Cowie Sam
Hyrox Result
Dive into this athlete’s performance at 2024 Sydney 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.
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 Cowie 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 Cowie 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 Cowie 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 Cowie 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
04:45.
Check the detail of the improvement plan below.
01:31
Potential Improvement
31.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Sam Cowie delivered a commendable performance at the 2024 Sydney HYROX event, finishing in the top 45% of all athletes and his age group. His overall time was 01:28:23, with a total running time of 00:43:48, which is 00:26 faster than the average, indicating a strong running capability. The pacing analysis suggests that Sam started the race on a slightly faster note as indicated by his first running segment, but he maintained a consistent pace throughout the rest of the race. His performance indicates a runner profile, given his faster-than-average total running time, which suggests that he might benefit from additional strength training to enhance performance in strength-based exercises.
Segments to Improve
- Sandbag Lunges: This segment was 01:15 slower than average, indicating a need for significant improvement. Sam should focus on building leg strength and endurance through specific exercises such as lunges with weights, step-ups, and Bulgarian split squats. Incorporating resistance band drills can also improve stability and form during lunges.
- Burpees Broad Jump: Being 01:00 slower than average, this segment requires attention to explosive power and agility. Sam can benefit from plyometric training, including box jumps, burpee variations, and speed drills. Emphasizing core strength exercises will also help in maintaining form and efficiency.
- Farmers Carry: With a time 00:09 slower than average, improving grip strength and shoulder stability is crucial. Sam should incorporate heavy carries, kettlebell swings, and forearm strengthening exercises into his routine.
- Wall Balls: This segment was only 00:04 slower than average, but optimizing technique could still yield time savings. Focus on squat depth and power generation through medicine ball throw drills. Proper breathing techniques and rhythm can also enhance performance.
- Ski Erg: Although only 00:11 slower than average, enhancing upper body endurance and technique can improve efficiency. Rowing and upper body circuit training, focusing on pulling exercises, will be beneficial.
Race Strategies
- Efficient Transitions: Although Sam's Roxzone time was excellent, maintaining this efficiency across all transitions is crucial. Practice quick transitions in training to reduce rest time and maintain momentum.
- Consistent Pacing: Sam should focus on maintaining a steady pace throughout the race to avoid early fatigue. Implementing interval training with varied intensities can help manage exertion levels during different race phases.
- Compromised Running: Practice running immediately after completing high-intensity exercises like burpees and lunges to simulate race conditions. This will help in maintaining running efficiency despite fatigue.
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