Season 23/24 2023 Dallas (872) HYROX (703) Men (436) Smith Grant

Smith Grant Hyrox Result

Dive into this athlete’s performance at 2023 Dallas 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

USA USA Flag Men 35-39 #123003 01:35:29 55th in AG | Top 53.9% 208th | Top 47.7%
-03:56
42:55
Run Total
-00:28
05:22
Avg. Lap
-00:40
04:17
Best Lap
+02:00
42:32
Workout Total
+00:15
05:19
Avg. Workout
+01:56
10:06
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 Smith Grant'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 Smith Grant'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 Smith Grant'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 Smith Grant'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 03:57. Check the detail of the improvement plan below.

01:57 Potential Improvement 49.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:57 07:57 to 06:00 49.4%
Wall Balls 00:48 08:00 to 07:12 20.3%
Sled Pull 00:44 06:07 to 05:23 18.6%
Sled Push 00:22 03:31 to 03:09 9.3%
Sandbag Lunges 00:06 05:44 to 05:38 2.5%
Ski Erg 00:00 04:20 to 04:20 0.0%
Rowing 00:00 04:54 to 04:54 0.0%
Farmers Carry 00:00 01:59 to 01:59 0.0%
Run Total 00:00 42:55 to 42:55 0.0%

Splits Time

Smith Grant Perfect Race
Splits Total Average Total
Running 1 04:17 00:00 04:57 -00:40 00:00 +00:00
Ski Erg 04:20 04:17 04:35 -00:15 04:57 -00:40
Running 2 05:39 08:37 05:23 +00:16 09:32 -00:55
Sled Push 03:31 14:16 03:13 +00:18 14:55 -00:39
Running 3 05:31 17:47 05:51 -00:20 18:08 -00:21
Sled Pull 06:07 23:18 05:33 +00:34 23:59 -00:41
Running 4 05:06 29:25 05:52 -00:46 29:32 -00:07
Burpees Broad Jump 07:57 34:31 06:16 +01:41 35:24 -00:53
Running 5 05:20 42:28 06:06 -00:46 41:40 +00:48
Rowing 04:54 47:48 05:03 -00:09 47:46 +00:02
Running 6 05:11 52:42 05:54 -00:43 52:49 -00:07
Farmers Carry 01:59 57:53 02:26 -00:27 58:43 -00:50
Running 7 05:12 59:52 05:54 -00:42 01:01:09 -01:17
Sandbag Lunges 05:44 01:05:04 05:52 -00:08 01:07:03 -01:59
Running 8 06:42 01:10:48 06:50 -00:08 01:12:55 -02:07
Wall Balls 08:00 01:17:30 07:34 +00:26 01:19:45 -02:15
Roxzone 10:06 01:35:29 08:10 +01:56 01:35:29
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Grant Smith had a solid performance in the Hyrox race in Dallas. He finished with an overall rank of 208, which puts him in the top 29% of all athletes. In his age group (35-39), he ranked 55th, placing in the top 35% of competitors. Grant's overall time was 01:35:29, and his total running time was 00:42:55, which was 02:23 faster than the average.

Grant's best running lap was 00:04:17, which was 00:28 faster than the average. This indicates that he has good speed and endurance in his running abilities. However, there were a few segments where Grant lost time compared to the average, including Running 2, Sled Pull, Burpees Broad Jump, Roxzone, and Wall Balls.

Segments to Improve


1. Burpees Broad Jump:
Grant's time of 00:07:57 was 02:02 slower than the average. To improve this segment, Grant should focus on improving his burpee technique and explosiveness in the broad jump. He can incorporate exercises such as burpee variations, plyometric jumps, and strength training for his lower body to enhance power and speed.

2. Roxzone:
Grant's time of 00:10:06 was 01:56 slower than the average. The Roxzone is the time spent between exercise zones, and a slower time indicates that Grant rested more or took longer transitions. To improve this segment, Grant should work on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his workouts can help improve his overall fitness level. Additionally, practicing quick transitions between exercises during training sessions can help reduce his Roxzone time during the race.

3. Wall Balls:
Grant's time of 00:08:00 was 00:24 slower than the average. To improve this segment, Grant should focus on improving his upper body and core strength. Incorporating exercises such as wall ball throws, medicine ball slams, and overhead presses can help increase his power and efficiency in performing wall balls.

4. Running 2:
Grant's time of 00:05:39 was 00:21 slower than the average. To improve his running performance in this segment, Grant should focus on increasing his speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running speed and stamina.

5. Sled Pull:
Grant's time of 00:06:07 was 00:12 slower than the average. To improve this segment, Grant should focus on improving his technique and strength in sled pulling. Incorporating exercises such as sled pushes, deadlifts, and rows can help improve his pulling strength. Additionally, practicing proper form and technique during sled pulls can help optimize his performance.

Strategies


During the race, Grant should focus on maintaining a consistent pace and avoiding overexertion. It is important for him to pace himself properly to ensure he has enough energy for the entire race. Since Grant's total running time was 02:23 faster than the average, he has a profile that suggests he is more of a runner. Therefore, he should continue to prioritize running in his training and focus on maintaining his running speed while improving his strength and power in the areas where he lost time.

Additionally, Grant should focus on efficient transitions between exercises to minimize his Roxzone time. Practicing quick transitions during training sessions and developing a plan for each transition can help him save valuable time during the race.

Overall, Grant Smith had a strong performance in the Hyrox race in Dallas. By implementing the suggested training strategies and techniques, he can further improve his performance and continue to excel in future races.

Similar Athletes
Sichtman Ivan 2024 Rotterdam 01:35:11
Mizen Sam 2023 Barcelona 01:34:59
Cribelier Emile 2023 Paris 01:35:12
Schuhmacher Juerg 2023 Karlsruhe 01:35:33
Mothes Philipp 2018 Hamburg 01:35:49
Struckmeyer Nicolas 2021 Hamburg 01:35:28
Kalinowski Adam 2024 Poznan 01:35:35
Wilson Matthew 2024 Singapore National Stadium 01:35:34
Potts Thomas 2023 London 01:35:25
Könemann Peter 2022 Hamburg 01:35:44

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