Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Pennington Iii Larry

Pennington Iii Larry Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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

USA USA Flag Men 35-39 #152005 01:26:16 94th in AG | Top 36.7% 353rd | Top 34.2%
-01:17
41:44
Run Total
-00:09
05:13
Avg. Lap
+00:15
04:50
Best Lap
+02:09
38:33
Workout Total
+00:16
04:49
Avg. Workout
-00:51
06:03
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 Pennington Iii Larry'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 Pennington Iii Larry'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 Pennington Iii Larry'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 Pennington Iii Larry'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 05:28. Check the detail of the improvement plan below.

03:09 Potential Improvement 57.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:09 09:15 to 06:06 57.6%
Burpees Broad Jump 01:21 06:23 to 05:02 24.7%
Sandbag Lunges 00:55 05:47 to 04:52 16.8%
Rowing 00:03 04:47 to 04:44 0.9%
Ski Erg 00:00 04:22 to 04:22 0.0%
Sled Push 00:00 02:37 to 02:37 0.0%
Sled Pull 00:00 03:50 to 03:50 0.0%
Farmers Carry 00:00 01:32 to 01:32 0.0%
Run Total 00:00 41:44 to 41:44 0.0%

Splits Time

Pennington Iii Larry Perfect Race
Splits Total Average Total
Running 1 05:04 00:00 04:38 +00:26 00:00 +00:00
Ski Erg 04:22 05:04 04:27 -00:05 04:38 +00:26
Running 2 05:07 09:26 04:59 +00:08 09:05 +00:21
Sled Push 02:37 14:33 02:56 -00:19 14:04 +00:29
Running 3 05:15 17:10 05:25 -00:10 17:00 +00:10
Sled Pull 03:50 22:25 05:00 -01:10 22:25 +00:00
Running 4 05:21 26:15 05:25 -00:04 27:25 -01:10
Burpees Broad Jump 06:23 31:36 05:20 +01:03 32:50 -01:14
Running 5 05:18 37:59 05:35 -00:17 38:10 -00:11
Rowing 04:47 43:17 04:49 -00:02 43:45 -00:28
Running 6 05:03 48:04 05:28 -00:25 48:34 -00:30
Farmers Carry 01:32 53:07 02:12 -00:40 54:02 -00:55
Running 7 04:50 54:39 05:25 -00:35 56:14 -01:35
Sandbag Lunges 05:47 59:29 05:07 +00:40 01:01:39 -02:10
Running 8 05:48 01:05:16 06:03 -00:15 01:06:46 -01:30
Wall Balls 09:15 01:11:04 06:33 +02:42 01:12:49 -01:45
Roxzone 06:03 01:26:16 06:54 -00:51 01:26:16
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Well, Larry, let’s break down your Hyrox performance like a coach breaking down a post-race snack. Overall, you crushed it with a time of 01:26:16, placing 353rd out of 2712 athletes, which puts you in the top 13%—solid work! In your age group, you ranked 94th out of 258 athletes, a respectable position that showcases your dedication.

Your Total Running Time of 00:41:44 is impressive, coming in 01:28 faster than average. This indicates a strong runner profile, which is great, but it also suggests that you might want to dial up your strength training a bit to balance things out. It seems like your pacing strategy on the runs was a bit off, especially on the first segment where you were 29 seconds slower than average. Starting a bit too conservatively can lead to some missed opportunities. Remember, it's a race, not a coffee run! ☕️💪

Segments to Improve

Now, let's tackle those segments where there’s room for improvement. The segments with the most potential for gains were:

  • Wall Balls: (00:09:15) - 98th Percentile
  • Burpees Broad Jump: (00:06:23) - 90th Percentile
  • Sandbag Lunges: (00:05:47) - 82nd Percentile

Here’s how you can transform those weaknesses into strengths:

  • Wall Balls:
    • Focus on your squat depth and core engagement. Try doing wall balls with a lighter weight to perfect your form, then gradually increase the weight.
    • Incorporate high-rep wall ball sets into your training, aiming for sets of 30-50 with minimal rest to simulate race conditions.
  • Burpees Broad Jump:
    • Practice doing burpees with a broad jump instead of a standard jump. Start with 5 reps and build up as your form improves.
    • Consider doing a circuit of burpees followed by broad jumps to build endurance and explosive power.
  • Sandbag Lunges:
    • Incorporate sandbag lunges into your leg day. Focus on maintaining a straight back and core tightness.
    • Try adding a twist at the bottom of the lunge to engage your core more and improve overall stability.

Also, keep in mind that compromised running scenarios can occur after these exercises. Always practice transitioning from strength to running in your workouts—like a runner transforming into a superhero in a flash! 🦸‍♂️

Race Strategies

To sharpen your race day performance, here are some strategies:

  • Pacing: Start strong but not too hot. Aim for the first run segment to be close to your average pace. You want to feel fresh, not like you just chased down a bus!
  • Transitions: Your Roxzone time was 00:06:03, which is 48 seconds faster than average. Keep that momentum! Practice your transitions in training; they can save you precious seconds.
  • Nutrition: Fuel up properly before the race. Think of it as filling your tank before a road trip—nobody wants to run out of gas halfway through the journey!
Conclusion

Overall, Larry, you’ve got some serious potential here, and with a few tweaks, you could be looking at a podium finish. Remember, “The only bad workout is the one that didn’t happen.” Keep pushing your limits, and don’t forget to enjoy the process—after all, it’s not just about the finish line; it’s about the sweat, the grind, and those post-race snacks! 🏆💥

Keep training hard, and let’s make that 2024 Hong Kong Hyrox a race to remember! I’m here for you, Larry—the Rox-Coach, your personal cheerleader in this fitness journey! 💪

Similar Athletes
Mason James 2024 Gdansk 01:26:26
Blackmore Tom 2023 Birmingham 01:26:21
Hoyer Eike 2023 Hannover 01:25:47
Sale Richard 2023 Barcelona 01:26:05
Schollmayer Daniel 2023 Frankfurt 01:25:57
Howse Adam 2023 London 01:26:13
Mccolgan Michael 2024 Malaga 01:26:41
Lazic Vladimir 2024 London 01:26:03
Brodersen Andreas 2019 Hamburg 01:26:14
Sanchez Iglesias Unai 2023 Bilbao 01:26:25

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