Season 23/24 2023 Melbourne (865) HYROX (767) Men (537) Prentice Ross

Prentice Ross Hyrox Result

Dive into this athlete’s performance at 2023 Melbourne 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

AUS AUS Flag Men 35-39 #131003 01:37:29 90th in AG | Top 78.3% 386th | Top 71.9%
-00:16
47:31
Run Total
-00:01
05:56
Avg. Lap
+00:31
05:31
Best Lap
+02:06
43:35
Workout Total
+00:15
05:26
Avg. Workout
-01:52
06:26
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 Prentice 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 Prentice Ross'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 Prentice 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.

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 Prentice 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 04:25. Check the detail of the improvement plan below.

01:11 Potential Improvement 26.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:11 06:44 to 05:33 26.8%
Sled Push 00:50 04:05 to 03:15 18.9%
Run Total 00:46 47:31 to 46:45 17.4%
Burpees Broad Jump 00:43 06:56 to 06:13 16.2%
Ski Erg 00:27 05:04 to 04:37 10.2%
Sandbag Lunges 00:16 06:04 to 05:48 6.0%
Wall Balls 00:12 07:40 to 07:28 4.5%
Rowing 00:00 04:41 to 04:41 0.0%
Farmers Carry 00:00 02:21 to 02:21 0.0%

Splits Time

Prentice Ross Perfect Race
Splits Total Average Total
Running 1 05:51 00:00 05:01 +00:50 00:00 +00:00
Ski Erg 05:04 05:51 04:38 +00:26 05:01 +00:50
Running 2 05:32 10:55 05:27 +00:05 09:39 +01:16
Sled Push 04:05 16:27 03:19 +00:46 15:06 +01:21
Running 3 05:38 20:32 05:58 -00:20 18:25 +02:07
Sled Pull 06:44 26:10 05:42 +01:02 24:23 +01:47
Running 4 05:35 32:54 05:59 -00:24 30:05 +02:49
Burpees Broad Jump 06:56 38:29 06:26 +00:30 36:04 +02:25
Running 5 05:48 45:25 06:14 -00:26 42:30 +02:55
Rowing 04:41 51:13 05:05 -00:24 48:44 +02:29
Running 6 05:41 55:54 06:02 -00:21 53:49 +02:05
Farmers Carry 02:21 01:01:35 02:27 -00:06 59:51 +01:44
Running 7 05:31 01:03:56 06:02 -00:31 01:02:18 +01:38
Sandbag Lunges 06:04 01:09:27 06:01 +00:03 01:08:20 +01:07
Running 8 07:59 01:15:31 06:59 +01:00 01:14:21 +01:10
Wall Balls 07:40 01:23:30 07:51 -00:11 01:21:20 +02:10
Roxzone 06:26 01:37:29 08:18 -01:52 01:37:29
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ross Prentice performed well in the HYROX race in Melbourne, finishing with an overall time of 01:37:29. He achieved an overall rank of 386, which places him in the top 50% of the 767 athletes. In his age group (35-39), he ranked 90th, placing him in the top 57% of the 157 athletes. Prentice's total running time was 00:47:31, which was 01:45 slower than the average.

Prentice's best running lap was 00:05:31, indicating that he had a strong burst of speed during that segment.

Segments to Improve


1. Running 1:
Prentice's time of 00:05:51 was 01:01 slower than the average. To improve this segment, Prentice should focus on increasing his speed and endurance. Incorporate interval training, such as sprint intervals, to improve his running speed. Additionally, he can work on his running form and technique to optimize efficiency.

2. Burpees Broad Jump:
Prentice's time of 00:06:56 was 00:52 slower than the average. To improve this segment, Prentice should focus on building strength and power in his lower body. Incorporate exercises such as squats, lunges, and plyometric movements to improve explosive power. Additionally, practicing burpees with proper form and efficiency will help him save time during this segment.

3. Running 8:
Prentice's time of 00:07:59 was 00:50 slower than the average. This segment indicates that Prentice may need to work on his endurance and pacing for longer runs. Incorporate long-distance running into his training routine to build endurance. Additionally, practicing pacing strategies and learning to maintain a consistent speed throughout the race will help improve performance in this segment.

4. Sled Pull:
Prentice's time of 00:06:44 was 00:38 slower than the average. To improve this segment, Prentice should focus on building strength in his upper body and core. Incorporate exercises such as pull-ups, rows, and planks to strengthen these areas. Additionally, practicing sled pulls with proper technique and efficient movement will help improve performance.

Strategies


1. Pacing:
Prentice should focus on maintaining a consistent pace throughout the race. Avoid starting too fast and burning out early. Practice pacing strategies during training to ensure an even distribution of energy throughout the race.

2. Transitions:
Prentice should aim to minimize the time spent in the roxzone. Improving overall fitness and transition time will help reduce the time lost in this segment. Incorporate specific drills and exercises that simulate transitions between exercises to improve efficiency.

3. Strength Training:
Prentice should prioritize strength training to improve performance in strength-based segments such as the sled pull and burpees broad jump. Incorporate exercises that target the specific muscle groups used in these segments, and progressively increase the load and intensity of the workouts.

4. Endurance Training:
Prentice should incorporate long-distance running into his training routine to improve endurance for segments such as running 8. Focus on building up his cardiovascular fitness and stamina through consistent and progressive training.

5. Form and Technique:
Prentice should work on refining his form and technique for each segment. This includes practicing proper running form, efficient movement during exercises, and mastering the correct technique for each movement. Seek guidance from a coach or trainer to ensure proper form and technique.

Overall, Ross Prentice has shown potential in the HYROX race but can benefit from focusing on specific areas for improvement. By implementing the suggested training strategies, techniques, and race strategies, Prentice can enhance his performance and achieve better results in future races.

Similar Athletes
Payne Steven 2024 London 01:37:51
Smith Eric 2023 Chicago 01:37:29
Crawford Samuel 2023 London 01:37:42
Foley Shane 2022 New York 01:37:51
Hesselink Maarten 2024 Amsterdam 01:37:26
Wade Sam 2023 Manchester 01:37:00
Macdonald Ian 2023 Amsterdam 01:37:04
Rang Fabian 2023 Karlsruhe 01:37:55
Solignac Mat 2023 Barcelona 01:37:53
Proud Dom 2023 Birmingham 01:37:15

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