Malcolm Ben Hyrox Result

Dive into this athlete’s performance at 2022 Birmingham 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 Man 40-44 #123037 01:25:27 70th in AG | Top 43.5% 447th | Top 46.6%
-05:05
37:25
Run Total
-00:37
04:41
Avg. Lap
-00:37
03:55
Best Lap
+06:13
42:22
Workout Total
+00:46
05:17
Avg. Workout
-01:02
05:45
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

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of Malcolm Ben's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Malcolm Ben hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare Malcolm Ben’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 Malcolm Ben'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 08:32. Check the detail of the improvement plan below.

03:30 Potential Improvement 41.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:30 09:31 to 06:01 41.0%
Sandbag Lunges 01:36 06:24 to 04:48 18.8%
Sled Pull 01:16 05:52 to 04:36 14.8%
Sled Push 00:46 03:27 to 02:41 9.0%
Farmers Carry 00:38 02:40 to 02:02 7.4%
Rowing 00:24 05:07 to 04:43 4.7%
Ski Erg 00:22 04:44 to 04:22 4.3%
Burpees Broad Jump 00:00 04:37 to 04:37 0.0%
Run Total 00:00 37:25 to 37:25 0.0%

Splits Time

Malcolm Ben Perfect Race
Splits Total Average Total
Running 1 04:19 00:00 04:36 -00:17 00:00 +00:00
Ski Erg 04:44 04:19 04:26 +00:18 04:36 -00:17
Running 2 03:55 09:03 04:57 -01:02 09:02 +00:01
Sled Push 03:27 12:58 02:53 +00:34 13:59 -01:01
Running 3 04:50 16:25 05:23 -00:33 16:52 -00:27
Sled Pull 05:52 21:15 04:55 +00:57 22:15 -01:00
Running 4 04:42 27:07 05:21 -00:39 27:10 -00:03
Burpees Broad Jump 04:37 31:49 05:18 -00:41 32:31 -00:42
Running 5 05:01 36:26 05:31 -00:30 37:49 -01:23
Rowing 05:07 41:27 04:49 +00:18 43:20 -01:53
Running 6 04:37 46:34 05:23 -00:46 48:09 -01:35
Farmers Carry 02:40 51:11 02:11 +00:29 53:32 -02:21
Running 7 04:34 53:51 05:22 -00:48 55:43 -01:52
Sandbag Lunges 06:24 58:25 05:06 +01:18 01:01:05 -02:40
Running 8 05:30 01:04:49 05:58 -00:28 01:06:11 -01:22
Wall Balls 09:31 01:10:19 06:31 +03:00 01:12:09 -01:50
Roxzone 05:45 01:25:27 06:47 -01:02 01:25:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ben Malcolm performed well in the 2022 Birmingham HYROX race, finishing with an overall rank of 447 out of 1331 athletes, which places him in the top 33% of participants. In his age group (40-44), he achieved a rank of 70 out of 239 athletes, placing him in the top 29%. His overall time of 01:25:27 is commendable.

Ben's total running time of 00:37:25 is impressive, as it is 03:59 faster than the average for his finish time. This indicates that he has a strong running profile and should continue to focus on maintaining and improving his running ability. His best running lap of 00:03:55 further highlights his running prowess.

Segments to Improve


Based on the splits analysis, there are several segments where Ben lost time compared to the average. These segments include Wall Balls, Sandbag Lunges, Sled Pull, Farmers Carry, Rowing, Ski Erg, and Sled Push.

To improve performance in the Wall Balls segment, Ben should focus on building upper body strength and endurance. Incorporating exercises such as push-ups, shoulder presses, and medicine ball throws can help improve his performance in this segment. Additionally, practicing proper form and technique for wall balls, including maintaining a consistent rhythm and full depth squats, will also be beneficial.

For the Sandbag Lunges segment, Ben should work on increasing his lower body strength and stability. Exercises like lunges, squats, and deadlifts can help strengthen the muscles involved in this movement. It is also important to practice proper form during lunges, ensuring that the knee does not extend beyond the toes and maintaining an upright posture.

Improving performance in the Sled Pull segment can be achieved by focusing on building lower body and core strength. Exercises such as deadlifts, sled pushes, and sled drags can help improve the necessary muscle groups. Additionally, practicing efficient pulling technique, including maintaining a straight back and using the legs for power, will aid in better performance.

In the Farmers Carry segment, Ben should work on grip strength and overall conditioning. Exercises such as farmer's carries, kettlebell swings, and pull-ups can help improve grip strength. Incorporating high-intensity interval training and endurance exercises will also benefit his performance in this segment.

To enhance performance in the Rowing segment, Ben should focus on improving his rowing technique and overall cardiovascular endurance. Regular rowing workouts with an emphasis on proper form, including a strong leg drive and efficient hand placement, will be beneficial. Additionally, incorporating interval training and long-distance rowing sessions into his training routine will improve his endurance.

In the Ski Erg segment, Ben should work on increasing his overall cardiovascular endurance and leg strength. Incorporating exercises such as cycling, running, and plyometric movements will help improve his performance on the Ski Erg. It is also important to focus on maintaining a consistent pace and technique throughout the segment.

Improving performance in the Sled Push segment can be achieved by focusing on building lower body strength and explosive power. Exercises such as squats, lunges, and box jumps will aid in developing the necessary muscle groups. Practicing proper pushing technique, including a low body position and strong leg drive, will also enhance performance.

Strategies


During the race, Ben should focus on maintaining a consistent pace and energy management. It is important to avoid starting too fast and burning out early in the race. Pace himself in a way that allows him to maintain a consistent effort throughout.

When approaching the segments where he tends to lose time, Ben should focus on maintaining proper form and technique. This includes maintaining a strong core, engaging the appropriate muscle groups, and avoiding unnecessary movements or wasted energy.

Additionally, mental preparation and visualization can play a crucial role in race performance. Ben should visualize himself executing each segment with precision and efficiency, which will help him stay focused and motivated during the race.

Incorporating specific training sessions that mimic the demands of the HYROX race, such as circuit training and interval workouts, will also be beneficial. These sessions should focus on combining strength and endurance exercises to prepare the body for the unique challenges of the race.

Overall, with a continued focus on improving strength, endurance, and technique, Ben Malcolm has the potential to further enhance his performance in future HYROX races.

Similar Athletes
Wills Matt 2024 Sports Direct HYROX London 01:25:27
Droßbach Achim 2024 Frankfurt 01:25:07
Restall Conor 2024 Birmingham 01:25:16
Bothmann Dirk 2019 Hamburg 01:25:30
Mayer Sébastien 2024 Madrid 01:25:53
Williams David 2023 London 01:25:15
Martín Panedas Juan Carlos 2023 Madrid 01:25:19
Elzinga Job 2023 Amsterdam 01:25:18
Hitzel Manuel 2022 Frankfurt 01:25:53
Yeung Daniel 2022 Hong Kong 01:25:48

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