TrewBrowne Rae Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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

RSA RSA Flag Men 35-39 #101009 01:30:22 26th in AG | Top 59.1% 139th | Top 56.3%
-04:36
40:00
Run Total
-00:34
05:00
Avg. Lap
-00:08
04:36
Best Lap
+04:12
42:31
Workout Total
+00:31
05:18
Avg. Workout
+00:27
07:54
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 TrewBrowne Rae'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 TrewBrowne Rae'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 TrewBrowne Rae'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 TrewBrowne Rae'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 07:36. Check the detail of the improvement plan below.

02:36 Potential Improvement 34.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:36 07:49 to 05:13 34.2%
Wall Balls 02:23 08:59 to 06:36 31.4%
Burpees Broad Jump 01:19 06:48 to 05:29 17.3%
Farmers Carry 01:11 03:22 to 02:11 15.6%
Ski Erg 00:07 04:36 to 04:29 1.5%
Sled Push 00:00 01:27 to 01:27 0.0%
Sled Pull 00:00 04:41 to 04:41 0.0%
Rowing 00:00 04:49 to 04:49 0.0%
Run Total 00:00 40:00 to 40:00 0.0%

Splits Time

TrewBrowne Rae Perfect Race
Splits Total Average Total
Running 1 04:48 00:00 04:45 +00:03 00:00 +00:00
Ski Erg 04:36 04:48 04:31 +00:05 04:45 +00:03
Running 2 04:36 09:24 05:09 -00:33 09:16 +00:08
Sled Push 01:27 14:00 03:04 -01:37 14:25 -00:25
Running 3 04:51 15:27 05:38 -00:47 17:29 -02:02
Sled Pull 04:41 20:18 05:15 -00:34 23:07 -02:49
Running 4 04:54 24:59 05:37 -00:43 28:22 -03:23
Burpees Broad Jump 06:48 29:53 05:47 +01:01 33:59 -04:06
Running 5 05:02 36:41 05:49 -00:47 39:46 -03:05
Rowing 04:49 41:43 04:55 -00:06 45:35 -03:52
Running 6 05:00 46:32 05:39 -00:39 50:30 -03:58
Farmers Carry 03:22 51:32 02:17 +01:05 56:09 -04:37
Running 7 04:48 54:54 05:38 -00:50 58:26 -03:32
Sandbag Lunges 07:49 59:42 05:30 +02:19 01:04:04 -04:22
Running 8 06:06 01:07:31 06:21 -00:15 01:09:34 -02:03
Wall Balls 08:59 01:13:37 07:00 +01:59 01:15:55 -02:18
Roxzone 07:54 01:30:22 07:27 +00:27 01:30:22
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Rae TrewBrowne delivered a commendable performance in the HYROX race, finishing in the top 35% overall and top 38% in his age group. His total running time of 00:40:00 was significantly faster than the average by 04:56, indicating a strong running capability. Rae's running segments were consistently faster than average, especially from Running 2 to Running 7, showcasing his excellent endurance and speed. However, his slower transitions in the Roxzone suggest room for improvement in transition efficiency. Rae appears to have a runner's profile, as his running segments outperformed his strength-based exercises, indicating that focusing on developing his strength could help balance his performance.

Segments to Improve

  • Wall Balls: Rae's time of 00:08:59 was 02:04 slower than average. To improve, incorporate exercises like overhead squats and medicine ball slams to enhance shoulder endurance and overall power. Focus on form corrections, such as maintaining a stable squat depth and efficient ball release.
  • Sandbag Lunges: At 00:07:49, Rae was 02:22 slower than average. Implement weighted lunges and core stabilization exercises to build leg strength and balance. Emphasize maintaining an upright posture and steady pace to reduce fatigue during this segment.
  • Burpees Broad Jump: With a time of 00:06:48, Rae was 01:08 slower than average. Focus on plyometric drills and explosive push-ups to develop explosive power and agility. Practice efficient transitions from the burpee to the broad jump to minimize time.
  • Farmers Carry: Rae's performance here was 01:04 slower than average. Incorporate grip strength exercises like dead hangs and farmer's walks with increasing weights to improve grip and shoulder endurance.
  • Roxzone: Rae’s transition time was 00:32 slower than average. Work on transition drills that simulate race conditions to improve transition efficiency and minimize rest time.

Race Strategies

  • Pacing: Rae's initial running segments suggest he started slightly slower than average but maintained a faster pace in subsequent segments. Consider a more consistent pacing strategy to avoid early fatigue.
  • Strength-Run Balance: Given his strong running capability, focus on integrating more strength training to balance out overall performance. Consider hybrid workouts that combine strength elements immediately followed by running to simulate race conditions.
  • Transition Efficiency: Practice quick transitions between exercises to reduce Roxzone time. Develop a streamlined approach for each transition, focusing on minimizing unnecessary movements.
  • Compromised Running: Incorporate training scenarios where Rae runs after intense strength exercises to mimic race conditions and improve running efficiency when fatigued.
Similar Athletes
Moulart Marvin 2024 Bordeaux 01:30:31
Hall Melvin 2024 London 01:30:37
Minazzi Ivan 2024 Rimini 01:30:04
Badior Marvin 2020 Hannover 01:30:03
Tulkens Edwin 2024 Amsterdam 01:30:09
Tzaqafi Muhammad Gailan 2024 Hong Kong 01:30:49
Jones Finlay 2023 London 01:30:11
Kamasz Martin 2023 Frankfurt 01:30:06
Martin James 2022 London 01:30:04
Leung Kevin 2023 Hong Kong 01:30:14

Measure Your Performance Against Top Athletes

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