Rooke Adam Hyrox Result

Dive into this athlete’s performance at 2021 Birmingham 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 45-49 #103029 01:18:09 🥉 in AG | Top 16.7% 31st | Top 17.4%
-00:21
39:03
Run Total
-00:02
04:53
Avg. Lap
-00:01
04:16
Best Lap
+01:49
34:42
Workout Total
+00:14
04:20
Avg. Workout
-01:23
04:29
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

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 Rooke Adam's 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 Rooke Adam 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 Rooke Adam’s 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 Rooke Adam'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 05:38. Check the detail of the improvement plan below.

02:21 Potential Improvement 41.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:21 06:33 to 04:12 41.7%
Sandbag Lunges 01:36 05:48 to 04:12 28.4%
Run Total 00:56 39:03 to 38:07 16.6%
Farmers Carry 00:22 02:10 to 01:48 6.5%
Sled Push 00:20 02:40 to 02:20 5.9%
Wall Balls 00:03 05:15 to 05:12 0.9%
Ski Erg 00:00 04:08 to 04:08 0.0%
Sled Pull 00:00 03:48 to 03:48 0.0%
Rowing 00:00 04:20 to 04:20 0.0%

Splits Time

Rooke Adam Perfect Race
Splits Total Average Total
Running 1 04:16 00:00 04:18 -00:02 00:00 +00:00
Ski Erg 04:08 04:16 04:19 -00:11 04:18 -00:02
Running 2 04:27 08:24 04:37 -00:10 08:37 -00:13
Sled Push 02:40 12:51 02:40 +00:00 13:14 -00:23
Running 3 04:53 15:31 05:00 -00:07 15:54 -00:23
Sled Pull 03:48 20:24 04:26 -00:38 20:54 -00:30
Running 4 04:54 24:12 04:58 -00:04 25:20 -01:08
Burpees Broad Jump 06:33 29:06 04:36 +01:57 30:18 -01:12
Running 5 05:02 35:39 05:06 -00:04 34:54 +00:45
Rowing 04:20 40:41 04:38 -00:18 40:00 +00:41
Running 6 04:52 45:01 05:00 -00:08 44:38 +00:23
Farmers Carry 02:10 49:53 02:00 +00:10 49:38 +00:15
Running 7 04:59 52:03 04:59 +00:00 51:38 +00:25
Sandbag Lunges 05:48 57:02 04:32 +01:16 56:37 +00:25
Running 8 05:42 01:02:50 05:26 +00:16 01:01:09 +01:41
Wall Balls 05:15 01:08:32 05:42 -00:27 01:06:35 +01:57
Roxzone 04:29 01:18:09 05:52 -01:23 01:18:09
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Adam Rooke had a strong performance in the 2021 Birmingham Hyrox race, finishing with an overall rank of 31 out of 274 athletes, placing him in the top 11% of all participants. In his Age Group (45-49), he achieved a rank of 3 out of 24 athletes, which is in the top 12%. His overall time was 01:18:09, indicating a solid performance.

In terms of his running performance, Adam's total running time was 00:39:03, which was 00:57 slower than the average for his finish time. This suggests that he may need to focus on improving his running speed and efficiency to gain an advantage in future races. His best running lap was 00:04:16, which was 00:06 slower than the average.

Segments to Improve


Based on the splits analysis, there are a few segments where Adam lost significant time compared to the average. These segments are the Burpees Broad Jump, Sandbag Lunges, Run Total, and Best Lap. To improve his performance in these areas, Adam should focus on the following strategies:

1. Burpees Broad Jump:

- Incorporate specific exercises to improve upper body and core strength, such as push-ups and planks.
- Practice explosive movements like box jumps and broad jumps to enhance power and agility.
- Work on improving flexibility to ensure efficient execution of the burpees.

2. Sandbag Lunges:

- Strengthen the lower body through exercises like squats and lunges.
- Focus on improving endurance and stamina through longer duration lunges or incorporating weights.
- Practice proper form and technique to ensure efficient movement during the lunges.

3. Run Total:

- Implement interval training to increase running speed and endurance.
- Incorporate hill training to improve leg strength and power.
- Work on pacing strategies to ensure consistent speed throughout the entire race.

4. Best Lap:

- Analyze the factors that may have contributed to a slower lap time and address them individually.
- Incorporate speed drills and interval training specific to the distance of the best lap.
- Practice running on different terrain to improve adaptability and performance in varying conditions.

Strategies


To enhance Adam's overall performance in future races, the following strategies should be implemented:

- Focus on improving overall fitness and transition times to optimize performance in the Roxzone.
- Assess the profile of the race and prioritize training accordingly. If the total running time is faster than average, emphasize strength training. If the opposite is true, prioritize running training.
- Implement a structured training plan that includes a combination of strength training, endurance training, and speed work.
- Incorporate race-specific simulations into training to simulate the demands of the Hyrox race format.
- Work on mental strategies to improve focus, resilience, and race-day decision-making.

By implementing these training strategies and race strategies, Adam Rooke can further enhance his performance in future Hyrox 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
Rodriguez Michael 2019 New York 01:18:10
Warren Oliver 2023 London 01:18:33
De Almeida Toledo Bruno 2023 London 01:18:39
Purnell Tom 2022 Birmingham 01:18:27
Sandler Michael 2024 Karlsruhe 01:17:44
Llull Aitor 2022 Madrid 01:18:08
Stull Matt 2024 Chicago Navy Pier 01:18:00
Rosso Stephen 2023 Anaheim 01:17:40
Schwartz Randolf Maximilian 2023 Hamburg 01:18:21
Zielinski Michael 2024 Poznan 01:18:20

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 London 01:21:42
2022 Manchester 01:29:35

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