Capra Ryan 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

USA USA Flag Men 35-39 #81055 01:25:04 76th in AG | Top 35.7% 313th | Top 33.8%
-03:06
39:20
Run Total
-00:23
04:55
Avg. Lap
+00:06
04:38
Best Lap
+02:50
38:45
Workout Total
+00:21
04:50
Avg. Workout
+00:19
07:04
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 Capra Ryan'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 Capra Ryan'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 Capra Ryan'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 Capra Ryan'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 04:34. Check the detail of the improvement plan below.

01:10 Potential Improvement 25.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:10 05:46 to 04:36 25.5%
Sandbag Lunges 01:08 05:56 to 04:48 24.8%
Burpees Broad Jump 00:36 05:34 to 04:58 13.1%
Farmers Carry 00:26 02:28 to 02:02 9.5%
Wall Balls 00:24 06:25 to 06:01 8.8%
Rowing 00:18 05:01 to 04:43 6.6%
Sled Push 00:17 02:58 to 02:41 6.2%
Ski Erg 00:15 04:37 to 04:22 5.5%
Run Total 00:00 39:20 to 39:20 0.0%

Splits Time

Capra Ryan Perfect Race
Splits Total Average Total
Running 1 05:07 00:00 04:35 +00:32 00:00 +00:00
Ski Erg 04:37 05:07 04:26 +00:11 04:35 +00:32
Running 2 04:38 09:44 04:56 -00:18 09:01 +00:43
Sled Push 02:58 14:22 02:51 +00:07 13:57 +00:25
Running 3 05:04 17:20 05:22 -00:18 16:48 +00:32
Sled Pull 05:46 22:24 04:53 +00:53 22:10 +00:14
Running 4 04:58 28:10 05:20 -00:22 27:03 +01:07
Burpees Broad Jump 05:34 33:08 05:17 +00:17 32:23 +00:45
Running 5 04:45 38:42 05:31 -00:46 37:40 +01:02
Rowing 05:01 43:27 04:48 +00:13 43:11 +00:16
Running 6 04:47 48:28 05:22 -00:35 47:59 +00:29
Farmers Carry 02:28 53:15 02:10 +00:18 53:21 -00:06
Running 7 05:02 55:43 05:21 -00:19 55:31 +00:12
Sandbag Lunges 05:56 01:00:45 05:03 +00:53 01:00:52 -00:07
Running 8 05:02 01:06:41 05:57 -00:55 01:05:55 +00:46
Wall Balls 06:25 01:11:43 06:27 -00:02 01:11:52 -00:09
Roxzone 07:04 01:25:04 06:45 +00:19 01:25:04
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Ryan! First off, hats off to you for smashing that Hyrox race in Dallas! With an overall time of 01:25:04, you landed in the top 10% of 2857 athletes—now that's some serious bragging rights! 🎉 Your total running time of 39:23 was 3:12 faster than the average, which tells me you've got those running legs dialed in. You’re definitely leaning towards a runner profile, but let’s not skip leg day—because we both know that strength is your next best friend. Your pacing in the first segment (Running 1) could use a little love; you started 34 seconds slower than the average. It’s like you were taking a stroll in the park instead of hitting the Hyrox course! But hey, we’ll work on that. Overall, though, you’ve got a solid foundation to build on.

Segments to Improve:

Now, let's dive into the segments where you can turn those weaknesses into strengths. Here’s where the magic happens:

  • Sled Pull (00:05:46, 55 seconds slower than average): This one needs some TLC. Focus on core stability and grip strength. Try these drills:
    • Sled Pull Drills: Start with lighter weights and focus on maintaining a low, strong posture. Gradually increase weight while keeping form tight.
    • Core Strength Exercises: Incorporate planks, dead bugs, and Russian twists into your routine to improve stability.
  • Sandbag Lunges (00:05:56, 53 seconds slower than average): These can become a powerhouse move for you if you nail the technique. Here’s how:
    • Sandbag Lunges with a Twist: Lunge forward and twist your torso towards your leading leg. This engages your core and helps with balance.
    • Endurance Sets: Aim for longer sets (e.g., 3 sets of 15-20 reps) to build strength and endurance simultaneously.
  • Roxzone (00:06:56, 14 seconds slower than average): This is your transition time, and we want it to be as smooth as butter. Here’s the game plan:
    • Practice Transitions: Set up a mini-course at your gym and practice moving quickly between exercises. Time yourself to track improvement.
    • Overall Fitness: Incorporate HIIT workouts to boost your overall endurance and speed.
  • Burpees Broad Jump (00:05:34, 19 seconds slower than average): This is where we can pump up the volume:
    • Burpee Variations: Mix in chest-to-ground burpees to increase intensity and efficiency.
    • Plyometric Work: Incorporate jump squats and box jumps to build explosive power.
  • Farmers Carry (00:02:28, 18 seconds slower than average): These can be a game changer for your grip strength and core stability:
    • Progressive Weight Increases: Start with lighter weights and gradually increase to build strength.
    • Walking Lunges with Weights: This will simulate the carry while also improving your leg strength.
  • Wall Balls (00:06:25, 1 second faster than average): You're at par here, but let’s push for a faster time:
    • Wall Ball Drills: Focus on explosive throws and practice catching techniques to reduce downtime.
    • Plyometric Wall Balls: Add a jump to your throws to engage more muscle groups and increase heart rate.
Race Strategies:

For your next race, consider these strategies:

  • Start Strong, Not Too Strong: Find that sweet spot in pacing during the first run. You want to avoid feeling like you’re running on empty halfway through!
  • Transition Like a Pro: Focus on quick transitions. Less time resting means more time crushing it!
  • Mind Over Muscle: Keep a positive mindset, especially during tougher segments like the sled pull. Remember, it’s not just your body that needs to endure, but your mind too!
  • Stay Hydrated: Drink water during the race if possible; a hydrated athlete is a happy athlete!
Conclusion:

Ryan, your performance was fantastic, and with some focused training on your weaker segments, you’ll see that overall rank climb even higher. Remember, “The only bad workout is the one that didn’t happen.” So keep pushing yourself, and don’t forget to enjoy the process. Embrace the grind, and let’s turn those weaknesses into strengths! 💪💥 You’ve got this, and I’m here to support you every step of the way!

Keep smashing it out there! - The Rox-Coach

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
Seedat Muhammed 2024 Stockholm 01:24:45
Steenbergen Nick 2022 Birmingham 01:24:56
Ackroyd Tim 2024 Sports Direct HYROX London 01:25:09
Roche Bradley 2024 Milan 01:24:54
Pfeiffer Florian 2024 Frankfurt 01:25:26
Rodenas Pérez Modesto 2023 Madrid 01:25:02
Green Michael 2022 London 01:24:36
Fitzpatrick Tim 2023 Sydney 01:24:58
오 훈영 2024 Incheon 01:25:31
Southam Matt 2023 London 01:25:11

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Dallas 01:33:03
2024 Houston 01:32:01
2024 New York 01:30:08

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download