Wood Ross 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 Flag Wood Ross Men U24 #121015 01:23:50 33rd in AG | Top 51.6% 467th | Top 48.1%
-01:04
40:47
Run Total
-00:07
05:06
Avg. Lap
-00:06
04:23
Best Lap
+01:30
36:52
Workout Total
+00:11
04:36
Avg. Workout
-00:23
06:16
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 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 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 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 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 athlete we identified a possible improvement of 03:27. Check the detail of the improvement plan below.

01:06 Potential Improvement 31.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Sled Push 01:06 (From 03:43 to 02:37) 31.9%
Sandbag Lunges 00:50 (From 05:30 to 04:40) 24.2%
Farmers Carry 00:30 (From 02:29 to 01:59) 14.5%
Rowing 00:26 (From 05:07 to 04:41) 12.6%
Sled Pull 00:21 (From 04:51 to 04:30) 10.1%
Wall Balls 00:09 (From 05:59 to 05:50) 4.3%
Ski Erg 00:03 (From 04:23 to 04:20) 1.4%
BBJ 00:02 (From 04:50 to 04:48) 1.0%
Run Total 00:00 (From 40:47 to 40:47) 0.0%

Splits Time

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

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ross Wood had a solid performance in the HYROX race in Glasgow. He finished with an overall rank of 467, putting him in the top 33% of the 1410 athletes. In his age group (U24), he ranked 33rd, placing him in the top 30% of the 110 athletes.

His overall time of 01:23:50 was respectable, but there are areas where he can improve. His total running time of 00:40:47 was 17 seconds slower than the average. This indicates that he may need to focus on improving his overall fitness and transition time.

Ross' best running lap was 00:04:23, which was 2 seconds faster than the average. This suggests that he has a good running profile and should continue to train his running abilities.

Segments to Improve


1. Running 8 (00:
07:09): This segment was 1 minute and 10 seconds slower than the average, indicating that Ross struggled with this particular exercise. To improve, he should focus on increasing his endurance and strength, particularly in his legs and core. Incorporating exercises such as hill sprints, interval training, and plyometric exercises like jump squats and box jumps can help improve his running performance and overall speed.

2. Sandbag Lunges (00:
05:30): Ross lost 35 seconds on this segment compared to the average. To improve, he should work on strengthening his legs and improving his lunges technique. Lunges with added weight, such as holding dumbbells or using a weighted vest, can help build strength. Additionally, practicing proper form and focusing on maintaining a steady pace during lunges can help improve efficiency and reduce time lost.

3. Sled Push (00:
03:43): Ross was 33 seconds slower than the average on this segment. To improve, he should focus on building lower body strength and improving his pushing technique. Incorporating exercises such as squats, deadlifts, and sled pushes into his training routine can help improve his strength and power. Additionally, practicing proper pushing form and focusing on generating maximum force can help improve his sled push performance.

4. Rowing (00:
05:07): Ross lost 26 seconds on this segment compared to the average. To improve, he should focus on building his upper body and core strength, as well as improving his rowing technique. Incorporating exercises such as rows, pull-ups, and planks into his training routine can help improve his upper body and core strength. Additionally, practicing proper rowing form and focusing on maintaining a consistent and efficient stroke can help improve his rowing performance.

5. Farmers Carry (00:
02:29): Ross was 17 seconds slower than the average on this segment. To improve, he should focus on building grip strength and improving his carrying technique. Incorporating exercises such as farmer's carries, dead hangs, and grip strength exercises into his training routine can help improve his grip strength. Additionally, practicing proper carrying form and focusing on maintaining a steady pace can help improve his farmers carry performance.

6. Run Total:
Ross' total running time was 17 seconds slower than the average. To improve his overall running performance, he should focus on increasing his endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running abilities. Additionally, working on his running form and technique, such as maintaining a relaxed posture and efficient stride, can also contribute to improved running performance.

Strategies


- Start with a steady pace: It's important for Ross to pace himself from the start to avoid burning out too quickly. Starting with a steady pace will allow him to maintain a consistent performance throughout the race.

- Focus on efficient transitions: Ross should work on improving his transition time between exercises to minimize time lost during the race. Practicing quick and smooth transitions during training sessions can help improve his overall race performance.

- Prioritize strength training: Ross should continue to prioritize strength training to improve his overall performance. Incorporating exercises that target the specific muscles used in each segment of the race can help improve his performance in those areas.

- Practice race-specific drills: Ross should incorporate race-specific drills into his training routine to simulate the demands of the HYROX race. This can help him become more familiar with the exercises and improve his performance during the actual race.

- Work on mental toughness: Mental toughness is crucial in endurance races like HYROX. Ross should practice mental training techniques, such as visualization and positive self-talk, to improve his mental resilience and performance during the race.

Similar Athletes
Mead Tony 2024 Birmingham 01:23:45
Light Sean 2023 Chicago 01:23:20
Lucena Lopez David 2024 Madrid 01:24:08
Mcwilliam Craig 2024 Perth 01:23:39
Cox Andrew 2024 Poznan 01:23:52
Slevin Pete 2024 Sports Direct HYROX London 01:23:42
Wells Jonathan 2024 Toronto 01:24:00
Hendriks Koen 2024 Maastricht 01:23:42
Singleton Paul 2024 Copenhagen 01:23:58
Mcmorrow Gavin 2024 Dublin 01:23:39

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