00:12
Running 5 06:07 37:03 05:35 +00:32 38:10 -01:07
Rowing 04:38 43:10 04:49 -00:11 43:45 -00:35
Running 6 06:09 47:48 05:28 +00:41 48:34 -00:46
Farmers Carry 02:46 53:57 02:12 +00:34 54:02 -00:05
Running 7 06:09 56:43 05:25 +00:44 56:14 +00:29
Sandbag Lunges 04:38 01:02:52 05:07 -00:29 01:01:39 +01:13
Running 8 06:21 01:07:30 06:03 +00:18 01:06:46 +00:44
Wall Balls 06:18 01:13:51 06:33 -00:15 01:12:49 +01:02
Roxzone 06:18 01:26:18 06:56 -00:38 01:26:18
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sam Marsh performed well in the 2023 London Hyrox race, finishing in the top 33% of all athletes and the top 42% in his age group. His overall time of 01:26:18 was respectable, but there are areas where he can improve to enhance his performance in future races.

Based on the splits analysis, it is evident that Sam has a balanced profile, with no significant strengths or weaknesses in either running or strength-based exercises. However, his total running time of 00:45:36 was 04:07 slower than the average, indicating that he could benefit from improving his running performance.

Segments to Improve


1. Run Total:
Sam lost the most time in this segment. To improve his running performance, he should focus on increasing his overall fitness and endurance. Incorporating interval training, tempo runs, and long-distance runs into his training routine will help him build stamina and improve his running speed. Additionally, he should work on his running technique, focusing on maintaining proper form and stride length.

2. Running 7, 6, 5, and 4:
These running segments also contributed to time loss for Sam. To address this, he should incorporate specific drills and exercises to improve his running speed and endurance. Hill sprints, fartlek training, and interval training at race pace can help him build speed and endurance. He should also focus on strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises.

3. Farmers Carry:
Sam lost significant time in this segment. To improve his performance, he should focus on strengthening his grip and upper body. Exercises such as farmer's walks, deadlifts, and pull-ups can help him improve his grip strength. Additionally, incorporating functional training exercises that mimic the movements of the farmers carry, such as kettlebell swings and weighted carries, will help him build the necessary strength and endurance.

Strategies


1. Pacing:
Sam should focus on maintaining a consistent pace throughout the race to avoid burnout and maximize his performance. He should start at a comfortable pace and gradually increase his speed as the race progresses, making sure not to exhaust himself too early. Consistent pacing will help him maintain energy levels and perform better in all segments.

2. Transition Efficiency:
Sam should work on improving his transition time between exercise zones (Roxzone). By minimizing the time spent in transition, he can gain valuable seconds that can make a difference in his overall race time. Practicing quick and efficient transitions during training sessions will help him develop this skill.

3. Mental Preparation:
Hyrox races require both physical and mental strength. Sam should focus on mental preparation techniques, such as visualization and positive self-talk, to stay motivated and focused throughout the race. Setting realistic goals for each segment and visualizing successful completion can help him maintain a competitive mindset and push through challenges.

In conclusion, Sam Marsh's performance in the 2023 London Hyrox race was commendable, but there are areas where he can improve to enhance his future performances. By focusing on improving his running performance, strengthening his grip and upper body for the farmers carry segment, and implementing effective race strategies, he can elevate his performance and achieve 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
De Vries Daan 2024 Rotterdam 01:25:48
Kleber Tim 2024 Frankfurt 01:25:55
Telgen Anne 2023 Maastricht European Championships 01:26:16
Eide Øyvind 2024 Stockholm 01:25:51
Zehetbauer Ralf 2023 Karlsruhe 01:26:33
Bretting Eric 2024 Singapore National Stadium 01:26:39
Dervey Jacky 2024 Marseille 01:25:54
Cremonini Daniele 2023 Milan 01:25:48
Herold Chad 2024 Houston 01:26:46
Prentice Kevin 2024 Madrid 01:26:47

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Madrid 01:18:26
2024 Madrid 01:22:18

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download