Twineham Mark Hyrox Result

Dive into this athlete’s performance at 2024 New York 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

GBR GBR Flag Men #100018 01:29:14 103rd in AG | Top 11.5% 441st | Top 49.3%
+01:31
45:43
Run Total
+00:12
05:43
Avg. Lap
+00:52
05:35
Best Lap
-03:16
34:32
Workout Total
-00:24
04:19
Avg. Workout
+01:47
09:04
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 Twineham Mark'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 Twineham Mark'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 Twineham Mark'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 Twineham Mark'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 05:13. Check the detail of the improvement plan below.

02:32 Potential Improvement 48.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:32 45:43 to 43:11 48.6%
Wall Balls 01:43 08:11 to 06:28 32.9%
Burpees Broad Jump 00:31 05:53 to 05:22 9.9%
Ski Erg 00:27 04:54 to 04:27 8.6%
Sled Push 00:00 01:53 to 01:53 0.0%
Sled Pull 00:00 02:36 to 02:36 0.0%
Rowing 00:00 04:36 to 04:36 0.0%
Farmers Carry 00:00 01:54 to 01:54 0.0%
Sandbag Lunges 00:00 04:35 to 04:35 0.0%

Splits Time

Twineham Mark Perfect Race
Splits Total Average Total
Running 1 04:12 00:00 04:45 -00:33 00:00 +00:00
Ski Erg 04:54 04:12 04:30 +00:24 04:45 -00:33
Running 2 05:35 09:06 05:07 +00:28 09:15 -00:09
Sled Push 01:53 14:41 03:01 -01:08 14:22 +00:19
Running 3 06:01 16:34 05:34 +00:27 17:23 -00:49
Sled Pull 02:36 22:35 05:10 -02:34 22:57 -00:22
Running 4 05:56 25:11 05:34 +00:22 28:07 -02:56
Burpees Broad Jump 05:53 31:07 05:41 +00:12 33:41 -02:34
Running 5 05:56 37:00 05:45 +00:11 39:22 -02:22
Rowing 04:36 42:56 04:53 -00:17 45:07 -02:11
Running 6 05:51 47:32 05:35 +00:16 50:00 -02:28
Farmers Carry 01:54 53:23 02:16 -00:22 55:35 -02:12
Running 7 05:48 55:17 05:34 +00:14 57:51 -02:34
Sandbag Lunges 04:35 01:01:05 05:25 -00:50 01:03:25 -02:20
Running 8 06:27 01:05:40 06:15 +00:12 01:08:50 -03:10
Wall Balls 08:11 01:12:07 06:52 +01:19 01:15:05 -02:58
Roxzone 09:04 01:29:14 07:17 +01:47 01:29:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Mark Twineham's performance in the 2024 New York HYROX race places him in the top tier of his age group and overall, demonstrating a strong competitive edge. His overall rank at 441 out of 1486 athletes and 103 within the age group of 35-39 highlights his commendable athleticism. Mark's profile suggests a more strength-oriented athlete, as evidenced by his exceptional performance in strength-based challenges like the Sled Push and Sled Pull, where he significantly outperformed the average. However, his total running time was slightly slower than average, indicating room for improvement in endurance and running efficiency. The initial running segment was faster than average, suggesting a strong start but potentially too fast, which may have impacted his stamina in later stages.

Segments to Improve:

  • Roxzone: Mark's transition times are considerably slower than average, indicating a need to enhance overall fitness and transition efficiency. To improve, Mark should focus on high-intensity interval training (HIIT) with short recovery periods to boost his cardiovascular capacity and agility. Drills that mimic quick changes in direction and activity, such as ladder drills and short sprint intervals with varied exercises in between (e.g., push-ups, kettlebell swings), could help reduce transition times.
  • Wall Balls: This segment was significantly slower, suggesting a need to improve both strength and coordination. Incorporating more functional strength training, specifically targeting the quads, glutes, and shoulders, will be crucial. Exercises such as thrusters, squat presses, and medicine ball throws against a wall can simulate the wall ball movement, improving both power and technique.
  • Burpees Broad Jump: The slower time here indicates potential weaknesses in explosive power and endurance. Plyometric training, focusing on jump squats, box jumps, and broad jumps, will help Mark develop the explosive strength required. Additionally, integrating burpees with these jumps in a circuit will enhance his ability to sustain performance under fatigue.
  • Ski Erg: Mark's performance in this segment was below average. To improve, he should work on both technique and upper body endurance. Specific drills on the Ski Erg focusing on power strokes and maintaining a consistent pace can help. Including upper body endurance workouts, such as pull-ups, rows, and long-distance paddling or rowing sessions, will build the necessary stamina.

Race Strategies:

  • Pacing: Mark should focus on a more consistent pace throughout the race. Starting slightly slower than his initial pace can help conserve energy for a stronger finish. Practicing pacing strategies in training, such as negative splits in running and timing segments to mimic race conditions, will be beneficial.
  • Strength and Endurance Balance: Emphasizing a balanced training regimen that equally targets strength and endurance will help Mark become a more well-rounded athlete. Incorporating back-to-back strength and cardio sessions in training can mimic the race's demands, improving his ability to transition between segments smoothly.
  • Transitions: Minimizing time spent in the Roxzone by practicing quick and efficient transitions can shave significant time off Mark's overall performance. Setting up simulation stations during training, where Mark moves quickly from one exercise to the next, can help improve his transition times.
  • Technical Skill Improvement: Focusing on technique, especially in weaker segments like the Wall Balls and Burpees Broad Jump, will not only improve times in those areas but also conserve energy for the rest of the race. Video analysis of form during these exercises can pinpoint inefficiencies to correct.

In conclusion, by addressing these specific areas of improvement and implementing the suggested training strategies, Mark Twineham has the potential to significantly enhance his performance in future HYROX races. A balanced focus on strength, endurance, and efficiency in transitions will be key to his continued success.

Similar Athletes
Thomas Matt 2024 Sydney 01:29:17
Choo Lin Hong 2024 Singapore 01:29:36
Daran Fabien 2024 Karlsruhe 01:28:47
Trigiante Antonio 2024 Turin 01:28:51
Lüddeckens Christian 2024 Malaga 01:29:09
Hind Matthew 2023 Glasgow 01:29:00
Gemmeke Mario 2023 Frankfurt 01:29:20
Aston Simon 2023 London 01:29:30
Tuvey Greg 2024 Sports Direct HYROX London 01:29:23
Siersema Thom 2024 Amsterdam 01:29:16

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