Dive into this athlete’s performance at 2024 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 84 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 Busenbark Scott'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 Busenbark Scott'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 Busenbark Scott'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 Busenbark Scott'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 27:05. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 14:37 | 01:14:16 to 59:39 | 54.0% |
| Burpees Broad Jump | 08:49 | 17:56 to 09:07 | 32.6% |
| Sandbag Lunges | 02:47 | 11:13 to 08:26 | 10.3% |
| Farmers Carry | 00:49 | 04:09 to 03:20 | 3.0% |
| Rowing | 00:03 | 05:46 to 05:43 | 0.2% |
| Ski Erg | 00:00 | 04:52 to 04:52 | 0.0% |
| Sled Push | 00:00 | 03:46 to 03:46 | 0.0% |
| Sled Pull | 00:00 | 07:02 to 07:02 | 0.0% |
| Wall Balls | 00:00 | 00:00 to 00:00 | 0.0% |
| Busenbark Scott | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 08:23 | 00:00 | 06:39 +01:44 | 00:00 +00:00 |
| Ski Erg | 04:52 | 08:23 | 05:13 -00:21 | 06:39 +01:44 |
| Running 2 | 07:55 | 13:15 | 07:28 +00:27 | 11:52 +01:23 |
| Sled Push | 03:46 | 21:10 | 04:38 -00:52 | 19:20 +01:50 |
| Running 3 | 08:09 | 24:56 | 08:36 -00:27 | 23:58 +00:58 |
| Sled Pull | 07:02 | 33:05 | 08:05 -01:03 | 32:34 +00:31 |
| Running 4 | 08:40 | 40:07 | 08:30 +00:10 | 40:39 -00:32 |
| Burpees Broad Jump | 17:56 | 48:47 | 09:51 +08:05 | 49:09 -00:22 |
| Running 5 | 09:54 | 01:06:43 | 09:10 +00:44 | 59:00 +07:43 |
| Rowing | 05:46 | 01:16:37 | 05:48 -00:02 | 01:08:10 +08:27 |
| Running 6 | 09:25 | 01:22:23 | 08:40 +00:45 | 01:13:58 +08:25 |
| Farmers Carry | 04:09 | 01:31:48 | 03:21 +00:48 | 01:22:38 +09:10 |
| Running 7 | 09:35 | 01:35:57 | 08:39 +00:56 | 01:25:59 +09:58 |
| Sandbag Lunges | 11:13 | 01:45:32 | 09:42 +01:31 | 01:34:38 +10:54 |
| Running 8 | 12:18 | 01:56:45 | 11:35 +00:43 | 01:44:20 +12:25 |
| Wall Balls | 00:00 | 02:09:03 | 12:57 -12:57 | 01:55:55 +13:08 |
| Roxzone | 12:43 | 02:21:39 | 12:47 -00:04 | 02:21:39 |
Scott, first off, let's give you a round of applause for finishing in the top 31% overall and 97% in your age group! That's no small feat among 2857 athletes! Your overall time of 02:21:39 shows that you've got solid endurance, but we can definitely pick apart a few areas to tighten things up.
Your total running time of 01:14:19 is where we see a bit of room for improvement, coming in about 5:28 slower than the average. It seems like your pacing was a bit conservative at the start; your first running segment came in 01:44 slower than average. I get it—nobody wants to blow a gasket in the first 100 meters! However, it looks like you might have some untapped speed in those legs, especially since your best running lap was a solid 00:07:55. This indicates you have the potential to run faster but might need to train that engine a little more in the running department. In the Hyrox world, we often say, "Run like you're being chased by a bear!" 🐻
Overall, you've got a solid hybrid profile, but it’s clear we need to focus on improving your running performance while maintaining your impressive strength work. Now, let’s dive into the segments that need a little TLC!
Whoa! This segment really needs some love. To improve, start incorporating high-intensity interval training (HIIT) focused on burpees. Here's a drill: try 8 rounds of 30 seconds of burpees followed by 30 seconds of rest. Work on your jump technique by ensuring you land softly and quickly into your next burpee. Aim to shave off some time here, and remember to keep that core tight! Also, practice transitioning directly from burpees to jumps to build that flow.
Heavy bags can feel like they’re filled with rocks—oh wait, they are! Focus on your form: keep your chest up, and push through your front heel. Incorporate weighted lunges into your routine and build up to higher reps. Try doing 4 sets of 12-15 lunges with a sandbag to build both strength and endurance. Also, work on speed lunges, where you increase the tempo without sacrificing form.
Hey, at least you’re not losing time here! But we all know that even a second counts in Hyrox. To improve your transition time, focus on building your overall fitness. Add in a circuit that combines running and strength exercises, like a quick 400m run followed by 10 push-ups, and repeat. This will help you adapt to moving quickly between exercises.
The Farmers Carry should feel like a stroll in the park, not a struggle! Work on your grip strength with farmer's walks using heavier weights. Try carrying kettlebells or dumbbells for 40-50 meters, resting briefly, and repeating. This will also help build your core stability—stronger abs lead to a stronger carry!
Okay, you're killing it here! Keep that momentum going, but don't let it make you complacent. Incorporate more speed and power into your sled pushes. Try using lighter weights for speed drills, pushing for shorter distances as quickly as possible. It’s all about keeping that drive alive! 💪
Scott, you’ve got the heart of a champion! Remember, every athlete has room for improvement—it's what keeps us hungry for more. As you gear up for your next Hyrox, keep in mind the words of the greats: “Success is the sum of small efforts, repeated day in and day out.” Stay consistent, keep pushing, and don’t forget to enjoy the process. It’s not just about the podium; it’s about the journey! Keep grinding, and I’m here cheering you on every step of the way! 💥
Let’s get to work and make those segments your playground! You’ve got this! The Rox-Coach is always here to help you level up!
| Similar Athletes | |||
|---|---|---|---|
| Yusoff Mohamed Aizat Amali | 2024 Singapore National Stadium | 02:21:22 | |
| Henry Jimmy | 2024 Milan | 02:21:49 | |
| Rothkegel Stefan | 2021 Leipzig | 02:22:05 | |
| Marcus Clive | 2023 London | 02:21:57 | |
| Scott Aaron | 2024 Chicago Navy Pier | 02:21:57 | |
| Nowak Robert | 2024 Poznan | 02:21:34 | |
| Wilkerson Terrance | 2023 New York | 02:21:42 | |
| Shaw Dave | 2024 Manchester | 02:22:09 | |
| Cho Ryan | 2024 Hong Kong | 02:21:10 | |
| Pape Noah | 2019 Hamburg | 02:21:41 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dallas | 02:12:01 | |
| 2022 Dallas | 02:32:31 | |
| 2023 Dallas | 02:23:36 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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