Rooke Phil Hyrox Result

Dive into this athlete’s performance at 2024 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

SHN SHN Flag Men 30-34 #101024 01:23:40 256th in AG | Top 52.6% 1045th | Top 45.3%
-05:18
36:30
Run Total
-00:39
04:34
Avg. Lap
-00:34
03:54
Best Lap
+02:50
38:07
Workout Total
+00:21
04:45
Avg. Workout
+02:28
09:06
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 Rooke Phil'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 Rooke Phil'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 Rooke Phil'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 Rooke Phil'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 05:25. Check the detail of the improvement plan below.

01:50 Potential Improvement 33.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:50 06:38 to 04:48 33.8%
Sled Pull 01:32 06:01 to 04:29 28.3%
Sled Push 01:09 03:46 to 02:37 21.2%
Sandbag Lunges 00:32 05:12 to 04:40 9.8%
Farmers Carry 00:22 02:21 to 01:59 6.8%
Ski Erg 00:00 04:11 to 04:11 0.0%
Rowing 00:00 04:28 to 04:28 0.0%
Wall Balls 00:00 05:30 to 05:30 0.0%
Run Total 00:00 36:30 to 36:30 0.0%

Splits Time

Rooke Phil Perfect Race
Splits Total Average Total
Running 1 04:47 00:00 04:32 +00:15 00:00 +00:00
Ski Erg 04:11 04:47 04:24 -00:13 04:32 +00:15
Running 2 03:54 08:58 04:52 -00:58 08:56 +00:02
Sled Push 03:46 12:52 02:52 +00:54 13:48 -00:56
Running 3 04:26 16:38 05:17 -00:51 16:40 -00:02
Sled Pull 06:01 21:04 04:48 +01:13 21:57 -00:53
Running 4 04:39 27:05 05:15 -00:36 26:45 +00:20
Burpees Broad Jump 06:38 31:44 05:06 +01:32 32:00 -00:16
Running 5 04:39 38:22 05:25 -00:46 37:06 +01:16
Rowing 04:28 43:01 04:46 -00:18 42:31 +00:30
Running 6 04:32 47:29 05:17 -00:45 47:17 +00:12
Farmers Carry 02:21 52:01 02:08 +00:13 52:34 -00:33
Running 7 04:34 54:22 05:16 -00:42 54:42 -00:20
Sandbag Lunges 05:12 58:56 04:56 +00:16 59:58 -01:02
Running 8 05:03 01:04:08 05:51 -00:48 01:04:54 -00:46
Wall Balls 05:30 01:09:11 06:17 -00:47 01:10:45 -01:34
Roxzone 09:06 01:23:40 06:38 +02:28 01:23:40
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Phil, first off, let me say congrats on your performance at the 2024 London Hyrox! An overall rank of 330 out of 4,462 athletes puts you in the top 7%—that’s some serious fitness cred, my friend! 🎉 Your total time of 01:23:40 shows that you’ve got the endurance to keep pushing through, especially with that total running time being 5:27 faster than average. You’ve got a runner’s profile, no doubt about it. However, it seems like you may have started off a bit slower than you could have. Your first running segment was 16 seconds slower than average, which may have held you back a bit. You kicked it into gear in Running 2, but let’s harness that energy more consistently throughout the race!

Segments to Improve:
  • Roxzone (00:09:06) - 95th Percentile: This is where a lot of time slipped away. The Roxzone is all about the hustle and transitions. To improve this segment, focus on your overall fitness and transition efficiency. Try a circuit training regimen where you work on transitioning between exercises with minimal rest. For example, set up a mini-Hyrox at your gym and practice moving quickly from one station to another. Time yourself and aim to reduce that transition time!
  • Burpees Broad Jump (00:06:38) - 96th Percentile: Burpees and broad jumps can be tough, but they’re also crucial for explosive power. Incorporate plyometric drills into your training, such as box jumps, tuck jumps, and rapid burpees with a focus on form and speed. Aim for higher repetitions in shorter time frames to build up that explosive strength while also getting comfortable with the transitions between each movement.
  • Sled Pull (00:06:01) - 92nd Percentile: This is a heavy lift and requires both strength and technique. Ensure you’re working on your sled pulls regularly. A good drill is to practice pulling the sled over shorter distances with a focus on maintaining form. Consider adding resistance band training to improve your pulling strength. You want to feel like a freight train on that sled!
  • Sled Push (00:03:46) - 91st Percentile: Similar to the sled pull, this requires both strength and technique. Focus on your leg drive and posture. Practice pushing the sled with varied weights to build both strength and endurance. Think of it as your leg day’s final boss!
  • Sandbag Lunges (00:05:12) - 68th Percentile: Lunges are great for building leg strength and stability. Incorporate weighted lunges into your routine, and don’t forget to work on your balance. You can do variations like walking lunges, reverse lunges, and Bulgarian split squats to add variety and challenge your stability.
  • Farmers Carry (00:02:21) - 73rd Percentile: This exercise can be a game-changer for grip strength and core stability. A good way to improve here is to add carries to your workouts, gradually increasing the weight. It’s not just about carrying the weight; it’s about how long you can hold onto it without losing your grip—become the grip master of your gym!
Race Strategies:
  • Pacing: Work on your pacing strategy. You started off a bit slower than average in Running 1, so practice finding that sweet spot where you can push hard without burning out. Consider interval training where you alternate between fast and slow paces to help your body adapt to different speeds.
  • Transition Time: During the race, practice quick transitions. After each exercise, visualize the next one and streamline your movements. This isn’t just about strength; it’s also about being smart and efficient!
  • Breathing Techniques: During intense segments, use breathing techniques to maximize your oxygen intake. Inhale deeply through your nose and exhale through your mouth to keep your energy levels up.
  • Mindset: Keep a positive mindset! When you hit those tough segments, remind yourself that you’re capable and that every step forward is progress. A good mantra might be, “Every breath is a step closer to my goal!”
Conclusion:

Phil, the fact that you’ve already achieved a top 7% finish is something to be proud of. Just remember, every champion was once a contender that refused to give up! 💪 So keep pushing those limits and improving those weak spots. As you dive into training, keep a sense of humor—after all, they say fitness is like a relationship, it’s all about finding the right balance! 😂

Stay focused, train hard, and remember: “The only bad workout is the one that didn’t happen.” You’ve got this, Rox-Coach believes in you! 💥

Similar Athletes
Clements Chris 2024 Anaheim 01:23:10
Somers Guy 2024 Amsterdam 01:24:07
Arslan Volkan 2023 Amsterdam 01:24:08
Ellis Kristian 2022 Birmingham 01:23:46
Omahoney Callum 2024 Dublin 01:23:23
Sullivan Jay 2024 Washington - North American Championships 01:23:32
Branco Marques Pires Mauricio 2023 Amsterdam 01:23:54
Singleton Paul 2024 Malaga 01:23:58
Theisen Marco 2022 Essen 01:23:14
Trew Karl 2024 Glasgow 01:23:47

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