Roussos Alex Hyrox Result

Dive into this athlete’s performance at 2024 Dubai 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

GRE GRE Flag Men 45-49 #102013 01:21:15 9th in AG | Top 34.6% 149th | Top 41.3%
+03:49
44:30
Run Total
+00:30
05:34
Avg. Lap
+00:04
04:28
Best Lap
-03:10
31:08
Workout Total
-00:24
03:53
Avg. Workout
-00:37
05:41
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 Roussos Alex'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 Roussos Alex'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 Roussos Alex'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 Roussos Alex'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 05:38. Check the detail of the improvement plan below.

05:04 Potential Improvement 89.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:04 44:30 to 39:26 89.9%
Wall Balls 00:23 05:53 to 05:30 6.8%
Burpees Broad Jump 00:11 04:41 to 04:30 3.3%
Ski Erg 00:00 04:15 to 04:15 0.0%
Sled Push 00:00 02:05 to 02:05 0.0%
Sled Pull 00:00 03:52 to 03:52 0.0%
Rowing 00:00 04:34 to 04:34 0.0%
Farmers Carry 00:00 01:39 to 01:39 0.0%
Sandbag Lunges 00:00 04:09 to 04:09 0.0%

Splits Time

Roussos Alex Perfect Race
Splits Total Average Total
Running 1 04:28 00:00 04:26 +00:02 00:00 +00:00
Ski Erg 04:15 04:28 04:22 -00:07 04:26 +00:02
Running 2 05:05 08:43 04:46 +00:19 08:48 -00:05
Sled Push 02:05 13:48 02:45 -00:40 13:34 +00:14
Running 3 05:36 15:53 05:09 +00:27 16:19 -00:26
Sled Pull 03:52 21:29 04:38 -00:46 21:28 +00:01
Running 4 05:42 25:21 05:07 +00:35 26:06 -00:45
Burpees Broad Jump 04:41 31:03 04:57 -00:16 31:13 -00:10
Running 5 05:49 35:44 05:16 +00:33 36:10 -00:26
Rowing 04:34 41:33 04:42 -00:08 41:26 +00:07
Running 6 05:36 46:07 05:09 +00:27 46:08 -00:01
Farmers Carry 01:39 51:43 02:04 -00:25 51:17 +00:26
Running 7 05:52 53:22 05:08 +00:44 53:21 +00:01
Sandbag Lunges 04:09 59:14 04:48 -00:39 58:29 +00:45
Running 8 06:26 01:03:23 05:38 +00:48 01:03:17 +00:06
Wall Balls 05:53 01:09:49 06:02 -00:09 01:08:55 +00:54
Roxzone 05:41 01:21:15 06:18 -00:37 01:21:15
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Alex Roussos showcased a commendable effort in the 2024 Dubai HYROX race, finishing in the top 30% overall and 26% in his age group. Notably, his strength abilities outshine his running, as evidenced by his exceptional performance in the sled push, sled pull, and farmers carry. However, the total running time was slower than average, indicating a need for enhanced running efficiency. His pacing seemed to start strong but gradually slowed, suggesting potential issues with stamina or pacing strategy. Alex appears to have a more strength-oriented profile but would benefit significantly from a more balanced hybrid training approach to improve his running segments.

Segments to Improve:

  • Total Running Time: To enhance running performance, Alex should consider integrating interval training, focusing on varying distances to improve both speed and endurance. Techniques such as tempo runs, hill repeats, and fartlek training could greatly benefit his running economy. Additionally, incorporating plyometric exercises like jump squats and lunges can improve explosive power and efficiency in running.
  • Burpees Broad Jump: This segment requires both strength and explosiveness. Plyometric training, including box jumps and broad jumps, can help improve power. Practicing burpees separately to increase speed and efficiency, then combining them with broad jumps can also be beneficial. Emphasis on form, especially during the jump phase to maximize distance with minimal energy expenditure, is crucial.
  • Wall Balls: To improve in this area, focusing on squat depth and power as well as accuracy with the ball is key. Squat strength can be enhanced through weighted squats and thrusters. For the throwing component, medicine ball throws against a wall can help improve accuracy and power. Core strengthening exercises will also support better stability and force transfer.
  • Roxzone: The slower Roxzone time suggests that transition times between exercises could be improved. Incorporating circuit training with minimal rest between exercises can simulate the quick transitions of a race. Enhancing overall fitness through a mix of strength, cardio, and flexibility training will also reduce the need for extended rest.

Race Strategies:

  • Improved Pacing: Alex should focus on maintaining a steady pace throughout the race, avoiding starting too fast. Using a heart rate monitor to stay within optimal zones can help manage effort across running and strength segments.
  • Strength-Running Balance: Given Alex's strength advantage, he should not neglect this aspect but rather aim to balance it with improved running. On strength segments, conserving a bit of energy for running portions while still leveraging his strength can provide a better overall time.
  • Transition Efficiency: Practicing quick transitions between exercises during training can help reduce Roxzone time. This includes setting up equipment for a smooth switch and rehearsing the order of movements to minimize time spent.
  • Course Familiarization: If possible, Alex should familiarize himself with the race layout before the event. Knowing when to push on familiar strengths and conserve energy before challenging segments can optimize his performance.

By focusing on these areas of improvement and implementing the suggested strategies, Alex Roussos can expect to see significant gains in his future HYROX race performances, especially by enhancing his running efficiency and maintaining his impressive strength abilities.

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
Colclough Will 2023 Glasgow 01:21:23
Singleton Anthony 2024 Manchester 01:21:17
Omes Boris 2024 Frankfurt 01:21:12
Daniels Paul 2023 London 01:21:14
Torracchi Federico 2024 Stockholm 01:21:07
Lundberg Daniel 2023 Malmö 01:21:33
Kiefer Tobias 2023 Karlsruhe 01:21:09
Mccolgan Michael 2024 Manchester 01:21:05
Dias Brtolo 2023 Madrid 01:21:06
Pijnenburg Max 2024 Amsterdam 01:21:37

Measure Your Performance Against Top Athletes

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2023 Dubai 01:30:23

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