Cook Glen Hyrox Result

Dive into this athlete’s performance at 2023 Birmingham 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 793 similar athletes.

Performance Highlights

GBR GBR Flag Men 30-34 #104028 01:06:05 7th in AG | Top 3.1% 24th | Top 2.0%
-00:23
33:18
Run Total
-00:02
04:10
Avg. Lap
-00:38
03:06
Best Lap
+00:40
28:34
Workout Total
+00:05
03:34
Avg. Workout
-00:13
04:19
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 793 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 793 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Cook Glen'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 Cook Glen'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 793 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 Cook Glen'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 Cook Glen'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 03:13. Check the detail of the improvement plan below.

01:15 Potential Improvement 38.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:15 04:31 to 03:16 38.9%
Burpees Broad Jump 00:38 03:48 to 03:10 19.7%
Wall Balls 00:27 04:38 to 04:11 14.0%
Sled Push 00:20 02:11 to 01:51 10.4%
Sandbag Lunges 00:18 03:42 to 03:24 9.3%
Farmers Carry 00:09 01:39 to 01:30 4.7%
Ski Erg 00:04 04:02 to 03:58 2.1%
Run Total 00:02 33:18 to 33:16 1.0%
Rowing 00:00 04:03 to 04:03 0.0%

Splits Time

Cook Glen Perfect Race
Splits Total Average Total
Running 1 03:06 00:00 03:46 -00:40 00:00 +00:00
Ski Erg 04:02 03:06 04:07 -00:05 03:46 -00:40
Running 2 04:01 07:08 03:59 +00:02 07:53 -00:45
Sled Push 02:11 11:09 02:21 -00:10 11:52 -00:43
Running 3 04:24 13:20 04:15 +00:09 14:13 -00:53
Sled Pull 04:31 17:44 03:38 +00:53 18:28 -00:44
Running 4 04:18 22:15 04:14 +00:04 22:06 +00:09
Burpees Broad Jump 03:48 26:33 03:32 +00:16 26:20 +00:13
Running 5 04:22 30:21 04:20 +00:02 29:52 +00:29
Rowing 04:03 34:43 04:20 -00:17 34:12 +00:31
Running 6 04:19 38:46 04:16 +00:03 38:32 +00:14
Farmers Carry 01:39 43:05 01:41 -00:02 42:48 +00:17
Running 7 04:17 44:44 04:16 +00:01 44:29 +00:15
Sandbag Lunges 03:42 49:01 03:41 +00:01 48:45 +00:16
Running 8 04:34 52:43 04:33 +00:01 52:26 +00:17
Wall Balls 04:38 57:17 04:34 +00:04 56:59 +00:18
Roxzone 04:19 01:06:05 04:32 -00:13 01:06:05
Based on 793 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Glen Cook performed exceptionally well in the 2023 Birmingham HYROX race, finishing with an overall rank of 24, which places him in the top 1% of 1703 athletes. In his age group (30-34), he achieved a rank of 7, placing him in the top 2% of 328 athletes. These results indicate a high level of fitness and competitive ability.

However, there are areas where Glen can improve his performance to further excel in future races. His total running time of 00:33:18 was 00:40 slower than the average, suggesting that he may need to focus on improving his running speed and endurance. Additionally, his time in the Burpees Broad Jump segment was 00:35 slower than average, indicating a need for improvement in this area. Finally, the Sled Pull segment also showed a significant time loss of 00:38 compared to the average.

Segments to Improve


1. Running Total:
Glen's total running time was slower than average, indicating a need for improvement in overall running fitness. To address this, he should focus on both speed and endurance training. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running speed. Additionally, long-distance runs and tempo runs can enhance his endurance. Glen should also consider incorporating strength training exercises specific to running, such as lunges, squats, and plyometric drills, to improve his running performance.

2. Sled Pull:
Glen lost significant time in the Sled Pull segment compared to the average. To improve in this area, he should focus on building strength and power in his lower body. Exercises such as deadlifts, squats, and lunges can help improve the muscles used in the sled pull. Additionally, incorporating specific sled pull training into his workouts, such as pulling a sled with increasing weights or performing sled pulls on different surfaces, can help improve his performance in this segment.

3. Burpees Broad Jump:
Glen's time in the Burpees Broad Jump segment was slower than average. To improve in this area, he should focus on both cardiovascular endurance and explosive power. Incorporating exercises such as burpees, jump squats, and box jumps can help improve his explosive power and agility. Additionally, including high-intensity cardio exercises, such as sprints or interval training, can improve his cardiovascular fitness and help him maintain a faster pace during this segment.

Strategies


1. Pacing:
Glen should focus on maintaining a consistent pace throughout the race. It's important to start at a pace that can be sustained throughout the entire event. Avoid starting too fast and burning out early. Conversely, starting too slow may result in wasted time that could have been gained by maintaining a faster pace.

2. Transitions:
Glen should aim to minimize the time spent in the Roxzone, as it indicates rest or slower transition time. Improving overall fitness and practicing efficient transitions can help reduce the time spent in this zone. Incorporating specific exercises or drills that mimic the transitions in the race, such as practicing quick equipment changes or practicing quick rope climbs, can help improve transition efficiency.

3. Mental Focus:
Maintaining mental focus and motivation throughout the race is crucial. Glen should develop mental strategies, such as positive self-talk, visualization, and setting specific goals for each segment, to stay motivated and maintain a competitive mindset.

Overall, Glen Cook's performance in the 2023 Birmingham HYROX race was impressive. By focusing on improving his running speed, endurance, and addressing the areas of weakness identified in the Sled Pull and Burpees Broad Jump segments, he can further enhance his performance in future races. Implementing specific training strategies, techniques, and race strategies will help him achieve his full potential as a fitness athlete in the HYROX race category.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Soppa Robin 2023 Maastricht European Championships 01:05:35
Wilkins Brandon 2022 Birmingham 01:06:03
Friesen Cam 2022 London 01:05:43
Gonzlez Alonso David 2023 Bilbao 01:06:05
Fenech Sean 2024 Poznan 01:06:04
Bouzouita Ramy 2024 Marseille 01:05:52
Martin Bill 2023 Glasgow 01:05:50
Flipse Chris 2024 Amsterdam 01:05:38
Lance Baptiste 2024 Paris 01:05:43
McGranaghan Dan 2024 Chicago Navy Pier 01:05:37

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Stockholm 01:07:59
2024 Poznan 01:02:08
2024 Sports Direct HYROX London 01:03:55
2023 Warschau 01:28:50
2024 Copenhagen 01:11:15
2024 Malaga 01:11:15
2022 Birmingham 01:09:44
2023 London 01:09:26

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