Dive into this athlete’s performance at 2023 Chicago - North American Open Championship 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.
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.
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.
This section showcases the entire Mock Russell'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 Mock Russell's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Mock Russell'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.
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 Mock Russell'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 03:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:09 | 41:24 to 39:15 | 56.3% |
| Wall Balls | 00:36 | 06:03 to 05:27 | 15.7% |
| Rowing | 00:32 | 05:07 to 04:35 | 14.0% |
| Sled Push | 00:15 | 02:42 to 02:27 | 6.6% |
| Ski Erg | 00:14 | 04:30 to 04:16 | 6.1% |
| Sled Pull | 00:03 | 04:16 to 04:13 | 1.3% |
| Burpees Broad Jump | 00:00 | 03:50 to 03:50 | 0.0% |
| Farmers Carry | 00:00 | 01:52 to 01:52 | 0.0% |
| Sandbag Lunges | 00:00 | 04:11 to 04:11 | 0.0% |
| Mock Russell | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:20 | 00:00 | 04:22 +00:58 | 00:00 +00:00 |
| Ski Erg | 04:30 | 05:20 | 04:21 +00:09 | 04:22 +00:58 |
| Running 2 | 04:47 | 09:50 | 04:44 +00:03 | 08:43 +01:07 |
| Sled Push | 02:42 | 14:37 | 02:44 -00:02 | 13:27 +01:10 |
| Running 3 | 04:54 | 17:19 | 05:07 -00:13 | 16:11 +01:08 |
| Sled Pull | 04:16 | 22:13 | 04:34 -00:18 | 21:18 +00:55 |
| Running 4 | 05:03 | 26:29 | 05:06 -00:03 | 25:52 +00:37 |
| Burpees Broad Jump | 03:50 | 31:32 | 04:53 -01:03 | 30:58 +00:34 |
| Running 5 | 05:19 | 35:22 | 05:15 +00:04 | 35:51 -00:29 |
| Rowing | 05:07 | 40:41 | 04:41 +00:26 | 41:06 -00:25 |
| Running 6 | 04:43 | 45:48 | 05:08 -00:25 | 45:47 +00:01 |
| Farmers Carry | 01:52 | 50:31 | 02:03 -00:11 | 50:55 -00:24 |
| Running 7 | 04:47 | 52:23 | 05:06 -00:19 | 52:58 -00:35 |
| Sandbag Lunges | 04:11 | 57:10 | 04:44 -00:33 | 58:04 -00:54 |
| Running 8 | 06:35 | 01:01:21 | 05:35 +01:00 | 01:02:48 -01:27 |
| Wall Balls | 06:03 | 01:07:56 | 05:57 +00:06 | 01:08:23 -00:27 |
| Roxzone | 06:35 | 01:20:27 | 06:07 +00:28 | 01:20:27 |
In terms of his splits, Russell's total running time of 00:41:24 was 02:23 slower than the average for his finish time. This suggests that he may benefit from improving his overall fitness and transition time in order to reduce the time spent in the roxzone. Additionally, his best running lap time of 00:04:43 indicates a solid running performance.
To improve Running 1, Russell can incorporate interval training into his routine. This can involve alternating between high-intensity sprints and slower recovery jogs. This will help him build speed and endurance in the early stages of the race.
For Running 8, Russell should focus on improving his endurance. Incorporating longer distance runs into his training regimen will help him maintain a steady pace throughout the race and avoid slowing down towards the end.
To optimize his performance in the Best Lap segment, Russell should work on his sprinting technique. Incorporating drills such as shuttle runs and hill sprints into his training routine will help him develop explosive speed and power.
To reduce time spent in the roxzone, Russell should improve his overall fitness and transition time. This can be achieved through circuit training, where he combines strength and cardio exercises with minimal rest between sets. This will help him build endurance and improve his ability to quickly transition between exercises.
In the Rowing segment, Russell can benefit from focusing on his technique. Incorporating rowing drills such as interval rowing and rowing with resistance bands will help him develop a more efficient and powerful stroke.
For the Ski Erg segment, Russell should work on his upper body strength and endurance. Incorporating exercises such as dumbbell shoulder presses, bent-over rows, and push-ups into his training routine will help him build the necessary strength for this segment.
In addition to pacing, Russell should also focus on maintaining proper form and technique throughout the race. This will help him avoid unnecessary energy expenditure and reduce the risk of injury. Practicing proper form during training sessions will help him develop muscle memory and ensure efficient movement during the race.
Lastly, Russell should develop a mental strategy to stay focused and motivated throughout the race. This can involve setting small goals for each segment and staying positive even when faced with challenges. Visualizing success and having a strong mindset will help Russell push through difficult moments and maintain a competitive edge.
Overall, Russell Mock had a strong performance in the 2023 Chicago Hyrox race. By focusing on improving specific segments, implementing effective race strategies, and maintaining a balanced training regimen, he can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Eder Gerhard | 2018 Wien | 01:19:59 | |
| Soyka Jacob | 2022 Chicago | 01:20:31 | |
| Wallace John | 2024 Birmingham | 01:20:45 | |
| Berndsen Paul | 2024 Amsterdam | 01:20:40 | |
| Castellaneta Mario | 2023 Köln | 01:20:47 | |
| Oygur Mk | 2024 Rotterdam | 01:20:21 | |
| Bammens Bjorn | 2022 Maastricht | 01:20:30 | |
| Pérez Merino Javier | 2022 Valencia | 01:20:11 | |
| Freitag Florian | 2021 Leipzig | 01:20:41 | |
| Frain Jay | 2022 Chicago | 01:20:44 | |
| Other Results from this athlete | ||
|---|---|---|
| 2020 Chicago | 01:34:28 | |
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