Season 22/23 2022 Birmingham (1502) HYROX (1331) Men (959) Fox Mark

Fox Mark 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 50-54 #123001 01:35:10 24th in AG | Top 46.2% 668th | Top 69.7%
-00:25
46:21
Run Total
-00:02
05:48
Avg. Lap
+00:14
05:12
Best Lap
+00:08
40:29
Workout Total
+00:01
05:03
Avg. Workout
+00:19
08:24
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 Fox Mark'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 Fox Mark'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 Fox Mark'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 Fox Mark'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 02:38. Check the detail of the improvement plan below.

00:56 Potential Improvement 35.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 00:56 06:34 to 05:38 35.4%
Run Total 00:29 46:21 to 45:52 18.4%
Wall Balls 00:28 07:40 to 07:12 17.7%
Sled Pull 00:25 05:48 to 05:23 15.8%
Sled Push 00:13 03:22 to 03:09 8.2%
Rowing 00:07 05:06 to 04:59 4.4%
Ski Erg 00:00 04:22 to 04:22 0.0%
Burpees Broad Jump 00:00 05:20 to 05:20 0.0%
Farmers Carry 00:00 02:17 to 02:17 0.0%

Splits Time

Fox Mark Perfect Race
Splits Total Average Total
Running 1 05:29 00:00 04:58 +00:31 00:00 +00:00
Ski Erg 04:22 05:29 04:35 -00:13 04:58 +00:31
Running 2 05:12 09:51 05:24 -00:12 09:33 +00:18
Sled Push 03:22 15:03 03:11 +00:11 14:57 +00:06
Running 3 06:42 18:25 05:51 +00:51 18:08 +00:17
Sled Pull 05:48 25:07 05:31 +00:17 23:59 +01:08
Running 4 05:52 30:55 05:52 +00:00 29:30 +01:25
Burpees Broad Jump 05:20 36:47 06:14 -00:54 35:22 +01:25
Running 5 06:06 42:07 06:05 +00:01 41:36 +00:31
Rowing 05:06 48:13 05:02 +00:04 47:41 +00:32
Running 6 05:38 53:19 05:54 -00:16 52:43 +00:36
Farmers Carry 02:17 58:57 02:25 -00:08 58:37 +00:20
Running 7 05:22 01:01:14 05:53 -00:31 01:01:02 +00:12
Sandbag Lunges 06:34 01:06:36 05:51 +00:43 01:06:55 -00:19
Running 8 06:04 01:13:10 06:47 -00:43 01:12:46 +00:24
Wall Balls 07:40 01:19:14 07:32 +00:08 01:19:33 -00:19
Roxzone 08:24 01:35:10 08:05 +00:19 01:35:10
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Mark Fox had a solid performance in the HYROX race in Birmingham. He finished in the top 50% overall and in the top 30% of his age group. His overall time of 01:35:10 is respectable, but there are areas where he can improve to enhance his performance even further.

Based on his splits analysis, Mark's strongest segments were the Ski Erg, Sled Push, Sled Pull, Farmers Carry, and Wall Balls. He performed these segments faster than the average time, indicating that he has good strength and technique in these areas.

However, Mark struggled in the running segments, particularly Running 1, Running 3, Running 5, and the Sandbag Lunges. He was significantly slower than the average time in these segments, resulting in a longer total running time. This suggests that Mark may need to focus more on his running training and improve his endurance and speed.

Segments to Improve


1. Running 1:
Mark was 43 seconds slower than the average time in this segment. To improve his running speed, he can incorporate interval training into his workouts. High-intensity interval training (HIIT) sessions, such as sprint intervals or hill repeats, can help improve his running speed and endurance.

2. Running 3:
Mark was 49 seconds slower than the average time in this segment. To address this, he should work on improving his endurance through longer distance runs. Incorporating longer runs into his training routine, gradually increasing the distance over time, will help him build the necessary endurance for this segment.

3. Running 5:
Mark was 2 seconds slower than the average time in this segment. While the difference is not significant, he can still work on improving his speed. Tempo runs, where he runs at a comfortably hard pace for a sustained period, can help him improve his running speed and efficiency.

4. Sandbag Lunges:
Mark was 47 seconds slower than the average time in this segment. To improve his performance in this exercise, he should focus on strengthening his lower body muscles, including quadriceps, hamstrings, and glutes. Squats, lunges, and deadlifts can be incorporated into his training routine to build strength and endurance in these muscles.

5. Roxzone:
Mark spent 21 seconds longer in the Roxzone compared to the average time. To improve his transition time, he should work on improving his overall fitness and conditioning. Incorporating circuit training or HIIT workouts that target multiple muscle groups and simulate the transitions between exercises can help improve his overall fitness and reduce his Roxzone time.

Strategies


During the race, Mark should focus on maintaining a steady pace and avoiding starting too fast, which may result in fatigue later on. Proper pacing will help him perform consistently throughout the race.

He should also strategically plan his transitions between exercises to minimize time spent in the Roxzone. Practicing smooth and efficient transitions during training will help him save valuable seconds during the race.

Additionally, Mark should consider incorporating specific strength training exercises that mimic the movements and demands of the HYROX race. This will help him build strength and endurance in the specific muscle groups used during the race.

Overall, by focusing on improving his running speed and endurance, as well as reducing his transition time, Mark can enhance his performance in future HYROX races. Incorporating the suggested training strategies and techniques, along with consistent practice and dedication, will help him reach his full potential as a fitness athlete.

Similar Athletes
Wilson Matthew 2024 Singapore National Stadium 01:35:34
Omalley Ben 2023 Melbourne 01:35:31
Gibson George 2022 London 01:34:57
Thies Franz 2023 Hannover 01:35:17
Huerta Rico Dochr 2024 Ciudad de Mexico 01:35:21
Gruban Julius 2024 Hamburg 01:35:18
Meredith Gavin 2024 Birmingham 01:35:00
Manoijlovic Igor 2018 Essen 01:34:57
Mone Philip 2024 Madrid 01:34:58
Mallouk Ray 2024 Chicago Navy Pier 01:34:41

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