Season 23/24 2023 London (3243) HYROX (2806) Men (1846) Nolan Simon

Nolan Simon Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 40-44 #175020 01:15:56 53rd in AG | Top 14.9% 341st | Top 18.5%
-00:44
37:35
Run Total
-00:05
04:42
Avg. Lap
-00:33
03:37
Best Lap
+00:26
32:26
Workout Total
+00:03
04:03
Avg. Workout
+00:21
05:59
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 Nolan Simon'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 Nolan Simon'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 Nolan Simon'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 Nolan Simon'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 04:06. Check the detail of the improvement plan below.

00:48 Potential Improvement 19.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 00:48 37:35 to 36:47 19.5%
Burpees Broad Jump 00:42 04:38 to 03:56 17.1%
Wall Balls 00:35 05:30 to 04:55 14.2%
Rowing 00:34 05:01 to 04:27 13.8%
Sandbag Lunges 00:30 04:29 to 03:59 12.2%
Sled Push 00:25 02:38 to 02:13 10.2%
Sled Pull 00:23 04:13 to 03:50 9.3%
Farmers Carry 00:09 01:52 to 01:43 3.7%
Ski Erg 00:00 04:05 to 04:05 0.0%

Splits Time

Nolan Simon Perfect Race
Splits Total Average Total
Running 1 03:37 00:00 04:14 -00:37 00:00 +00:00
Ski Erg 04:05 03:37 04:17 -00:12 04:14 -00:37
Running 2 04:38 07:42 04:30 +00:08 08:31 -00:49
Sled Push 02:38 12:20 02:35 +00:03 13:01 -00:41
Running 3 04:56 14:58 04:52 +00:04 15:36 -00:38
Sled Pull 04:13 19:54 04:17 -00:04 20:28 -00:34
Running 4 04:40 24:07 04:50 -00:10 24:45 -00:38
Burpees Broad Jump 04:38 28:47 04:26 +00:12 29:35 -00:48
Running 5 04:44 33:25 04:57 -00:13 34:01 -00:36
Rowing 05:01 38:09 04:35 +00:26 38:58 -00:49
Running 6 04:56 43:10 04:52 +00:04 43:33 -00:23
Farmers Carry 01:52 48:06 01:56 -00:04 48:25 -00:19
Running 7 04:56 49:58 04:50 +00:06 50:21 -00:23
Sandbag Lunges 04:29 54:54 04:24 +00:05 55:11 -00:17
Running 8 05:11 59:23 05:13 -00:02 59:35 -00:12
Wall Balls 05:30 01:04:34 05:30 +00:00 01:04:48 -00:14
Roxzone 05:59 01:15:56 05:38 +00:21 01:15:56
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Simon Nolan had a solid performance in the 2023 London Hyrox race, finishing in the top 12% of all athletes and in the top 9% of his age group. His overall time of 01:15:56 was respectable, but there are areas where he can improve to enhance his performance.

Simon's total running time of 00:37:35 was slightly slower than the average for his finish time, indicating that he may benefit from focusing on improving his overall fitness and transition time. Additionally, his best running lap time of 00:03:37 was 27 seconds faster than the average, suggesting that he has a strong running profile and may benefit from incorporating more strength training exercises into his routine.

Segments to Improve


1. Roxzone:
Simon's Roxzone time of 00:05:59 was 38 seconds slower than the average. To improve this segment, Simon should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick and efficient transitions between exercises can help him improve in this area.

2. Rowing:
Simon's rowing time of 00:05:01 was 31 seconds slower than the average. To improve his rowing performance, Simon should focus on building his cardiovascular endurance and improving his rowing technique. Incorporating rowing intervals and exercises that target the muscles used in rowing, such as seated rows and bent-over rows, can help him improve his rowing speed and efficiency.

3. Burpees Broad Jump:
Simon's time of 00:04:38 for the Burpees Broad Jump segment was 30 seconds slower than the average. To improve in this segment, Simon should focus on improving his explosive power and agility. Incorporating exercises such as plyometric push-ups, box jumps, and lateral jumps can help him develop the necessary strength and power for this segment.

4. Run Total:
Simon's total running time of 00:37:35 was slightly slower than the average. To improve his running performance, Simon should focus on building his endurance and speed. Incorporating interval training, tempo runs, and hill sprints can help him improve his running pace and overall performance.

Strategies


1. Pacing:
Simon's overall pacing was relatively consistent throughout the race, with some segments being faster or slower than the average. To optimize his performance, Simon should focus on maintaining a steady pace throughout the race, avoiding starting too fast or slowing down towards the end. Proper pacing can help him conserve energy and perform at his best throughout the entire race.

2. Strength-Running Balance:
Based on his best running lap time being faster than the average, Simon has a stronger running profile. To leverage this strength, Simon should focus on incorporating strength training exercises that target the muscles used in running, such as squats, lunges, and single-leg exercises. Strengthening his lower body and core can help him improve his running performance and overall race results.

Overall, Simon Nolan had a strong performance in the 2023 London Hyrox race. By focusing on improving his transition time, rowing performance, explosive power, and running endurance, he can further enhance his performance in future races. Incorporating specific exercises, drills, and training routines tailored to these areas of improvement will help Simon reach his full potential as a fitness athlete.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Sopi Maurice 2024 Sydney 01:16:17
Le Gallic Alexandre 2024 Marseille 01:15:48
Downey Craig 2024 Gdansk 01:16:08
Tomei Christophe 2024 Marseille 01:15:43
Webster Liam 2023 Birmingham 01:16:22
Dietrich Sven 2024 Singapore National Stadium 01:16:04
Chiodo Matt 2023 Melbourne 01:16:17
Herwig Maik 2024 Frankfurt 01:15:40
Hoffmeister Michael 2023 Hannover 01:15:50
Scott Nicholas 2024 Glasgow 01:16:03

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Malaga 01:18:00
2023 Glasgow 01:23:51
2024 Paris 01:28:10

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