Season 22/23 2023 Glasgow (1543) HYROX (1410) Men (970) Farrow Sam

Farrow Sam Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 30-34 #130015 01:37:15 188th in AG | Top 78.0% 750th | Top 77.3%
-02:51
44:49
Run Total
-00:20
05:36
Avg. Lap
-00:17
04:42
Best Lap
+04:22
45:45
Workout Total
+00:33
05:43
Avg. Workout
-01:33
06:44
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 Farrow 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 Farrow 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 Farrow 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 Farrow 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 05:24. Check the detail of the improvement plan below.

01:15 Potential Improvement 23.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:15 08:43 to 07:28 23.1%
Burpees Broad Jump 01:12 07:25 to 06:13 22.2%
Farmers Carry 01:01 03:26 to 02:25 18.8%
Sled Pull 00:34 06:07 to 05:33 10.5%
Sled Push 00:26 03:41 to 03:15 8.0%
Rowing 00:22 05:24 to 05:02 6.8%
Ski Erg 00:20 04:57 to 04:37 6.2%
Sandbag Lunges 00:14 06:02 to 05:48 4.3%
Run Total 00:00 44:49 to 44:49 0.0%

Splits Time

Farrow Sam Perfect Race
Splits Total Average Total
Running 1 04:49 00:00 04:59 -00:10 00:00 +00:00
Ski Erg 04:57 04:49 04:38 +00:19 04:59 -00:10
Running 2 04:42 09:46 05:26 -00:44 09:37 +00:09
Sled Push 03:41 14:28 03:19 +00:22 15:03 -00:35
Running 3 06:01 18:09 05:58 +00:03 18:22 -00:13
Sled Pull 06:07 24:10 05:41 +00:26 24:20 -00:10
Running 4 05:43 30:17 05:57 -00:14 30:01 +00:16
Burpees Broad Jump 07:25 36:00 06:24 +01:01 35:58 +00:02
Running 5 05:38 43:25 06:13 -00:35 42:22 +01:03
Rowing 05:24 49:03 05:05 +00:19 48:35 +00:28
Running 6 05:36 54:27 06:02 -00:26 53:40 +00:47
Farmers Carry 03:26 01:00:03 02:27 +00:59 59:42 +00:21
Running 7 05:17 01:03:29 06:01 -00:44 01:02:09 +01:20
Sandbag Lunges 06:02 01:08:46 05:59 +00:03 01:08:10 +00:36
Running 8 07:08 01:14:48 06:59 +00:09 01:14:09 +00:39
Wall Balls 08:43 01:21:56 07:50 +00:53 01:21:08 +00:48
Roxzone 06:44 01:37:15 08:17 -01:33 01:37:15
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Sam Farrow performed well in the HYROX race, finishing in the top 53% of all athletes with an overall rank of 750. In his age group (30-34), he placed in the top 56% with a rank of 188. His total race time was 01:37:15, with a total running time of 00:44:49, which was 01:07 faster than the average for his finish time. This suggests that Sam has a stronger running profile compared to the average athlete in his category.

Segments to Improve



1. Burpees Broad Jump:
Sam took 01:23 longer than the average time for this segment. To improve his performance in this area, he should focus on improving his agility, explosiveness, and overall strength. Specific exercises and drills that can help include:
- Plyometric exercises such as box jumps, squat jumps, and tuck jumps to improve explosiveness.
- Burpee variations such as burpee box jumps or burpee tuck jumps to simulate the movement pattern.
- Strength training exercises like squats, lunges, and deadlifts to improve lower body strength.

2. Wall Balls:
Sam took 00:57 longer than the average time for this segment. To improve his performance in wall balls, he should focus on improving his upper body and core strength, as well as his endurance. Specific exercises and techniques to consider include:
- Medicine ball squat throws to simulate the wall ball movement pattern and improve power.
- Overhead presses, push-ups, and pull-ups to strengthen the upper body.
- Core exercises such as planks, Russian twists, and hanging leg raises to improve stability and endurance.

3. Farmers Carry:
Sam took 00:54 longer than the average time for this segment. To improve his performance in farmers carry, he should focus on improving his grip strength and overall endurance. Specific exercises and techniques to consider include:
- Farmers carry variations with heavier weights to challenge grip strength.
- Forearm exercises such as wrist curls and reverse curls to strengthen the muscles involved in gripping.
- Cardiovascular exercises such as running or rowing to improve endurance.

4. Rowing:
Sam took 00:24 longer than the average time for this segment. To improve his rowing performance, he should focus on improving his rowing technique, as well as his overall cardiovascular endurance. Specific exercises and techniques to consider include:
- Rowing machine intervals to improve cardiovascular fitness and simulate race conditions.
- Proper rowing technique drills, such as focusing on the drive and recovery phases, and maintaining a consistent stroke rate.
- Incorporating other cardiovascular exercises such as running or cycling to improve overall endurance.

5. Ski Erg:
Sam took 00:23 longer than the average time for this segment. To improve his performance on the ski erg, he should focus on improving his upper body and core strength, as well as his overall endurance. Specific exercises and techniques to consider include:
- Ski erg intervals to improve cardiovascular fitness and simulate race conditions.
- Upper body exercises such as dumbbell rows, push-ups, and pull-ups to improve strength.
- Core exercises such as planks, Russian twists, and hanging leg raises to improve stability and endurance.

Strategies

- Pacing: Sam's overall pacing was generally consistent, with some segments performed faster than the average. However, he should pay attention to segments where he lost significant time, such as the Burpees Broad Jump and Wall Balls. To improve his overall race performance, he should focus on maintaining a steady pace throughout the race, especially during challenging segments.

- Transition Time: Sam's Roxzone time was 01:30 faster than the average, indicating that he was efficient in transitioning between exercises. To further improve his race performance, he should continue to focus on minimizing transition time and maintaining a smooth flow between exercises.

- Strength Training: Since Sam has a better running profile compared to the average athlete, he should continue to prioritize strength training to improve his performance in strength-based segments such as the Burpees Broad Jump, Wall Balls, Farmers Carry, Rowing, and Ski Erg. Incorporating resistance training exercises targeting the specific muscle groups involved in these segments will help improve overall strength and endurance.

- Endurance Training: While Sam performed well in the running segments, he can further enhance his running performance by incorporating specific running drills and interval training to improve his cardiovascular endurance. This will help him maintain a strong pace throughout the race and improve his overall running time.

In conclusion, Sam Farrow had a solid performance in the HYROX race. By focusing on improving his performance in the identified segments and implementing the suggested training strategies and techniques, he can further enhance his race performance and achieve even better results in future races.

Similar Athletes
Cattrall Dan 2024 Sports Direct HYROX London 01:37:37
Purge Anthony 2024 Dallas 01:37:01
Granholm Dennis 2023 Malmö 01:37:22
Haynes Jonathon 2024 Manchester 01:37:12
Nguyen Hoang 2024 Rotterdam 01:37:24
Van Driel Henk 2023 Maastricht European Championships 01:37:23
Tribaldovas Laurynas 2022 Birmingham 01:37:37
Blüthgen Maximilian 2020 Hannover 01:37:16
Van Druten Julian 2024 Rotterdam 01:37:38
Heeney Terence 2024 Dublin 01:36:57

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