Rock Adam 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 30-34 #142001 01:19:22 82nd in AG | Top 38.0% 272nd | Top 28.4%
+02:41
42:38
Run Total
-00:32
04:27
Avg. Lap
-01:42
02:38
Best Lap
-02:49
30:36
Workout Total
-00:21
03:49
Avg. Workout
+07:12
13:12
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 Rock Adam'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 Rock Adam'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 Rock Adam'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 Rock Adam'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 05:03. Check the detail of the improvement plan below.

03:56 Potential Improvement 77.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:56 42:38 to 38:42 77.9%
Sled Pull 00:31 04:39 to 04:08 10.2%
Burpees Broad Jump 00:30 04:50 to 04:20 9.9%
Farmers Carry 00:06 01:57 to 01:51 2.0%
Ski Erg 00:00 03:54 to 03:54 0.0%
Sled Push 00:00 02:03 to 02:03 0.0%
Rowing 00:00 04:28 to 04:28 0.0%
Sandbag Lunges 00:00 03:49 to 03:49 0.0%
Wall Balls 00:00 04:56 to 04:56 0.0%

Splits Time

Rock Adam Perfect Race
Splits Total Average Total
Running 1 04:45 00:00 04:21 +00:24 00:00 +00:00
Ski Erg 03:54 04:45 04:20 -00:26 04:21 +00:24
Running 2 04:23 08:39 04:40 -00:17 08:41 -00:02
Sled Push 02:03 13:02 02:41 -00:38 13:21 -00:19
Running 3 02:38 15:05 05:04 -02:26 16:02 -00:57
Sled Pull 04:39 17:43 04:29 +00:10 21:06 -03:23
Running 4 04:55 22:22 05:03 -00:08 25:35 -03:13
Burpees Broad Jump 04:50 27:17 04:46 +00:04 30:38 -03:21
Running 5 04:57 32:07 05:11 -00:14 35:24 -03:17
Rowing 04:28 37:04 04:40 -00:12 40:35 -03:31
Running 6 04:40 41:32 05:04 -00:24 45:15 -03:43
Farmers Carry 01:57 46:12 02:02 -00:05 50:19 -04:07
Running 7 04:31 48:09 05:03 -00:32 52:21 -04:12
Sandbag Lunges 03:49 52:40 04:37 -00:48 57:24 -04:44
Running 8 04:53 56:29 05:31 -00:38 01:02:01 -05:32
Wall Balls 04:56 01:01:22 05:50 -00:54 01:07:32 -06:10
Roxzone 13:12 01:19:22 06:00 +07:12 01:19:22
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Adam Rock had a strong performance in the 2022 Birmingham HYROX race, finishing in the top 20% of all athletes with an overall rank of 272. In his age group (30-34), he also performed well, placing in the top 29% with a rank of 82. His overall time of 01:19:22 was respectable, but there are areas where he can improve to enhance his performance in future races.

Adam's total running time of 00:42:38 was 03:58 slower than the average for his finish time. This indicates that he could benefit from improving his overall fitness and transition time. Additionally, his best running lap time of 00:02:38 suggests that he has the potential to excel in running and should focus on optimizing his running performance.

Segments to Improve


1. Roxzone:
Adam spent 00:13:12 in the Roxzone, which was 07:16 slower than the average. To improve this segment, Adam should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) sessions and practicing quick transitions between exercises can help him become more efficient in the Roxzone.

2. Running 1:
Adam's time of 00:04:45 in Running 1 was 00:32 slower than the average. To improve this segment, he can work on his running technique and endurance. Incorporating interval training sessions, such as tempo runs and hill sprints, can help him improve his speed and endurance in running.

3. Burpees Broad Jump:
Adam's time of 00:04:50 in the Burpees Broad Jump segment was 00:24 slower than the average. To improve this segment, he should focus on building upper body strength and improving his agility. Incorporating exercises such as push-ups, burpees, and lateral jumps can help him improve his performance in this segment.

Strategies


- Pacing: Adam should pay attention to his pacing during the race. It is important to maintain a consistent pace throughout the race to avoid burning out too early. He should start at a manageable pace and gradually increase his speed as the race progresses.

- Transition Efficiency: Adam should work on improving his transition time between exercises. Practicing quick and efficient transitions during training sessions can help him save valuable time during the race.

- Target Weak Segments: Adam should prioritize improving his performance in the Roxzone, Running 1, and Burpees Broad Jump segments. He should dedicate specific training sessions to these segments, focusing on the recommended exercises and techniques mentioned earlier.

- Mental Preparation: Mental preparation is key in endurance events like HYROX. Adam should practice mental strategies such as visualization and positive self-talk to stay motivated and focused during the race.

In conclusion, Adam Rock had a solid performance in the 2022 Birmingham HYROX race. To enhance his performance in future races, he should focus on improving his overall fitness, reducing transition time, and optimizing his running performance. By following the specific training strategies and techniques provided, Adam can turn his identified areas of improvement into strengths and achieve even better results in his next race.

Similar Athletes
Ravelo Casimiro Abian 2024 Malaga 01:19:52
Seemann Vit 2023 Milan 01:19:41
Kaup Paul 2023 Los Angeles 01:18:53
Dyer Luke 2023 Sydney 01:19:38
Katzenmeier Kurt 2024 Hamburg 01:19:02
Di Perna Fabio 2022 Karlsruhe 01:19:12
Solomons Matthew 2022 Birmingham 01:19:27
Sy Julien 2024 Paris 01:19:02
Dotrimont Dimitry 2024 Maastricht 01:19:30
Lesellier Adrien 2024 Paris 01:18:54

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download