Athwal Del Hyrox Result

Dive into this athlete’s performance at 2022 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 25-29 #125008 01:21:51 34th in AG | Top 35.4% 248th | Top 32.8%
+00:36
41:36
Run Total
+00:05
05:12
Avg. Lap
+00:19
04:44
Best Lap
-01:54
32:39
Workout Total
-00:15
04:04
Avg. Workout
+01:19
07:40
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 Athwal Del'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 Athwal Del'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 Athwal Del'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 Athwal Del'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 03:02. Check the detail of the improvement plan below.

01:38 Potential Improvement 53.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:38 41:36 to 39:58 53.8%
Ski Erg 00:32 04:50 to 04:18 17.6%
Sled Pull 00:24 04:45 to 04:21 13.2%
Sled Push 00:22 02:54 to 02:32 12.1%
Rowing 00:06 04:44 to 04:38 3.3%
Burpees Broad Jump 00:00 03:58 to 03:58 0.0%
Farmers Carry 00:00 01:52 to 01:52 0.0%
Sandbag Lunges 00:00 04:12 to 04:12 0.0%
Wall Balls 00:00 05:24 to 05:24 0.0%

Splits Time

Athwal Del Perfect Race
Splits Total Average Total
Running 1 04:44 00:00 04:29 +00:15 00:00 +00:00
Ski Erg 04:50 04:44 04:23 +00:27 04:29 +00:15
Running 2 04:55 09:34 04:47 +00:08 08:52 +00:42
Sled Push 02:54 14:29 02:46 +00:08 13:39 +00:50
Running 3 05:24 17:23 05:11 +00:13 16:25 +00:58
Sled Pull 04:45 22:47 04:40 +00:05 21:36 +01:11
Running 4 05:15 27:32 05:09 +00:06 26:16 +01:16
Burpees Broad Jump 03:58 32:47 04:58 -01:00 31:25 +01:22
Running 5 05:21 36:45 05:19 +00:02 36:23 +00:22
Rowing 04:44 42:06 04:43 +00:01 41:42 +00:24
Running 6 05:10 46:50 05:12 -00:02 46:25 +00:25
Farmers Carry 01:52 52:00 02:06 -00:14 51:37 +00:23
Running 7 04:52 53:52 05:09 -00:17 53:43 +00:09
Sandbag Lunges 04:12 58:44 04:50 -00:38 58:52 -00:08
Running 8 05:58 01:02:56 05:41 +00:17 01:03:42 -00:46
Wall Balls 05:24 01:08:54 06:07 -00:43 01:09:23 -00:29
Roxzone 07:40 01:21:51 06:21 +01:19 01:21:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Del Athwal performed well in the 2022 London Hyrox race, finishing with an overall rank of 248 out of 1125 athletes, placing him in the top 22% of all participants. In his age group (25-29), he achieved a rank of 34 out of 169 athletes, placing him in the top 20%. His overall time was 01:21:51, with a total running time of 00:41:36, which was 02:01 slower than the average for his finish time. Del's best running lap was 00:04:44.

Del showed strength in the Sled Push and Sled Pull segments, where he performed faster than the average time. However, he struggled in the running segments and the Roxzone, where he lost considerable time compared to the average.

Segments to Improve


1. Running 1:
Del's time of 00:04:44 was 00:25 slower than the average. To improve this segment, Del should focus on increasing his running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running performance. Additionally, working on his running form and technique, such as maintaining proper posture and stride length, can also make a significant difference.

2. Roxzone:
Del's time in the Roxzone was 00:07:40, which was 01:29 slower than the average. To improve this segment, Del needs to work on his overall fitness and transition time. Regular cardio workouts, such as high-intensity interval training (HIIT) and circuit training, can enhance his cardiovascular endurance and help him become more efficient in transitioning between exercises. Practicing quick and smooth transitions during training sessions can also be beneficial.

3. Ski Erg:
Del's time of 00:04:50 was 00:31 slower than the average. To improve in this segment, Del should incorporate specific ski erg training into his routine. This can include interval training on the ski erg, focusing on both speed and endurance. Additionally, working on upper body strength through exercises like pull-ups, push-ups, and shoulder presses can also contribute to improved performance on the ski erg.

4. Best Lap:
Although Del's best running lap time of 00:04:44 was not significantly slower than the average, he can still work on improving his speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him become faster and more resilient during races.

5. Running 3:
Del's time of 00:05:24 was 00:11 slower than the average. To improve this segment, Del should focus on increasing his running speed and endurance. Utilizing interval training, tempo runs, and hill sprints in his training routine can help him improve his running performance. Strengthening his leg muscles through exercises like squats, lunges, and plyometric drills can also enhance his running ability.

Strategies


1. Pacing:
Del should work on finding a consistent and sustainable pace throughout the race. It is important for him to avoid starting too fast and burning out early. Implementing a well-thought-out race strategy that includes planned intervals of pushing harder and recovering can help him maintain a steady pace and finish strong.

2. Time Management:
Del should focus on efficient transitions between exercises to minimize time spent in the Roxzone. Practicing quick and smooth transitions during training sessions will help him become more efficient during the race.

3. Mental Preparation:
Del should mentally prepare for the race by visualizing success and positive outcomes. Developing mental strategies to overcome fatigue and push through challenging moments can make a significant difference in his overall performance.

By implementing these training strategies and race strategies, Del can improve his performance in future Hyrox races. It is essential for him to focus on both his running speed and endurance, as well as his overall fitness and transition time in order to achieve a well-rounded and successful performance.

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
Jamieson Colin 2024 Manchester 01:22:03
Kastrup Torben 2024 Malaga 01:22:21
Boh Chuang Wei Brandon 2023 Singapore 01:21:48
Sivera Bastien 2024 Copenhagen 01:21:44
Venter Justin 2024 Melbourne 01:21:47
Vaquer Vadell Andreu 2024 Madrid 01:21:24
Nusmeijer Roy 2024 Rotterdam 01:21:43
Barnes Sam 2022 Birmingham 01:22:01
Kolbe Ghiome 2024 Cape Town 01:21:27
Wareing Josh 2024 Manchester 01:21:27

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 London 01:16:48
2024 Sports Direct HYROX London 01:20:29

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