Garwood Sean 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 35-39 #184037 01:32:08 202nd in AG | Top 70.4% 832nd | Top 65.2%
-00:56
44:35
Run Total
-00:07
05:34
Avg. Lap
-00:01
04:47
Best Lap
+00:58
39:59
Workout Total
+00:07
04:59
Avg. Workout
+00:01
07:39
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 Garwood Sean'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 Garwood Sean'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 Garwood Sean'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 Garwood Sean'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 03:15. Check the detail of the improvement plan below.

01:29 Potential Improvement 45.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:29 07:06 to 05:37 45.6%
Sandbag Lunges 00:37 05:56 to 05:19 19.0%
Rowing 00:28 05:21 to 04:53 14.4%
Run Total 00:18 44:35 to 44:17 9.2%
Farmers Carry 00:10 02:23 to 02:13 5.1%
Ski Erg 00:07 04:37 to 04:30 3.6%
Sled Pull 00:06 05:12 to 05:06 3.1%
Sled Push 00:00 02:46 to 02:46 0.0%
Wall Balls 00:00 06:38 to 06:38 0.0%

Splits Time

Garwood Sean Perfect Race
Splits Total Average Total
Running 1 04:47 00:00 04:47 +00:00 00:00 +00:00
Ski Erg 04:37 04:47 04:33 +00:04 04:47 +00:00
Running 2 05:09 09:24 05:16 -00:07 09:20 +00:04
Sled Push 02:46 14:33 03:08 -00:22 14:36 -00:03
Running 3 05:32 17:19 05:45 -00:13 17:44 -00:25
Sled Pull 05:12 22:51 05:22 -00:10 23:29 -00:38
Running 4 05:33 28:03 05:44 -00:11 28:51 -00:48
Burpees Broad Jump 07:06 33:36 05:56 +01:10 34:35 -00:59
Running 5 05:52 40:42 05:56 -00:04 40:31 +00:11
Rowing 05:21 46:34 04:58 +00:23 46:27 +00:07
Running 6 05:43 51:55 05:46 -00:03 51:25 +00:30
Farmers Carry 02:23 57:38 02:21 +00:02 57:11 +00:27
Running 7 05:34 01:00:01 05:44 -00:10 59:32 +00:29
Sandbag Lunges 05:56 01:05:35 05:32 +00:24 01:05:16 +00:19
Running 8 06:27 01:11:31 06:31 -00:04 01:10:48 +00:43
Wall Balls 06:38 01:17:58 07:11 -00:33 01:17:19 +00:39
Roxzone 07:39 01:32:08 07:38 +00:01 01:32:08
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Sean Garwood performed well in the HYROX race in London, ranking in the top 43% of all athletes and top 46% in his age group. His overall time of 01:32:08 was respectable, but there are areas where he can improve his performance.
- In terms of his pacing, Sean's total running time of 00:44:35 was 24 seconds slower than the average. This suggests that he may need to work on his overall fitness and transition time to improve his performance in the race.
- Sean's best running lap was 00:04:47, indicating that he has the potential to excel in running segments. However, he lost time in other segments, which we will analyze further.

Segments to Improve


1. Burpees Broad Jump:
Sean's time of 00:07:06 was 1 minute and 30 seconds slower than the average. To improve in this segment, he should focus on improving his explosiveness and agility. Recommended exercises include box jumps, squat jumps, and lateral jumps. Additionally, practicing proper form and technique for burpees will help him minimize time loss during this segment.

2. Rowing:
Sean's time of 00:05:21 was 27 seconds slower than the average. To improve in rowing, he should focus on building his cardiovascular endurance and improving his rowing technique. Incorporating rowing intervals and longer rowing sessions into his training routine will help him improve his rowing speed and efficiency.

3. Sandbag Lunges:
Sean's time of 00:05:56 was 26 seconds slower than the average. To improve in this segment, he should work on strengthening his lower body muscles, particularly his quads, glutes, and hamstrings. Exercises such as squats, lunges, and step-ups will help him build strength and endurance in these muscle groups. Additionally, practicing proper form and maintaining a steady pace during sandbag lunges will help him minimize time loss.

4. Run Total:
Sean's total running time of 00:44:35 was 24 seconds slower than the average. To improve his overall running performance, he should focus on both speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him increase his running speed. Additionally, incorporating longer distance runs will help improve his endurance for the race.

5. Roxzone:
Sean's time in Roxzone was 00:07:39, which was 14 seconds slower than the average. To improve his transition time and overall fitness, he should focus on improving his cardiovascular endurance and overall strength. Incorporating high-intensity interval training (HIIT), circuit training, and plyometric exercises into his training routine will help him improve his overall fitness and reduce time spent in the transition zones.

6. Best Lap:
Sean's best lap time was 00:04:47, indicating that he has a strong running profile. To further enhance his running performance, he should incorporate speed workouts such as interval training, fartlek runs, and hill repeats. Additionally, focusing on proper running form and technique will help him maintain a consistent pace throughout the race.

Strategies


- Prioritize efficient transitions between segments to minimize time spent in the Roxzone.
- Focus on maintaining a consistent pace throughout the race to avoid burnout.
- Practice proper form and technique for each exercise to minimize time loss.
- Develop a race-specific training plan that includes specific drills and exercises for each segment.
- Incorporate strength training exercises that target the muscles used in each segment to improve overall performance and reduce time loss.
- Consider working with a coach or trainer to analyze and improve technique in areas where time was lost.
- Implement a well-rounded training program that includes a combination of running, strength training, and conditioning exercises to improve overall fitness and performance in all segments of the race.

Similar Athletes
Hauber Tim 2022 Frankfurt 01:31:41
Mc Callion Conor 2024 Dublin 01:32:14
Löhe Max 2023 Malmö 01:31:46
Quines Mark 2023 Los Angeles 01:32:38
Preston Jonny 2024 Manchester 01:32:20
김 요섭 2024 Incheon 01:31:43
Harrison Steve 2023 Glasgow 01:32:35
Naidu Magaesh 2024 Melbourne 01:32:13
Potts Ben 2023 Amsterdam 01:31:46
Fischer Sven 2023 München 01:32:17

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