Season 22/23 2023 Köln (785) HYROX (631) Men (446) Ross Tim

Ross Tim Hyrox Result

Dive into this athlete’s performance at 2023 Köln 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

GER GER Flag Men 30-34 #133020 01:28:14 69th in AG | Top 62.2% 240th | Top 53.8%
+04:09
48:01
Run Total
+00:32
06:00
Avg. Lap
-00:48
03:51
Best Lap
-03:39
33:39
Workout Total
-00:27
04:12
Avg. Workout
-00:26
06:39
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 Ross Tim'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 Ross Tim'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 Ross Tim'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 Ross Tim'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 05:26. Check the detail of the improvement plan below.

05:10 Potential Improvement 95.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:10 48:01 to 42:51 95.1%
Burpees Broad Jump 00:07 05:24 to 05:17 2.1%
Sled Push 00:05 02:55 to 02:50 1.5%
Farmers Carry 00:02 02:09 to 02:07 0.6%
Sandbag Lunges 00:02 05:05 to 05:03 0.6%
Ski Erg 00:00 04:01 to 04:01 0.0%
Sled Pull 00:00 03:35 to 03:35 0.0%
Rowing 00:00 04:08 to 04:08 0.0%
Wall Balls 00:00 06:22 to 06:22 0.0%

Splits Time

Ross Tim Perfect Race
Splits Total Average Total
Running 1 03:51 00:00 04:41 -00:50 00:00 +00:00
Ski Erg 04:01 03:51 04:29 -00:28 04:41 -00:50
Running 2 05:51 07:52 05:05 +00:46 09:10 -01:18
Sled Push 02:55 13:43 02:59 -00:04 14:15 -00:32
Running 3 06:14 16:38 05:33 +00:41 17:14 -00:36
Sled Pull 03:35 22:52 05:05 -01:30 22:47 +00:05
Running 4 06:19 26:27 05:32 +00:47 27:52 -01:25
Burpees Broad Jump 05:24 32:46 05:34 -00:10 33:24 -00:38
Running 5 06:39 38:10 05:42 +00:57 38:58 -00:48
Rowing 04:08 44:49 04:52 -00:44 44:40 +00:09
Running 6 06:40 48:57 05:34 +01:06 49:32 -00:35
Farmers Carry 02:09 55:37 02:14 -00:05 55:06 +00:31
Running 7 06:51 57:46 05:32 +01:19 57:20 +00:26
Sandbag Lunges 05:05 01:04:37 05:19 -00:14 01:02:52 +01:45
Running 8 05:40 01:09:42 06:12 -00:32 01:08:11 +01:31
Wall Balls 06:22 01:15:22 06:46 -00:24 01:14:23 +00:59
Roxzone 06:39 01:28:14 07:05 -00:26 01:28:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tim Ross performed well in the Hyrox race, finishing with an overall time of 01:28:14. He achieved an overall rank of 240, placing him in the top 38% of 631 athletes. In his age group (30-34), he ranked 69th out of 158 athletes, placing him in the top 43%.

In terms of his splits analysis, Tim showed strengths in the Ski Erg, Sled Push, Sled Pull, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls segments, consistently performing faster than the average time. These segments indicate his proficiency in strength-based exercises.

However, Tim struggled in the running segments, with slower times compared to the average. His total running time of 00:48:01 was 05:53 slower than average. This suggests that he may need to focus on improving his running fitness and speed.

Segments to Improve


Based on the analysis, the following segments were identified as areas for improvement: Running 7, Running 6, Running 5, Running 2, Running 4, Running 3, and Burpees Broad Jump. These segments accounted for the most significant time lost during the race.

To improve these segments, Tim should focus on specific training strategies and techniques:

1. Running Technique:
Tim should work on improving his running form and efficiency to increase his speed. This can be achieved through drills such as interval training, hill sprints, and tempo runs. Incorporating plyometric exercises, such as bounding and skipping, can also help improve running performance.

2. Endurance Training:
To enhance his overall running fitness, Tim should incorporate longer distance runs into his training routine. This will help build his aerobic capacity and endurance. Additionally, interval training sessions, alternating between high-intensity sprints and recovery periods, can improve his speed and stamina.

3. Strength Training for Running:
To complement his running performance, Tim should focus on strength training exercises that target leg muscles, such as squats, lunges, and deadlifts. Building lower body strength will improve his running power and efficiency.

4. Transition Time Improvement:
To reduce the time spent in the Roxzone and improve overall race performance, Tim should work on improving his overall fitness level and transition time between exercises. Incorporating circuit training, where he performs a series of exercises with minimal rest in between, can improve his efficiency in transitioning between different exercises.

Strategies


During the race, Tim can implement the following strategies for better performance:

1. Pacing:
It is important for Tim to maintain a consistent and sustainable pace throughout the race. Starting too fast or pushing too hard in the initial stages can lead to fatigue and slower times in subsequent segments. He should aim to maintain a steady pace and save energy for the later stages of the race.

2. Strategic Rests:
While it is crucial to minimize rest time in the Roxzone, Tim should strategically plan short rests during exercises that allow it. This will help him recover and maintain a higher intensity throughout the race.

3. Mental Preparation:
Tim should focus on mental preparation and maintaining a positive mindset during the race. This can be achieved through visualization techniques, positive self-talk, and setting small achievable goals throughout the race.

By implementing these strategies and incorporating the suggested training techniques and exercises, Tim can enhance his performance in the Hyrox race and improve his overall running fitness and speed.

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
Prehn Christian 2024 Köln 01:28:42
Naden Charlie 2024 Gdansk 01:27:59
Johansson Christoffer 2023 Stockholm 01:28:18
Ingemann Morten 2024 Hamburg 01:27:45
Hug Julien 2024 Bordeaux 01:28:18
Wright Richard 2023 Los Angeles 01:28:09
De Celis Barroso Ángel 2023 Malaga 01:28:15
Daltry Samuel 2024 London 01:27:50
Foley Mike 2024 Dublin 01:28:41
Berlin David 2024 New York 01:28:37

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Berlin 01:25:58
2022 Hamburg 01:23:23
2023 Hamburg 01:36:43
2024 Köln 01:28:52
2024 Hamburg 01:32:37

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