Season 23/24 2023 Hong Kong (539) HYROX PRO (58) Men (41) Marks Carl

Marks Carl Hyrox Result

Dive into this athlete’s performance at 2023 Hong Kong 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 591 similar athletes.

Performance Highlights

RSA RSA Flag Men 30-34 #152003 01:19:41 5th in AG | Top 38.5% 13th | Top 31.7%
-01:35
36:49
Run Total
-00:12
04:36
Avg. Lap
-01:11
02:53
Best Lap
+00:23
36:07
Workout Total
+00:02
04:30
Avg. Workout
+01:16
06:49
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 Pro 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 591 athletes with similar finish time in Hyrox Pro 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 591 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Marks Carl'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 Marks Carl'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 591 athletes with similar finish time in Hyrox Pro 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 Marks Carl'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 Pro 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 Marks Carl'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 02:39. Check the detail of the improvement plan below.

01:31 Potential Improvement 57.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:31 04:48 to 03:17 57.2%
Burpees Broad Jump 00:35 04:30 to 03:55 22.0%
Farmers Carry 00:28 02:29 to 02:01 17.6%
Sled Pull 00:05 05:35 to 05:30 3.1%
Ski Erg 00:00 03:54 to 03:54 0.0%
Rowing 00:00 04:17 to 04:17 0.0%
Sandbag Lunges 00:00 04:33 to 04:33 0.0%
Wall Balls 00:00 06:01 to 06:01 0.0%
Run Total 00:00 36:49 to 36:49 0.0%

Splits Time

Marks Carl Perfect Race
Splits Total Average Total
Running 1 02:53 00:00 04:03 -01:10 00:00 +00:00
Ski Erg 03:54 02:53 04:09 -00:15 04:03 -01:10
Running 2 04:22 06:47 04:27 -00:05 08:12 -01:25
Sled Push 04:48 11:09 03:35 +01:13 12:39 -01:30
Running 3 05:12 15:57 04:52 +00:20 16:14 -00:17
Sled Pull 05:35 21:09 05:52 -00:17 21:06 +00:03
Running 4 04:53 26:44 04:52 +00:01 26:58 -00:14
Burpees Broad Jump 04:30 31:37 04:12 +00:18 31:50 -00:13
Running 5 04:43 36:07 04:57 -00:14 36:02 +00:05
Rowing 04:17 40:50 04:28 -00:11 40:59 -00:09
Running 6 04:55 45:07 04:53 +00:02 45:27 -00:20
Farmers Carry 02:29 50:02 02:09 +00:20 50:20 -00:18
Running 7 04:48 52:31 04:56 -00:08 52:29 +00:02
Sandbag Lunges 04:33 57:19 04:53 -00:20 57:25 -00:06
Running 8 05:07 01:01:52 05:24 -00:17 01:02:18 -00:26
Wall Balls 06:01 01:06:59 06:26 -00:25 01:07:42 -00:43
Roxzone 06:49 01:19:41 05:33 +01:16 01:19:41
Based on 591 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Carl Marks had a strong performance in the 2023 Hong Kong Hyrox race, finishing with an overall rank of 13 out of 58 athletes and ranking 5th in his age group (30-34). His overall time of 01:19:41 was impressive, especially considering he finished 23% higher than the average rank in his age group. His total running time of 00:36:49 was 01:43 faster than average, indicating that running is a strength for him. However, there are areas for improvement, particularly in the sled push, sled pull, farmers carry, and the roxzone.

Segments to Improve


1. Sled Push:
Carl's time of 00:04:48 was 01:47 slower than average. To improve in this segment, he should focus on building explosive strength and power in his lower body. Incorporating exercises like squats, deadlifts, lunges, and box jumps can help improve his pushing power. Additionally, practicing proper technique and finding the most efficient way to push the sled can save valuable time in the race.

2. Roxzone:
Carl's roxzone time of 00:06:49 was 00:47 slower than average. To improve in this segment, he should work on improving his overall fitness and reducing transition time between exercises. Incorporating high-intensity interval training (HIIT) sessions can improve his cardiovascular fitness and endurance, allowing him to recover faster between exercises. Additionally, practicing efficient transitions during training can help him save time during the race.

3. Sled Pull:
Carl's time of 00:05:35 was 00:46 slower than average. To improve in this segment, he should focus on improving his pulling strength and technique. Exercises like rows, pull-ups, and lat pulldowns can help strengthen his back muscles and improve his pulling power. Additionally, practicing proper technique and finding the most efficient way to pull the sled can save valuable time in the race.

4. Farmers Carry:
Carl's time of 00:02:29 was 00:25 slower than average. To improve in this segment, he should focus on improving his grip strength and overall endurance. Incorporating exercises like farmer's carries, dead hangs, and wrist curls can help strengthen his grip. Additionally, practicing carrying heavy objects for longer distances during training can improve his endurance in this segment.

Strategies


- Pacing: Carl's pacing throughout the race was consistent, with faster times in the running segments compared to the average. This indicates that he has a strong running profile and should continue to focus on improving his running speed and endurance. However, he should be cautious not to start too fast and burn out before the end of the race. Implementing a well-paced strategy and conserving energy for the later segments can help him maintain a strong performance throughout the race.

- Transitions: As mentioned earlier, Carl's roxzone time was slower than average. To improve his overall race performance, he should focus on reducing transition times between exercises. Practicing efficient movement patterns and transitions during training can help him save valuable time during the race. Additionally, mentally preparing for each transition and having a clear plan of action can help minimize downtime and improve overall race performance.

- Mental Preparation: Hyrox races can be physically and mentally demanding. Carl should focus on mental preparation techniques such as visualization, positive self-talk, and goal setting to stay focused and motivated throughout the race. Building mental resilience and having a positive mindset can greatly impact his overall performance.

In conclusion, Carl Marks had a strong performance in the 2023 Hong Kong Hyrox race, with a focus on running. To further improve his performance, he should concentrate on areas of weakness such as the sled push, sled pull, farmers carry, and the roxzone. By incorporating specific exercises, drills, and training routines tailored to enhance performance in these areas, along with implementing race strategies such as pacing, efficient transitions, and mental preparation, Carl can continue to excel in future races.

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 Pro Men
Similar Athletes
Stead Jake 2024 Melbourne 01:19:11
Vafeas Petro 2024 Melbourne 01:19:13
Galvao Steven 2024 New York 01:19:19
Merkt Raphael 2024 Köln 01:20:09
Mallinson Michael 2024 World Championships Nice 01:19:37
Musche Dennis 2023 Hannover 01:20:09
Ferguson Nick 2023 London 01:19:30
Reuther Zach 2022 Los Angeles 01:19:15
Wagner Jake 2024 Dallas 01:19:29
Trout Slater 2024 Anaheim 01:19:52

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hong Kong 01:12:47
2024 Hong Kong 01:07:56

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