Rowden Lewis 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 30-34 #132015 01:25:10 132nd in AG | Top 52.2% 585th | Top 45.8%
+01:57
44:25
Run Total
+00:15
05:33
Avg. Lap
+00:33
05:05
Best Lap
-00:20
35:38
Workout Total
-00:02
04:27
Avg. Workout
-01:35
05:11
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 Rowden Lewis'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 Rowden Lewis'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 Rowden Lewis'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 Rowden Lewis'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 05:06. Check the detail of the improvement plan below.

02:56 Potential Improvement 57.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:56 44:25 to 41:29 57.5%
Wall Balls 00:49 06:50 to 06:01 16.0%
Farmers Carry 00:45 02:47 to 02:02 14.7%
Burpees Broad Jump 00:36 05:34 to 04:58 11.8%
Ski Erg 00:00 04:14 to 04:14 0.0%
Sled Push 00:00 02:38 to 02:38 0.0%
Sled Pull 00:00 04:09 to 04:09 0.0%
Rowing 00:00 04:43 to 04:43 0.0%
Sandbag Lunges 00:00 04:43 to 04:43 0.0%

Splits Time

Rowden Lewis Perfect Race
Splits Total Average Total
Running 1 05:05 00:00 04:35 +00:30 00:00 +00:00
Ski Erg 04:14 05:05 04:26 -00:12 04:35 +00:30
Running 2 05:16 09:19 04:56 +00:20 09:01 +00:18
Sled Push 02:38 14:35 02:52 -00:14 13:57 +00:38
Running 3 05:29 17:13 05:23 +00:06 16:49 +00:24
Sled Pull 04:09 22:42 04:53 -00:44 22:12 +00:30
Running 4 05:29 26:51 05:20 +00:09 27:05 -00:14
Burpees Broad Jump 05:34 32:20 05:17 +00:17 32:25 -00:05
Running 5 05:32 37:54 05:31 +00:01 37:42 +00:12
Rowing 04:43 43:26 04:48 -00:05 43:13 +00:13
Running 6 05:34 48:09 05:22 +00:12 48:01 +00:08
Farmers Carry 02:47 53:43 02:10 +00:37 53:23 +00:20
Running 7 05:30 56:30 05:22 +00:08 55:33 +00:57
Sandbag Lunges 04:43 01:02:00 05:04 -00:21 01:00:55 +01:05
Running 8 06:33 01:06:43 05:57 +00:36 01:05:59 +00:44
Wall Balls 06:50 01:13:16 06:28 +00:22 01:11:56 +01:20
Roxzone 05:11 01:25:10 06:46 -01:35 01:25:10
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lewis Rowden had a solid performance in the HYROX race in London, finishing in the top 30% overall and the top 34% in his age group. His overall time of 01:25:10 is commendable, but there are areas where he can improve to further enhance his performance.

Lewis' total running time of 00:44:25 is 02:58 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time between exercises. Additionally, his best running lap time of 00:05:05 shows that he has the potential to excel in running if he trains specifically for it.

Segments to Improve


1. Running 1:
Lewis' time of 00:05:05 in this segment is 00:37 slower than the average. To improve his performance in this segment, he can incorporate interval training sessions focused on increasing his speed and endurance. Tempo runs, hill repeats, and fartlek training can be effective in improving his running speed.

2. Burpees Broad Jump:
Lewis' time of 00:05:34 in this segment is 00:37 slower than the average. To improve his performance in this segment, he can work on his explosive power and agility. Incorporating exercises like squat jumps, box jumps, and lateral jumps into his training routine can help improve his burpees broad jump time.

3. Farmers Carry:
Lewis' time of 00:02:47 in this segment is 00:34 slower than the average. To improve his performance in this segment, he should focus on strengthening his grip and core muscles. Exercises such as farmer's walks, deadlifts, and hanging leg raises can help improve his farmers carry time.

4. Running 8:
Lewis' time of 00:06:33 in this segment is 00:29 slower than the average. To improve his performance in this segment, he should prioritize endurance training. Long-distance runs, tempo runs, and interval training can help improve his running stamina and speed.

5. Wall Balls:
Lewis' time of 00:06:50 in this segment is 00:20 slower than the average. To improve his performance in this segment, he should focus on increasing his lower body strength and explosive power. Exercises like squats, lunges, and medicine ball throws can help improve his wall ball time.

Strategies


- Focus on pacing: Lewis should pay close attention to his pacing during the race. It is important to maintain a steady pace throughout to avoid burning out too early. He should practice pacing strategies during training to ensure he can maintain a consistent speed throughout the race.

- Improve transitions: Lewis should work on improving his transition time between exercises. This can be achieved through practicing quick and efficient movements during training. He should aim to minimize the time spent in the roxzone and ensure smooth transitions between exercises.

- Train specifically for running: Since Lewis' total running time is slower than average, he should prioritize running training in his overall fitness routine. This can include incorporating interval training, tempo runs, and long-distance runs to improve his running speed and endurance.

- Focus on strength training: While running is an area for improvement, Lewis should not neglect strength training. Building overall strength, particularly in the lower body and core, can enhance his performance in various exercises during the race. Incorporating exercises such as squats, deadlifts, and planks can help improve his overall strength.

Overall, Lewis Rowden had a strong performance in the HYROX race, and with targeted training strategies and techniques, he can further improve his performance in specific segments. By focusing on pacing, improving transitions, and implementing specific training routines, Lewis can enhance his overall performance and achieve even better results in future races.

Similar Athletes
Chaves Paulo 2023 Rimini 01:24:41
Nelson Alex 2023 London 01:24:42
Karmiste Tim 2024 Melbourne 01:25:30
Watson Cameron 2024 Brisbane 01:24:54
BuxtonSherriff Jake 2024 Birmingham 01:24:49
Borowski Julian 2023 München 01:25:08
Ivarson Nick 2024 Chicago Navy Pier 01:25:39
Peterson James 2023 Dublin 01:25:34
Gosling Aaron 2023 Birmingham 01:24:50
Losiniecki Matthew 2022 Dallas 01:24:56

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