Lambert Spencer Hyrox Result

Dive into this athlete’s performance at 2024 Vienna - European Championship 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 Flag Lambert Spencer Men 25-29 #141024 01:23:59 63rd in AG | Top 57.3% 363rd | Top 52.2%
+04:52
46:47
Run Total
+00:37
05:51
Avg. Lap
-00:38
03:51
Best Lap
-04:15
31:11
Workout Total
-00:32
03:53
Avg. Workout
-00:34
06:05
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

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 his 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 05:51. Check the detail of the improvement plan below.

05:49 Potential Improvement 99.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 05:49 (From 46:47 to 40:58) 99.4%
Sled Push 00:02 (From 02:40 to 02:38) 0.6%
Ski Erg 00:00 (From 03:54 to 03:54) 0.0%
Sled Pull 00:00 (From 03:58 to 03:58) 0.0%
BBJ 00:00 (From 04:25 to 04:25) 0.0%
Rowing 00:00 (From 04:41 to 04:41) 0.0%
Farmers Carry 00:00 (From 01:44 to 01:44) 0.0%
Sandbag Lunges 00:00 (From 03:56 to 03:56) 0.0%
Wall Balls 00:00 (From 05:53 to 05:53) 0.0%

Splits Time

Lambert Spencer Perfect Race
Splits Total Average Total
Running 1 03:51 00:00 04:34 -00:43 00:00 +00:00
Ski Erg 03:54 03:51 04:25 -00:31 04:34 -00:43
Running 2 05:27 07:45 04:53 +00:34 08:59 -01:14
Sled Push 02:40 13:12 02:52 -00:12 13:52 -00:40
Running 3 06:12 15:52 05:18 +00:54 16:44 -00:52
Sled Pull 03:58 22:04 04:50 -00:52 22:02 +00:02
Running 4 06:13 26:02 05:16 +00:57 26:52 -00:50
Burpees Broad Jump 04:25 32:15 05:09 -00:44 32:08 +00:07
Running 5 06:19 36:40 05:26 +00:53 37:17 -00:37
Rowing 04:41 42:59 04:46 -00:05 42:43 +00:16
Running 6 06:09 47:40 05:18 +00:51 47:29 +00:11
Farmers Carry 01:44 53:49 02:09 -00:25 52:47 +01:02
Running 7 06:01 55:33 05:17 +00:44 54:56 +00:37
Sandbag Lunges 03:56 01:01:34 04:58 -01:02 01:00:13 +01:21
Running 8 06:38 01:05:30 05:52 +00:46 01:05:11 +00:19
Wall Balls 05:53 01:12:08 06:17 -00:24 01:11:03 +01:05
Roxzone 06:05 01:23:59 06:39 -00:34 01:23:59
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Spencer Lambert's performance in the 2024 Vienna - European Championship places him solidly within the top 40% of competitors both overall and within his age group, indicating a commendable level of athleticism and dedication. The splits reveal a marked strength in strength-based exercises, with exceptional performances in the Ski Erg, Sled Push, Sled Pull, Farmers Carry, and Sandbag Lunges—all significantly faster than average. These achievements suggest a strong base in power and endurance. However, Spencer's total running time was notably slower than average, highlighting running as a relative area for improvement. Analysis of his pacing reveals an overly aggressive start, evident from his first running segment being substantially faster than average, followed by a consistent decline in performance in subsequent runs. This indicates potential issues with pacing strategy and endurance over longer distances. Spencer appears to have a hybrid profile with a tilt towards strength, suggesting a need to balance his training to enhance his running performance while maintaining his strength advantages.

Segments to Improve:

  • Total Running Time: Spencer's running segments consistently lag behind the average, indicating a need for focused improvement. Incorporating interval training, with alternating periods of high intensity and active recovery, can enhance both speed and endurance. Long runs at a controlled pace should also be integrated into the training regimen to improve overall running efficiency and stamina. Specific drills such as hill repeats and tempo runs will help in building leg strength and running economy.
  • Roxzone: A faster-than-average Roxzone time suggests efficient transitions between exercises, but there's room for improvement. Focusing on reducing downtime through practice of quick transitions and developing a strategy for each transition can shave precious seconds off the total time. Functional training exercises that mimic the movements between exercises can also be beneficial.
  • Burpees Broad Jump & Wall Balls: Though Spencer performed above average in these segments, further refinement can turn these into standout strengths. For burpees, focusing on explosive power through plyometric training can enhance performance. Exercises like box jumps and squat thrusts will improve the necessary explosive strength. For wall balls, practicing form and consistency, as well as incorporating exercises to enhance shoulder endurance and strength, like overhead presses and medicine ball throws, will yield improvements.

Race Strategies:

  • Pacing: Spencer's initial fast pace in running suggests a need to develop a more sustainable pacing strategy. Utilizing a heart rate monitor during training and races can help manage exertion levels, ensuring energy reserves are adequately maintained throughout the race. Practicing pacing during training runs, aiming for even or negative splits, will build a better sense of sustainable speed.
  • Pre-Race Preparation: A comprehensive warm-up routine focusing on dynamic stretching and light aerobic activity will prepare the body for the demands of the race, potentially improving performance in the initial segments.
  • Mental Strategy: Developing a strong mental game is crucial for endurance events. Mental resilience training, including visualization techniques and positive self-talk, can help Spencer maintain focus and push through tough segments of the race.
  • Nutrition and Hydration: An optimized nutrition and hydration strategy tailored to Spencer's needs can significantly impact performance. Experimenting with different nutritional approaches during training to find what best supports his performance is crucial, especially focusing on pre-race and intra-race nutrition.

By addressing these specific areas of improvement and strategically focusing on both his strengths and weaknesses, Spencer Lambert has the potential to significantly enhance his performance in future HYROX races.

Similar Athletes
Solgård Clas 2024 Malaga 01:23:38
Krzywinski Thomas 2022 Frankfurt 01:23:31
Kreiling Seb 2024 Karlsruhe 01:24:27
Wakeham Simon 2023 Birmingham 01:24:00
Lau Hayden 2024 Hong Kong 01:23:58
Beke Béla 2024 Malaga 01:24:05
Pras Théo 2024 Marseille 01:23:40
Branagan Sean 2024 Malaga 01:24:18
Dines Chad 2024 Dallas 01:24:04
Brooke Geoffrey 2024 Washington - North American Championships 01:23:46

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