Cowie Iain Hyrox Result

Dive into this athlete’s performance at 2023 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 377 similar athletes.

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Performance Highlights

GBR Flag Cowie Iain Man Men 40-44 #122039 01:02:42 🥉 in AG | Top 0.8% 19th | Top 1.0%
+00:50
32:50
Run Total
+00:06
04:06
Avg. Lap
-00:20
03:16
Best Lap
-01:05
25:24
Workout Total
-00:08
03:10
Avg. Workout
+00:20
04:33
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.

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The chart has 1 Y axis displaying values. Data ranges from 1 to 13.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 Y axis displaying values. Data ranges from 196 to 265.
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Based on 377 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 Y axis displaying values. Data ranges from 83 to 256.
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Based on 377 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
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The chart has 1 Y axis displaying values. Data ranges from -33 to 35.
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Based on 377 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3762 to 4424.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 871.
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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 his 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 02:15. Check the detail of the improvement plan below.

00:48 Potential Improvement 35.6% Focus During Training

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Percentile Rank Chart
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The chart has 1 Y axis displaying values. Data ranges from 1 to 2783.
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 00:48 (From 32:50 to 32:02) 35.6%
Sled Pull 00:43 (From 03:46 to 03:03) 31.9%
Sled Push 00:24 (From 02:06 to 01:42) 17.8%
BBJ 00:15 (From 03:10 to 02:55) 11.1%
Rowing 00:05 (From 04:16 to 04:11) 3.7%
Ski Erg 00:00 (From 03:53 to 03:53) 0.0%
Farmers Carry 00:00 (From 01:23 to 01:23) 0.0%
Sandbag Lunges 00:00 (From 03:06 to 03:06) 0.0%
Wall Balls 00:00 (From 03:44 to 03:44) 0.0%

Splits Time

Cowie Iain Perfect Race
Splits Total Average Total
Running 1 03:16 00:00 03:40 -00:24 00:00 +00:00
Ski Erg 03:53 03:16 04:02 -00:09 03:40 -00:24
Running 2 04:04 07:09 03:48 +00:16 07:42 -00:33
Sled Push 02:06 11:13 02:14 -00:08 11:30 -00:17
Running 3 04:13 13:19 04:01 +00:12 13:44 -00:25
Sled Pull 03:46 17:32 03:26 +00:20 17:45 -00:13
Running 4 04:10 21:18 04:01 +00:09 21:11 +00:07
Burpees Broad Jump 03:10 25:28 03:16 -00:06 25:12 +00:16
Running 5 04:21 28:38 04:06 +00:15 28:28 +00:10
Rowing 04:16 32:59 04:16 +00:00 32:34 +00:25
Running 6 04:12 37:15 04:02 +00:10 36:50 +00:25
Farmers Carry 01:23 41:27 01:36 -00:13 40:52 +00:35
Running 7 04:12 42:50 04:03 +00:09 42:28 +00:22
Sandbag Lunges 03:06 47:02 03:24 -00:18 46:31 +00:31
Running 8 04:25 50:08 04:19 +00:06 49:55 +00:13
Wall Balls 03:44 54:33 04:15 -00:31 54:14 +00:19
Roxzone 04:33 01:02:42 04:13 +00:20 01:02:42
Based on 377 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Iain Cowie had an impressive performance in the 2023 London Hyrox race, finishing with an overall rank of 19 out of 2806 athletes, placing him in the top 0% of all participants. In his age group (40-44), he achieved a rank of 3 out of 545 athletes, also in the top 0%. His overall time was 01:02:42, showcasing his exceptional fitness and determination.

However, there are certain areas where Iain can improve to further enhance his performance. Let's analyze his splits and identify the segments that require improvement.

Segments to Improve


1. Running 2:
Iain's time of 00:04:04 in this segment was 00:18 slower than the average. To improve his performance in running, he should focus on increasing his running endurance and speed. Incorporating interval training, such as tempo runs and fartlek workouts, will help him build stamina and improve his pacing. Additionally, including hill sprints and track workouts will enhance his speed and running form.

2. Burpees Broad Jump:
Iain completed this segment in 00:03:10, which was 00:12 slower than the average. To improve his performance in this exercise, he should work on his explosive power and agility. Incorporating plyometric exercises, such as box jumps and squat jumps, will help him develop the necessary strength and power for efficient burpee broad jumps. Additionally, practicing proper form and technique, focusing on a smooth and efficient movement pattern, will contribute to faster times.

3. Running 3:
Iain's time of 00:04:13 in this segment was 00:11 slower than the average. To enhance his running performance, he should focus on maintaining a consistent pace and avoiding early fatigue. Incorporating long-distance runs at a steady pace will help him build endurance and improve his ability to sustain effort over longer distances. Additionally, incorporating strength training exercises specific to running, such as lunges and single-leg squats, will improve his running form and efficiency.

4. Running 6:
Iain completed this segment in 00:04:12, which was 00:11 slower than the average. Similar to the previous running segments, he should focus on improving his endurance and maintaining a steady pace. Incorporating interval training, such as tempo runs and hill repeats, will help him increase his running speed and endurance. Additionally, incorporating core and hip strengthening exercises, such as planks and glute bridges, will improve his running form and stability.

Strategies


To improve overall performance in future races, Iain should consider the following strategies:

1. Pacing:
It is important for Iain to maintain a steady and consistent pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow can result in lost time that is difficult to make up. Practicing pacing strategies during training runs and participating in races with similar distances will help him develop a better sense of his ideal race pace.

2. Transition Time:
Iain should focus on improving his transition time during the race. The roxzone time of 00:04:33 was 00:19 slower than the average, indicating that he may have taken more time to rest or transition between exercises. Improving overall fitness and incorporating specific transition drills during training sessions will help him reduce transition time and maintain momentum throughout the race.

3. Strength and Running Balance:
Based on Iain's total running time of 00:32:50, which was 01:02 slower than the average, it is evident that he could benefit from focusing on his running training. Incorporating more running-specific workouts, such as interval training and long-distance runs, will help improve his running speed and endurance. Additionally, maintaining strength training exercises targeted towards overall body strength will ensure a balanced approach to his fitness.

In conclusion, Iain Cowie displayed exceptional performance in the 2023 London Hyrox race. While he achieved impressive rankings and showcased great overall fitness, there are certain areas where he can improve. By focusing on the identified segments for improvement, implementing specific training strategies, and maintaining a balanced approach to his fitness, Iain can further enhance his performance in future races. With dedication and consistent training, he has the potential to reach even greater heights in the sport of fitness.

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 51.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 51.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Usher Devon 2024 Cape Town 01:03:07
Mason Jarrod 2024 Sydney 01:02:46
Van Osselaer Nicky 2024 Maastricht 01:03:01
Adriani Benjamin 2023 Stockholm 01:03:03
D'Hont Sander 2024 Amsterdam 01:03:06
Walker Ben 2023 Glasgow 01:02:47
Goetz Pascal 2023 Hong Kong 01:02:26
Ulajew Dimitri 2022 Essen 01:02:54
Mcknight Blair 2024 Copenhagen 01:02:48
Bates Curtis 2023 Glasgow 01:02:43
Other Results from this athlete
2023 London Cowie Iain 01:08:03
2023 World Championships Manchester Cowie Iain 01:11:25
2023 Glasgow Cowie Iain 01:06:06
2023 Birmingham Cowie Iain 01:09:23
2024 Manchester Cowie Iain 01:12:58
2024 Glasgow Cowie Iain 01:03:19
2024 Malaga Cowie Iain 01:04:50
2024 Birmingham Cowie Iain 01:05:17

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