Season 21/22 2022 London (1300) HYROX (1125) Men (755) Spooner Sam

Spooner Sam Hyrox Result

Dive into this athlete’s performance at 2022 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 #142007 01:19:41 58th in AG | Top 31.0% 201st | Top 26.6%
-00:46
39:17
Run Total
-00:05
04:55
Avg. Lap
+00:14
04:34
Best Lap
-00:25
33:09
Workout Total
-00:03
04:08
Avg. Workout
+01:15
07:20
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 Spooner Sam'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 Spooner Sam'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 Spooner Sam'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 Spooner Sam'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 02:45. Check the detail of the improvement plan below.

00:50 Potential Improvement 30.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 00:50 03:16 to 02:26 30.3%
Farmers Carry 00:49 02:41 to 01:52 29.7%
Sled Pull 00:46 04:58 to 04:12 27.9%
Run Total 00:13 39:17 to 39:04 7.9%
Sandbag Lunges 00:07 04:29 to 04:22 4.2%
Ski Erg 00:00 03:55 to 03:55 0.0%
Burpees Broad Jump 00:00 04:16 to 04:16 0.0%
Rowing 00:00 04:17 to 04:17 0.0%
Wall Balls 00:00 05:17 to 05:17 0.0%

Splits Time

Spooner Sam Perfect Race
Splits Total Average Total
Running 1 04:34 00:00 04:21 +00:13 00:00 +00:00
Ski Erg 03:55 04:34 04:20 -00:25 04:21 +00:13
Running 2 04:40 08:29 04:41 -00:01 08:41 -00:12
Sled Push 03:16 13:09 02:42 +00:34 13:22 -00:13
Running 3 05:01 16:25 05:05 -00:04 16:04 +00:21
Sled Pull 04:58 21:26 04:31 +00:27 21:09 +00:17
Running 4 05:00 26:24 05:04 -00:04 25:40 +00:44
Burpees Broad Jump 04:16 31:24 04:47 -00:31 30:44 +00:40
Running 5 04:59 35:40 05:12 -00:13 35:31 +00:09
Rowing 04:17 40:39 04:40 -00:23 40:43 -00:04
Running 6 04:52 44:56 05:04 -00:12 45:23 -00:27
Farmers Carry 02:41 49:48 02:02 +00:39 50:27 -00:39
Running 7 04:54 52:29 05:03 -00:09 52:29 +00:00
Sandbag Lunges 04:29 57:23 04:39 -00:10 57:32 -00:09
Running 8 05:20 01:01:52 05:32 -00:12 01:02:11 -00:19
Wall Balls 05:17 01:07:12 05:53 -00:36 01:07:43 -00:31
Roxzone 07:20 01:19:41 06:05 +01:15 01:19:41
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sam Spooner had a strong performance in the Hyrox race in London, finishing in the top 17% of all athletes and the top 21% in his age group. His overall time of 01:19:41 was commendable, but there are areas where he can improve to further enhance his performance.

In terms of pacing, Sam's overall running time of 00:39:17 was 00:45 slower than average. This indicates that he may have spent more time resting or transitioning between exercise zones. To improve this segment, Sam should focus on improving his overall fitness and minimizing his transition time. This can be achieved through specific training strategies and techniques.

Segments to Improve


1. Roxzone:
Sam's Roxzone time of 00:07:20 was 01:18 slower than average. This indicates that he took more time to transition between exercise zones compared to the average athlete. To improve this segment, Sam should focus on improving his overall fitness and reducing his transition time. Incorporating interval training, circuit training, and practicing quick transitions between exercises can help enhance his performance in this area.

2. Run Total:
Sam's total running time of 00:39:17 was 00:45 slower than average. This suggests that he may benefit from improving his running endurance and speed. To enhance his running performance, Sam should incorporate interval training, tempo runs, and hill sprints into his training routine. Additionally, focusing on strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises, can also help improve his overall running performance.

3. Farmers Carry:
Sam's Farmers Carry time of 00:02:41 was 00:37 slower than average. To improve this segment, he should focus on improving his grip strength and overall strength endurance. Exercises such as farmer's carries, deadlifts, and pull-ups can help enhance his grip strength. Additionally, incorporating functional exercises that target the muscles used in the Farmers Carry, such as shoulder shrugs and forearm curls, can contribute to improved performance in this area.

4. Best Lap:
Sam's best lap time of 00:04:34 was 00:21 slower than average. To improve this segment, he should focus on improving his running speed and efficiency. Incorporating speed drills, such as interval sprints and fartlek training, can help enhance his running performance. Additionally, focusing on proper running form, including posture, stride length, and foot strike, can also contribute to improved speed and efficiency.

5. Sled Push:
Sam's Sled Push time of 00:03:16 was 00:15 slower than average. To improve this segment, he should focus on improving his lower body strength and power. Incorporating exercises such as squats, lunges, and sled pushes into his training routine can help enhance his performance in this area. Additionally, focusing on explosive movements, such as box jumps and plyometric exercises, can also contribute to improved power and speed during the Sled Push.

Strategies


During the race, Sam should focus on maintaining a steady pace and avoiding excessive fatigue early on. He should strategically plan his transitions between exercise zones to minimize time spent in the Roxzone. By pacing himself appropriately and conserving energy, Sam can ensure a consistent and strong performance throughout the race.

Additionally, Sam should prioritize proper form and technique during each exercise. This will help him perform efficiently and reduce the risk of injury. Regular practice of each exercise, including drills that target specific movement patterns and muscle groups, can help improve his performance and efficiency during the race.

In summary, Sam Spooner had a strong performance in the Hyrox race in London. To further enhance his performance, he should focus on improving his overall fitness, reducing transition times, and targeting specific areas for improvement, such as the Roxzone, running, Farmers Carry, Best Lap, and Sled Push segments. By implementing specific training strategies and techniques, Sam can optimize his performance and achieve even better results in future races.

Similar Athletes
Arguelles Lopez Antonio 2024 Manchester 01:19:18
Gibbs Darragh 2024 Dublin 01:19:14
Tsie Giorgio 2024 Amsterdam 01:19:30
Mucher Markus 2022 Frankfurt 01:19:18
Van Ewijk Matthijs 2024 Rotterdam 01:19:30
Sheldon Michael 2022 Manchester 01:19:49
Grayson Jake 2024 Birmingham 01:19:59
김 국보 2024 Incheon 01:19:55
Casey Jon 2023 Manchester 01:19:30
Williamson Christopher 2024 Madrid 01:19:39

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