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.
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.
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.
This section showcases the entire Cox Colin'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 Cox Colin's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Cox Colin'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.
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 Cox Colin'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 05:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:36 | 06:05 to 04:29 | 28.7% |
| Burpees Broad Jump | 01:33 | 06:21 to 04:48 | 27.8% |
| Wall Balls | 01:25 | 07:15 to 05:50 | 25.4% |
| Ski Erg | 00:31 | 04:51 to 04:20 | 9.3% |
| Sandbag Lunges | 00:12 | 04:52 to 04:40 | 3.6% |
| Rowing | 00:11 | 04:52 to 04:41 | 3.3% |
| Farmers Carry | 00:06 | 02:05 to 01:59 | 1.8% |
| Sled Push | 00:00 | 02:36 to 02:36 | 0.0% |
| Run Total | 00:00 | 39:49 to 39:49 | 0.0% |
| Cox Colin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:29 | 00:00 | 04:32 +00:57 | 00:00 +00:00 |
| Ski Erg | 04:51 | 05:29 | 04:24 +00:27 | 04:32 +00:57 |
| Running 2 | 04:19 | 10:20 | 04:53 -00:34 | 08:56 +01:24 |
| Sled Push | 02:36 | 14:39 | 02:51 -00:15 | 13:49 +00:50 |
| Running 3 | 04:32 | 17:15 | 05:17 -00:45 | 16:40 +00:35 |
| Sled Pull | 06:05 | 21:47 | 04:48 +01:17 | 21:57 -00:10 |
| Running 4 | 04:33 | 27:52 | 05:15 -00:42 | 26:45 +01:07 |
| Burpees Broad Jump | 06:21 | 32:25 | 05:06 +01:15 | 32:00 +00:25 |
| Running 5 | 04:55 | 38:46 | 05:26 -00:31 | 37:06 +01:40 |
| Rowing | 04:52 | 43:41 | 04:46 +00:06 | 42:32 +01:09 |
| Running 6 | 04:54 | 48:33 | 05:18 -00:24 | 47:18 +01:15 |
| Farmers Carry | 02:05 | 53:27 | 02:08 -00:03 | 52:36 +00:51 |
| Running 7 | 04:56 | 55:32 | 05:16 -00:20 | 54:44 +00:48 |
| Sandbag Lunges | 04:52 | 01:00:28 | 04:56 -00:04 | 01:00:00 +00:28 |
| Running 8 | 06:16 | 01:05:20 | 05:50 +00:26 | 01:04:56 +00:24 |
| Wall Balls | 07:15 | 01:11:36 | 06:16 +00:59 | 01:10:46 +00:50 |
| Roxzone | 04:56 | 01:23:37 | 06:35 -01:39 | 01:23:37 |
Colin's best running lap was 00:04:19, indicating good speed and endurance during that segment.
Burpees Broad Jump: Colin took 00:06:21, which was 01:35 slower than average. To improve in this segment, he should focus on improving his burpee technique and explosiveness. Incorporating plyometric exercises like box jumps, squat jumps, and lateral jumps can help enhance his power and agility. Additionally, practicing burpees with proper form and speed will improve his efficiency in this movement.
Running 1: Colin completed this segment in 00:05:29, which was 01:06 slower than average. To improve his running performance, he should focus on increasing his endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve his cardiovascular fitness and running speed. Additionally, incorporating strength training exercises like squats, lunges, and calf raises can improve his lower body strength and running efficiency.
Sled Pull: Colin took 00:06:05, which was 00:56 slower than average. To improve in this segment, he should focus on improving his upper body strength and grip strength. Incorporating exercises like rows, pull-ups, and farmer's carries can help enhance his pulling strength. Additionally, practicing proper sled pulling technique and finding the most efficient body position for pulling can help reduce time in this segment.
Wall Balls: Colin completed this segment in 00:07:15, which was 00:56 slower than average. To improve in this segment, he should focus on improving his lower body and core strength, as well as his throwing accuracy. Incorporating exercises like squats, lunges, and Russian twists can help improve his lower body and core strength. Practicing wall balls with proper form and using a target to improve accuracy can also enhance his performance in this segment.
Ski Erg: Colin took 00:04:51, which was 00:31 slower than average. To improve in this segment, he should focus on improving his upper body and core strength, as well as his technique on the ski erg. Incorporating exercises like rows, push-ups, and planks can help enhance his upper body and core strength. Additionally, practicing proper technique on the ski erg, including efficient arm and leg movements, can improve his speed and efficiency.
Running 8: Colin completed this segment in 00:06:16, which was 00:18 slower than average. To improve his running performance in this segment, he should focus on improving his endurance and overall running speed. Incorporating long-distance runs, tempo runs, and hill sprints can help improve his endurance and speed. Additionally, incorporating strength training exercises like squats, lunges, and calf raises can improve his lower body strength and running efficiency.
Rowing: Colin took 00:04:52, which was 00:11 slower than average. To improve in this segment, he should focus on improving his upper body and core strength, as well as his rowing technique. Incorporating exercises like rows, push-ups, and planks can help enhance his upper body and core strength. Practicing proper rowing technique, including maintaining a strong and efficient rowing stroke, can also improve his speed and efficiency.
- Pacing: Based on the splits analysis, Colin's pacing was relatively consistent throughout the race, with some segments being faster or slower than average. It is important for him to maintain a steady pace and avoid starting too fast, which can lead to fatigue later in the race. Implementing a well-thought-out pacing strategy, such as negative splits or even pacing, can help him maintain a consistent performance throughout the race.
- Transition Time: Colin performed well in the roxzone, completing it in 00:04:56, which was 01:29 faster than average. To maintain this advantage, he should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training and practicing quick transitions between exercises can help improve his overall fitness and reduce transition time.
- Strength vs. Running: Colin's total running time of 00:39:49 was 00:50 faster than average, indicating that he has a strong running profile. To continue improving his performance, he should focus on maintaining and enhancing his running abilities through targeted running workouts and interval training. Additionally, incorporating strength training exercises relevant to HYROX events will help him maintain a well-rounded fitness level.
In conclusion, Colin Cox had a strong performance in the HYROX race in Glasgow. While there are areas for improvement, such as the Burpees Broad Jump, Running 1, Sled Pull, Wall Balls, Ski Erg, Running 8, and Rowing, he also showcased strengths in running and transition time. By implementing the suggested training strategies and techniques, Colin can enhance his performance in these specific areas and further improve his overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| Dino Augusto Costa | 2024 Madrid | 01:23:16 | |
| Harvey Luke | 2023 Manchester | 01:23:18 | |
| Neuser Jonas | 2024 Hamburg | 01:23:38 | |
| Sanctorum Dylan | 2023 Paris | 01:23:44 | |
| Goossens Reed | 2023 Los Angeles | 01:23:17 | |
| Radefeld Michael | 2024 Vienna - European Championship | 01:23:18 | |
| Cartarius Louis | 2023 Frankfurt | 01:24:05 | |
| Clements Scott | 2023 Glasgow | 01:23:08 | |
| Price David | 2024 Manchester | 01:23:40 | |
| Sylvain Rousset | 2024 Marseille | 01:23:43 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Glasgow | 01:17:46 | |
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