Dive into this athlete’s performance at 2023 London 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 Hollands Ross'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 Hollands Ross'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 Hollands Ross'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 Hollands Ross'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 03:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:23 | 06:21 to 04:58 | 35.6% |
| Sandbag Lunges | 00:46 | 05:34 to 04:48 | 19.7% |
| Wall Balls | 00:46 | 06:47 to 06:01 | 19.7% |
| Sled Push | 00:25 | 03:06 to 02:41 | 10.7% |
| Ski Erg | 00:21 | 04:43 to 04:22 | 9.0% |
| Rowing | 00:12 | 04:55 to 04:43 | 5.2% |
| Sled Pull | 00:00 | 04:00 to 04:00 | 0.0% |
| Farmers Carry | 00:00 | 01:52 to 01:52 | 0.0% |
| Run Total | 00:00 | 40:19 to 40:19 | 0.0% |
| Hollands Ross | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:47 | 00:00 | 04:35 -00:48 | 00:00 +00:00 |
| Ski Erg | 04:43 | 03:47 | 04:26 +00:17 | 04:35 -00:48 |
| Running 2 | 04:36 | 08:30 | 04:56 -00:20 | 09:01 -00:31 |
| Sled Push | 03:06 | 13:06 | 02:52 +00:14 | 13:57 -00:51 |
| Running 3 | 05:00 | 16:12 | 05:23 -00:23 | 16:49 -00:37 |
| Sled Pull | 04:00 | 21:12 | 04:54 -00:54 | 22:12 -01:00 |
| Running 4 | 05:16 | 25:12 | 05:21 -00:05 | 27:06 -01:54 |
| Burpees Broad Jump | 06:21 | 30:28 | 05:17 +01:04 | 32:27 -01:59 |
| Running 5 | 05:24 | 36:49 | 05:31 -00:07 | 37:44 -00:55 |
| Rowing | 04:55 | 42:13 | 04:49 +00:06 | 43:15 -01:02 |
| Running 6 | 05:15 | 47:08 | 05:22 -00:07 | 48:04 -00:56 |
| Farmers Carry | 01:52 | 52:23 | 02:10 -00:18 | 53:26 -01:03 |
| Running 7 | 05:13 | 54:15 | 05:22 -00:09 | 55:36 -01:21 |
| Sandbag Lunges | 05:34 | 59:28 | 05:04 +00:30 | 01:00:58 -01:30 |
| Running 8 | 05:53 | 01:05:02 | 05:57 -00:04 | 01:06:02 -01:00 |
| Wall Balls | 06:47 | 01:10:55 | 06:29 +00:18 | 01:11:59 -01:04 |
| Roxzone | 07:44 | 01:25:17 | 06:49 +00:55 | 01:25:17 |
One key highlight of his performance was his total running time of 00:40:19, which was 01:06 faster than the average. This indicates that Ross has a strong running profile and should continue to focus on building his running endurance and speed. His best running lap time of 00:03:47 was particularly impressive, being 00:41 faster than average.
To improve in the Burpees Broad Jump segment, Ross should focus on improving his burpee technique and explosiveness. Incorporating exercises like burpee variations, plyometric exercises, and strength training for the legs and core will help him become more efficient and faster in this segment.
In the Roxzone segment, Ross spent 01:13 more than the average athlete. This indicates that he could improve his overall fitness and transition time. Incorporating interval training, circuit training, and HIIT (high-intensity interval training) workouts into his training routine will help him improve his overall fitness and reduce transition time.
For the Sandbag Lunges segment, Ross was 00:32 slower than average. To improve in this segment, he should focus on strengthening his lower body, specifically his quadriceps, hamstrings, and glutes. Exercises like lunges, squats, and step-ups with added weight will help him build the necessary strength and endurance for this segment.
In the Ski Erg segment, Ross was 00:18 slower than the average athlete. To improve in this segment, he should incorporate specific ski erg workouts into his training routine. This can include intervals of high-intensity sprints and longer, steady-state efforts to improve his efficiency and speed on the ski erg.
In the Wall Balls segment, Ross was 00:16 slower than average. To improve in this segment, he should focus on improving his upper body strength and endurance. Exercises like wall balls, thrusters, and shoulder presses will help him build the necessary strength for this segment.
In the Rowing segment, Ross was 00:11 slower than average. To improve in this segment, he should focus on improving his rowing technique and power. Incorporating rowing intervals and drills into his training routine will help him become more efficient and faster on the rower.
By implementing these strategies and focusing on the identified areas of improvement, Ross Hollands can enhance his performance in future HYROX races and continue to excel in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Rieger Reto | 2023 München | 01:25:21 | |
| Burke Jack | 2024 London | 01:25:05 | |
| O'Connor Charles | 2024 New York | 01:25:35 | |
| Martinez Alandes Carlos | 2023 Bilbao | 01:25:41 | |
| Cook Andy | 2024 Paris | 01:24:49 | |
| Dijkstra Jurjen | 2023 Amsterdam | 01:25:44 | |
| Southam Matt | 2023 London | 01:25:11 | |
| Dziczkanieceo Ben | 2024 Stockholm | 01:25:31 | |
| Gibbs Chris | 2024 London | 01:24:52 | |
| Ferguson Davin | 2024 Dublin | 01:25:20 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:27:38 | |
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