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 Brooks Russell C'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 Brooks Russell C'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 Brooks Russell C'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 Brooks Russell C'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 05:22. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:37 | 42:55 to 40:18 | 48.8% |
| Wall Balls | 01:01 | 06:43 to 05:42 | 18.9% |
| Rowing | 00:33 | 05:12 to 04:39 | 10.2% |
| Sandbag Lunges | 00:21 | 04:56 to 04:35 | 6.5% |
| Burpees Broad Jump | 00:16 | 04:57 to 04:41 | 5.0% |
| Ski Erg | 00:15 | 04:34 to 04:19 | 4.7% |
| Farmers Carry | 00:13 | 02:10 to 01:57 | 4.0% |
| Sled Push | 00:06 | 02:40 to 02:34 | 1.9% |
| Sled Pull | 00:00 | 03:47 to 03:47 | 0.0% |
| Brooks Russell C | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:28 | 00:00 | 04:29 -00:01 | 00:00 +00:00 |
| Ski Erg | 04:34 | 04:28 | 04:24 +00:10 | 04:29 -00:01 |
| Running 2 | 04:38 | 09:02 | 04:50 -00:12 | 08:53 +00:09 |
| Sled Push | 02:40 | 13:40 | 02:49 -00:09 | 13:43 -00:03 |
| Running 3 | 04:58 | 16:20 | 05:13 -00:15 | 16:32 -00:12 |
| Sled Pull | 03:47 | 21:18 | 04:43 -00:56 | 21:45 -00:27 |
| Running 4 | 05:00 | 25:05 | 05:11 -00:11 | 26:28 -01:23 |
| Burpees Broad Jump | 04:57 | 30:05 | 05:00 -00:03 | 31:39 -01:34 |
| Running 5 | 05:06 | 35:02 | 05:21 -00:15 | 36:39 -01:37 |
| Rowing | 05:12 | 40:08 | 04:44 +00:28 | 42:00 -01:52 |
| Running 6 | 04:59 | 45:20 | 05:14 -00:15 | 46:44 -01:24 |
| Farmers Carry | 02:10 | 50:19 | 02:07 +00:03 | 51:58 -01:39 |
| Running 7 | 04:56 | 52:29 | 05:12 -00:16 | 54:05 -01:36 |
| Sandbag Lunges | 04:56 | 57:25 | 04:51 +00:05 | 59:17 -01:52 |
| Running 8 | 08:52 | 01:02:21 | 05:43 +03:09 | 01:04:08 -01:47 |
| Wall Balls | 06:43 | 01:11:13 | 06:13 +00:30 | 01:09:51 +01:22 |
| Roxzone | 04:42 | 01:22:30 | 06:26 -01:44 | 01:22:30 |
To improve the Run Total segment, Russell should work on improving his overall fitness and his transition time. This could involve incorporating interval training, tempo runs, and hill sprints into his training routine. Additionally, he should focus on improving his transition time between exercises to minimize time lost in the roxzone.
For the Running 8 segment, which was significantly slower than average, Russell should prioritize training his running endurance. This could include increasing his weekly mileage, incorporating speed work, and adding in strength exercises specifically targeting the muscles used in running, such as lunges and single-leg squats.
In the Rowing segment, Russell was 00:32 slower than average. To improve his performance in this area, he should focus on improving his rowing technique and building his rowing endurance. Incorporating rowing intervals, such as 500-meter repeats, and practicing proper rowing form will be beneficial.
The Wall Balls segment was also slower than average for Russell, with a time difference of 00:29. To improve this segment, he should focus on building his lower body strength and improving his technique for wall balls. Incorporating exercises such as squats, lunges, and medicine ball thrusters into his training routine will help improve his performance.
The Burpees Broad Jump segment was slower than average for Russell, with a time difference of 00:17. To improve this segment, he should focus on improving his explosiveness and agility. Incorporating exercises such as box jumps, plyometric push-ups, and agility ladder drills will help enhance his performance in this area.
Finally, the Best Lap segment was slower than average for Russell. To improve this segment, he should focus on improving his speed and efficiency in running. Incorporating interval training, hill sprints, and practicing proper running form will help him improve his performance in this area.
In terms of strategy, Russell should prioritize efficient transitions between exercises to minimize time lost in the roxzone. Practicing smooth transitions during training sessions will help him develop a routine and improve his efficiency during the race.
Additionally, Russell should pay attention to his nutrition and hydration leading up to and during the race. Proper fueling and hydration can have a significant impact on performance and recovery.
Overall, with a focus on improving running performance, transitions, and specific segments identified for improvement, Russell C Brooks has the potential to further enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Kinniburgh Thomas | 2024 Marseille | 01:22:21 | |
| Scridelli Lucas | 2023 Stockholm | 01:22:55 | |
| Dhondt Dieter | 2024 Amsterdam | 01:22:55 | |
| Mc Cole Edward | 2022 Hamburg | 01:22:07 | |
| Elmer Greg | 2022 Chicago | 01:23:00 | |
| Tozer Michael | 2024 Sydney | 01:22:25 | |
| Kelman Keith | 2023 Dublin | 01:22:32 | |
| Stuster John | 2021 Amsterdam | 01:22:34 | |
| Groothus Jonas | 2024 Hamburg | 01:22:42 | |
| Cole Andrew | 2023 Los Angeles | 01:22:10 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
