Season 22/23 2022 Birmingham (1502) HYROX (1331) Men (959) Watson Ross

Watson Ross 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 U24 #151004 01:16:47 18th in AG | Top 40.0% 201st | Top 21.0%
+01:37
40:14
Run Total
+00:13
05:02
Avg. Lap
+00:22
04:34
Best Lap
-02:42
29:45
Workout Total
-00:20
03:43
Avg. Workout
+01:11
06:54
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 Watson 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 Watson Ross'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 Watson 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.

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 Watson 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 04:50. Check the detail of the improvement plan below.

02:58 Potential Improvement 61.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:58 40:14 to 37:16 61.4%
Sled Push 00:54 03:09 to 02:15 18.6%
Farmers Carry 00:36 02:21 to 01:45 12.4%
Wall Balls 00:20 05:20 to 05:00 6.9%
Ski Erg 00:02 04:12 to 04:10 0.7%
Sled Pull 00:00 03:30 to 03:30 0.0%
Burpees Broad Jump 00:00 02:48 to 02:48 0.0%
Rowing 00:00 04:28 to 04:28 0.0%
Sandbag Lunges 00:00 03:57 to 03:57 0.0%

Splits Time

Watson Ross Perfect Race
Splits Total Average Total
Running 1 04:34 00:00 04:14 +00:20 00:00 +00:00
Ski Erg 04:12 04:34 04:18 -00:06 04:14 +00:20
Running 2 04:42 08:46 04:33 +00:09 08:32 +00:14
Sled Push 03:09 13:28 02:37 +00:32 13:05 +00:23
Running 3 05:10 16:37 04:54 +00:16 15:42 +00:55
Sled Pull 03:30 21:47 04:21 -00:51 20:36 +01:11
Running 4 05:14 25:17 04:53 +00:21 24:57 +00:20
Burpees Broad Jump 02:48 30:31 04:32 -01:44 29:50 +00:41
Running 5 05:04 33:19 05:00 +00:04 34:22 -01:03
Rowing 04:28 38:23 04:36 -00:08 39:22 -00:59
Running 6 05:11 42:51 04:54 +00:17 43:58 -01:07
Farmers Carry 02:21 48:02 01:58 +00:23 48:52 -00:50
Running 7 05:02 50:23 04:52 +00:10 50:50 -00:27
Sandbag Lunges 03:57 55:25 04:27 -00:30 55:42 -00:17
Running 8 05:20 59:22 05:17 +00:03 01:00:09 -00:47
Wall Balls 05:20 01:04:42 05:38 -00:18 01:05:26 -00:44
Roxzone 06:54 01:16:47 05:43 +01:11 01:16:47
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ross Watson had a strong performance in the 2022 Birmingham Hyrox race, finishing with an overall rank of 201 out of 1331 athletes, which places him in the top 15% of all competitors. In his age group (U24), he ranked 18th out of 75 athletes, putting him in the top 24%. Overall, his performance was commendable, but there are areas where he can make improvements to further enhance his performance.

Ross's total running time was 40 minutes and 14 seconds, which was 2 minutes and 41 seconds slower than the average for his finish time. This suggests that he could benefit from focusing on improving his running speed and endurance. Additionally, his best running lap was 4 minutes and 34 seconds, which was 29 seconds slower than the average for his finish time. This indicates that he may have started the race at a slightly slower pace than optimal.

Segments to Improve


1. Running 1:
Ross's time for this segment was 4 minutes and 34 seconds, which was 29 seconds slower than the average. To improve this segment, he can work on increasing his running speed and endurance through interval training and tempo runs. Incorporating exercises such as sprints, hill repeats, and fartlek runs into his training routine will help him build speed and improve his overall running performance.

2. Farmers Carry:
Ross's time for this segment was 2 minutes and 21 seconds, which was 22 seconds slower than the average. To improve his performance in this segment, he can focus on strengthening his grip and upper body. Exercises such as farmer's carries, deadlifts, and pull-ups will help him develop the necessary strength and endurance for this segment. Additionally, practicing proper form and technique during the farmers carry will also contribute to improved performance.

3. Running 4:
Ross's time for this segment was 5 minutes and 14 seconds, which was 20 seconds slower than the average. Similar to the first running segment, he can work on increasing his running speed and endurance through interval training and tempo runs. Incorporating exercises such as sprints, hill repeats, and fartlek runs into his training routine will help him build speed and improve his overall running performance.

4. Running 6:
Ross's time for this segment was 5 minutes and 11 seconds, which was 18 seconds slower than the average. Again, focusing on increasing running speed and endurance through interval training and tempo runs will be beneficial. Incorporating exercises such as sprints, hill repeats, and fartlek runs into his training routine will help him build speed and improve his overall running performance.

5. Running 3:
Ross's time for this segment was 5 minutes and 10 seconds, which was 14 seconds slower than the average. Similar to the previous running segments, he can work on increasing his running speed and endurance through interval training and tempo runs. Incorporating exercises such as sprints, hill repeats, and fartlek runs into his training routine will help him build speed and improve his overall running performance.

6. Sled Push:
Ross's time for this segment was 3 minutes and 9 seconds, which was 13 seconds slower than the average. To improve his performance in this segment, he can focus on building lower body strength and explosive power. Exercises such as squats, lunges, and sled pushes will help him develop the necessary strength and power for this segment. Additionally, practicing proper form and technique during the sled push will also contribute to improved performance.

Strategies


To improve performance during the race, Ross can consider implementing the following strategies:

1. Pacing:
Ross should focus on starting the race at a steady pace that allows him to maintain consistent speed and endurance throughout the entire event. Starting too fast can lead to fatigue and decreased performance in later segments. By pacing himself appropriately, he can optimize his overall race performance.

2. Transition Time:
Ross should aim to minimize the time spent in the Roxzone (transition zones) to improve his overall performance. This can be achieved by improving his overall fitness and specifically working on his transition time during training. Incorporating exercises that simulate the transitions, such as quick changeovers between equipment, can help him improve his efficiency in these areas.

In conclusion, Ross Watson showed a strong performance in the 2022 Birmingham Hyrox race, placing in the top 15% overall and top 24% in his age group. To further enhance his performance, he should focus on improving his running speed and endurance, particularly in the identified segments where he lost time compared to the average. Incorporating specific exercises, such as interval training, tempo runs, and strength-building exercises, will help him address these areas of improvement. Additionally, paying attention to pacing and minimizing transition time will contribute to better overall race performance.

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
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Curran Mark 2024 Birmingham 01:16:31
Lengyel Daniel 2022 Essen 01:17:08
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Evans Michael 2023 London 01:16:26
Wunderlich Carsten 2024 Incheon 01:16:42
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