Foster Holden Hyrox Result

Dive into this athlete’s performance at 2024 Dallas 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

Foster Holden Men 30-34 #91042 01:33:09 120th in AG | Top 61.5% 495th | Top 53.4%

+01:39

47:36

Run Total

+00:13

05:57

Avg. Lap

+00:23

05:14

Best Lap

-01:15

38:10

Workout Total

-00:09

04:46

Avg. Workout

-00:22

07:28

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

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 his 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 05:27. Check the detail of the improvement plan below.

02:45 Potential Improvement 50.5% Focus During Training

Percentile based on all the athletes who competed in Hyrox Men

Splits	Potential Improvement	Focus During Training
Run Total	02:45 (From 47:36 to 44:51)	50.5%
Sandbag Lunges	02:15 (From 07:41 to 05:26)	41.3%
Ski Erg	00:15 (From 04:47 to 04:32)	4.6%
Rowing	00:12 (From 05:07 to 04:55)	3.7%
Sled Push	00:00 (From 02:34 to 02:34)	0.0%
Sled Pull	00:00 (From 05:10 to 05:10)	0.0%
BBJ	00:00 (From 04:30 to 04:30)	0.0%
Farmers Carry	00:00 (From 01:56 to 01:56)	0.0%
Wall Balls	00:00 (From 06:25 to 06:25)	0.0%

Splits Time

	Foster Holden		Perfect Race
	Splits	Total	Average	Total
Running 1	05:25	00:00	04:52 +00:33	00:00 +00:00
Ski Erg	04:47	05:25	04:33 +00:14	04:52 +00:33
Running 2	05:14	10:12	05:18 -00:04	09:25 +00:47
Sled Push	02:34	15:26	03:08 -00:34	14:43 +00:43
Running 3	05:39	18:00	05:46 -00:07	17:51 +00:09
Sled Pull	05:10	23:39	05:26 -00:16	23:37 +00:02
Running 4	06:01	28:49	05:47 +00:14	29:03 -00:14
Burpees Broad Jump	04:30	34:50	06:02 -01:32	34:50 +00:00
Running 5	06:04	39:20	05:59 +00:05	40:52 -01:32
Rowing	05:07	45:24	04:58 +00:09	46:51 -01:27
Running 6	06:07	50:31	05:49 +00:18	51:49 -01:18
Farmers Carry	01:56	56:38	02:21 -00:25	57:38 -01:00
Running 7	06:29	58:34	05:48 +00:41	59:59 -01:25
Sandbag Lunges	07:41	01:05:03	05:38 +02:03	01:05:47 -00:44
Running 8	06:40	01:12:44	06:35 +00:05	01:11:25 +01:19
Wall Balls	06:25	01:19:24	07:19 -00:54	01:18:00 +01:24
Roxzone	07:28	01:33:09	07:50 -00:22	01:33:09

Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Holden! First off, congrats on crushing that Hyrox race in Dallas! Finishing in the top 17% overall is no small feat, especially with 2857 athletes on the course. Your time of 1:33:09 shows that you’ve got some serious grit. Looking at your splits, it seems you started a bit slower than average in the first running segment, which may have set the tone for your overall running performance. With a total running time of 47:39, which is 1:32 slower than the average, we can see that there’s some room for improvement in your running capacity. It looks like you're more of a hybrid athlete, with some solid strength on display, particularly with that impressive sled push time. But let’s not kid ourselves; we want you to be a beast in both running and strength! 🏆

Segments to Improve:

Let's break down the segments that could use a little love:

Sandbag Lunges: 7:41 is a tough time, and you’re not alone in feeling the burn here. To boost this, focus on your leg strength and endurance. Incorporate lunges with a weighted vest for added resistance. Aim for 3 sets of 12-15 reps on each leg. Also, try doing them on a hill or incline to simulate race conditions.
Running Total: Your overall running could be faster. Start adding some interval training to your routine. Try 400m sprints followed by 400m of easy jogging. Do this for about 5-8 rounds. This will help improve your speed and endurance, making those running segments feel a bit easier.
Ski Erg: A 4:47 isn’t bad, but there’s room to shave off some seconds. Focus on your technique. Make sure you’re using your legs as well as your arms. Do some specific ski erg workouts, like 5 rounds of 500m with rest in between. Also, don’t forget to engage your core throughout the motion!
Roxzone: A total of 7:20 in transition isn’t ideal. This is where you can really make a difference in your overall time. Practice quick changes between exercises in your training. Set a timer and see how fast you can transition from one exercise to the next without losing focus. Aim for less than 5 seconds of downtime between movements.
Rowing: Your 5:07 here can definitely be improved. Work on your rowing technique, focusing on your pull and recovery. Try doing longer intervals, say 1000m at a challenging pace, and then focus on maintaining a consistent stroke rate. Aim for 3 rounds, and each time, try to beat your previous time.
Sled Pull: At 5:10, you're doing okay, but a quick 29 seconds can be gained here with some sled work. Practice pulling the sled with a focus on power. Use a heavier sled for lower reps to build strength, and then dial it back for higher reps with a lighter sled to work on endurance.

Race Strategies:

Now, let’s talk strategy! Here are some things to consider for your next race:

Pacing: Start your runs at a controlled pace, something that feels sustainable. Use your best lap as a benchmark and aim to stay within 5-10 seconds of that for your first two runs. Remember, it’s a marathon, not a sprint… unless it’s the last lap, then you sprint like there’s a donut at the finish line! 🍩
Transitions: Practice those transitions. The less time you spend standing around, the more time you’re crushing the competition. Snap into your next exercise as quickly as you can, almost as if you're trying to escape a bear (or your coach!).
Nutrition: Don’t forget about your fuel! Proper hydration and nutrition in the days leading up to the race will make a huge difference. Make sure your pre-race meal is rich in carbs, and consider a quick snack (like a banana) 30 minutes before the race starts.
Mindset: Stay positive and keep your head in the game. Remember, it’s about improvement over perfection. Each race is a chance to learn and grow. “Success is not final, failure is not fatal: It is the courage to continue that counts.” – Winston Churchill. Keep pushing, Holden! 💪

Conclusion:

Holden, you’ve got the foundation to become a powerhouse in Hyrox. With some focused training on those weaker segments and a solid race strategy, you’ll be well on your way to crushing your next event. Remember to keep that sense of humor alive—after all, what’s a race without a little fun? Just think of it as a really intense game of tag. Keep putting in the work, and I’m excited to see you take on your next challenge! Let’s get after it, and remember, I’m here for all your coaching needs. You got this! – The Rox-Coach 💥

Similar Athletes
Geritan Martin	2022 Karlsruhe	01:33:12
Flacke David	2018 Essen	01:33:19
Thilmany Nicolas	2023 Maastricht European Championships	01:33:24
Fernandez Sandy	2024 Fort Lauderdale	01:33:39
Kmosko Peter	2018 Leipzig	01:32:43
Montgomery Colin	2024 Frankfurt	01:33:12
Stonestreet Dean	2024 Madrid	01:33:14
Maiorano Claudio	2023 Rimini	01:33:19
Lefler Andrew	2024 Toronto	01:33:09
Kuhlen David	2024 Köln	01:32:55

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