Waterton Russ Hyrox Result

Dive into this athlete’s performance at 2022 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 261 similar athletes.

Performance Highlights

GBR GBR Flag Men 65-69 #134025 02:04:48 🥈 in AG | Top 100.0% 834th | Top 96.6%
-01:51
59:21
Run Total
-00:11
07:25
Avg. Lap
+00:20
06:13
Best Lap
+02:15
54:51
Workout Total
+00:17
06:51
Avg. Workout
-00:40
10:41
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 261 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 261 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Waterton Russ'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 Waterton Russ'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 261 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 Waterton Russ'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 Waterton Russ'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 08:02. Check the detail of the improvement plan below.

02:58 Potential Improvement 36.9% 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 59:21 to 56:23 36.9%
Burpees Broad Jump 02:17 10:43 to 08:26 28.4%
Wall Balls 02:17 12:36 to 10:19 28.4%
Sandbag Lunges 00:30 08:16 to 07:46 6.2%
Ski Erg 00:00 04:31 to 04:31 0.0%
Sled Push 00:00 04:15 to 04:15 0.0%
Sled Pull 00:00 06:33 to 06:33 0.0%
Rowing 00:00 05:04 to 05:04 0.0%
Farmers Carry 00:00 02:53 to 02:53 0.0%

Splits Time

Waterton Russ Perfect Race
Splits Total Average Total
Running 1 06:13 00:00 05:47 +00:26 00:00 +00:00
Ski Erg 04:31 06:13 04:57 -00:26 05:47 +00:26
Running 2 06:38 10:44 06:39 -00:01 10:44 +00:00
Sled Push 04:15 17:22 04:14 +00:01 17:23 -00:01
Running 3 07:14 21:37 07:34 -00:20 21:37 +00:00
Sled Pull 06:33 28:51 07:12 -00:39 29:11 -00:20
Running 4 07:00 35:24 07:34 -00:34 36:23 -00:59
Burpees Broad Jump 10:43 42:24 08:48 +01:55 43:57 -01:33
Running 5 07:46 53:07 08:03 -00:17 52:45 +00:22
Rowing 05:04 01:00:53 05:37 -00:33 01:00:48 +00:05
Running 6 07:18 01:05:57 07:39 -00:21 01:06:25 -00:28
Farmers Carry 02:53 01:13:15 02:59 -00:06 01:14:04 -00:49
Running 7 07:16 01:16:08 07:39 -00:23 01:17:03 -00:55
Sandbag Lunges 08:16 01:23:24 08:13 +00:03 01:24:42 -01:18
Running 8 10:00 01:31:40 09:56 +00:04 01:32:55 -01:15
Wall Balls 12:36 01:41:40 10:36 +02:00 01:42:51 -01:11
Roxzone 10:41 02:04:48 11:21 -00:40 02:04:48
Based on 261 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Russ Waterton had a commendable performance in the 2022 London Hyrox race, finishing with an overall time of 02:04:48. He achieved an impressive overall rank of 834, placing him in the top 65% of the 1274 athletes. In his age group (65-69), Russ secured the top position, outperforming the other participant. His nationality is GBR.

In terms of his overall performance, Russ demonstrated strength and areas for improvement. His total running time of 00:59:21 was 4 seconds faster than the average for his finish time, indicating good running capabilities. Russ's best running lap was completed in 00:06:13, which showcases his potential in running segments.

Segments to Improve


1. Burpees Broad Jump:
Russ took 10 minutes and 43 seconds to complete this segment, which was 2 minutes and 22 seconds slower than the average time. To improve in this area, Russ should focus on enhancing his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and lateral jumps can help increase his power output. Additionally, practicing burpees with proper form and technique will improve his efficiency in this movement.

2. Wall Balls:
Russ completed the Wall Balls segment in 12 minutes and 36 seconds, which was 2 minutes and 12 seconds slower than the average time. To improve in this area, Russ should work on his upper body strength and endurance. Exercises such as medicine ball thrusters, overhead presses, and wall sits can help build the necessary strength for this segment. Additionally, practicing wall balls with proper form and technique, focusing on a smooth and efficient movement, will contribute to better performance.

3. Running 1:
Russ completed the first running segment in 6 minutes and 13 seconds, which was 50 seconds slower than the average time. To improve his running performance, Russ should focus on increasing his speed and endurance. Incorporating interval training, such as sprints and tempo runs, will help improve his running pace. Additionally, working on his running form, including proper foot strike and posture, can contribute to better efficiency and speed.

4. Best Lap:
Russ's best running lap was completed in 6 minutes and 13 seconds. While this is a strong performance, there is still room for improvement. To further enhance his running capabilities, Russ should focus on increasing his endurance and maintaining a consistent pace throughout the race. Incorporating long-distance runs, hill training, and interval workouts will help improve his overall running performance.

Strategies


To improve overall race performance, Russ should consider the following strategies:

1. Pacing:
It is important for Russ to maintain a consistent and sustainable pace throughout the race. Avoiding starting too fast and burning out early will ensure he has enough energy and endurance to perform well in all segments.

2. Transition Efficiency:
To minimize time lost in transitions (roxzone), Russ should work on improving his overall fitness and reducing transition time. Incorporating functional fitness exercises that target full-body strength and endurance will contribute to a smoother and faster transition between segments.

3. Strength Training:
While Russ's running performance was generally strong, he can further enhance his overall performance by incorporating strength training exercises. Focusing on exercises that target the major muscle groups used in the race, such as squats, lunges, deadlifts, and kettlebell swings, will improve his strength and power output.

4. Specific Segment Training:
To address the segments where Russ lost the most time (Burpees Broad Jump, Wall Balls, and Running 1), he should incorporate specific training drills and techniques. Practicing the movements involved in these segments with proper form and technique will improve efficiency and speed.

5. Recovery and Rest:
Adequate rest and recovery are crucial for optimal performance. Russ should prioritize quality sleep, proper nutrition, and active recovery methods such as stretching and foam rolling to ensure his body is well-prepared for the next training session and race.

By implementing these strategies and incorporating specific training techniques, Russ can continue to improve his performance in future races.

Similar Athletes
Lin Ricky 2024 Singapore National Stadium 02:05:04
Lamba Ishan 2024 Singapore 02:04:55
Isaksson Tommy 2024 Stockholm 02:04:30
Baker Colin 2024 Frankfurt 02:04:22
Mobertz Tim 2024 Maastricht 02:04:19
Lawson Philip 2024 Milan 02:04:54
Akpan Ubong 2024 Chicago Navy Pier 02:04:24
Swoboda Oliver 2018 Leipzig 02:05:04
Winnige Michael 2024 Vienna - European Championship 02:04:36
Brouwer Dee 2022 Maastricht 02:04:23

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