Irons Tate 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 876 similar athletes.

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Performance Highlights

GBR Flag Irons Tate Man Men 30-34 #123030 01:06:28 19th in AG | Top 4.8% 59th | Top 3.2%
-00:36
33:14
Run Total
-00:04
04:09
Avg. Lap
-00:40
03:04
Best Lap
+00:38
28:42
Workout Total
+00:05
03:35
Avg. Workout
+00:03
04:37
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 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 43.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 43.
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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 184 to 274.
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Based on 876 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 95 to 279.
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Based on 876 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
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -51 to 28.
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Based on 876 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 3970 to 4321.
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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 864.
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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 02:39. Check the detail of the improvement plan below.

00:50 Potential Improvement 31.4% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 8651.
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Sled Push 00:50 (From 02:44 to 01:54) 31.4%
Sandbag Lunges 00:41 (From 04:10 to 03:29) 25.8%
Sled Pull 00:17 (From 03:37 to 03:20) 10.7%
Wall Balls 00:17 (From 04:34 to 04:17) 10.7%
Rowing 00:16 (From 04:33 to 04:17) 10.1%
BBJ 00:15 (From 03:31 to 03:16) 9.4%
Farmers Carry 00:03 (From 01:35 to 01:32) 1.9%
Ski Erg 00:00 (From 03:58 to 03:58) 0.0%
Run Total 00:00 (From 33:14 to 33:14) 0.0%

Splits Time

Irons Tate Perfect Race
Splits Total Average Total
Running 1 03:04 00:00 03:46 -00:42 00:00 +00:00
Ski Erg 03:58 03:04 04:07 -00:09 03:46 -00:42
Running 2 04:05 07:02 04:01 +00:04 07:53 -00:51
Sled Push 02:44 11:07 02:20 +00:24 11:54 -00:47
Running 3 04:16 13:51 04:16 +00:00 14:14 -00:23
Sled Pull 03:37 18:07 03:39 -00:02 18:30 -00:23
Running 4 04:20 21:44 04:15 +00:05 22:09 -00:25
Burpees Broad Jump 03:31 26:04 03:35 -00:04 26:24 -00:20
Running 5 04:27 29:35 04:22 +00:05 29:59 -00:24
Rowing 04:33 34:02 04:21 +00:12 34:21 -00:19
Running 6 04:10 38:35 04:18 -00:08 38:42 -00:07
Farmers Carry 01:35 42:45 01:41 -00:06 43:00 -00:15
Running 7 04:23 44:20 04:18 +00:05 44:41 -00:21
Sandbag Lunges 04:10 48:43 03:42 +00:28 48:59 -00:16
Running 8 04:32 52:53 04:34 -00:02 52:41 +00:12
Wall Balls 04:34 57:25 04:39 -00:05 57:15 +00:10
Roxzone 04:37 01:06:28 04:34 +00:03 01:06:28
Based on 876 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tate Irons performed exceptionally well in the 2023 London Hyrox race, finishing with an overall rank of 59, placing him in the top 2% of 2806 athletes. In his Age Group 30-34 category, he ranked 19, which is in the top 3% of 580 athletes. His overall time was 01:06:28, with a total running time of 00:33:14, just 2 seconds slower than the average. Tate's best running lap was an impressive 00:03:04.

Tate's performance indicates that he has a balanced profile, with strengths in both running and strength-based exercises. His time in the running segments was generally faster than average, particularly in Running 1 and Running 6, where he outperformed the average time by 36 seconds and 7 seconds, respectively. This suggests that Tate has a strong running ability and should continue to focus on maintaining and improving his running performance.

Segments to Improve


1. Sandbag Lunges:
Tate lost the most time in this segment, being 27 seconds slower than the average. To improve his performance in sandbag lunges, Tate should focus on strengthening his lower body, particularly his quadriceps, glutes, and hamstrings. Exercises such as squats, lunges, and step-ups can help improve his leg strength and stability. Additionally, practicing sandbag lunges with proper form and technique, focusing on maintaining an upright posture and engaging the core muscles, can also lead to improved performance in this segment.

2. Rowing:
Tate was 17 seconds slower than the average in the rowing segment. To enhance his rowing performance, Tate should focus on improving his cardiovascular endurance and upper body strength. Incorporating rowing intervals into his training routine can help him build endurance and improve his rowing technique. Additionally, exercises such as bent-over rows, pull-ups, and seated rows can help strengthen the muscles involved in rowing.

3. Burpees Broad Jump:
Tate was 15 seconds slower than the average in this segment. To improve his performance in burpees broad jump, Tate should work on increasing his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and lateral jumps can help improve his power output and agility. Additionally, practicing burpees with proper form and focusing on efficiency can lead to improved performance in this segment.

4. Roxzone:
Tate spent 14 seconds more than the average in the roxzone, indicating that he may have taken longer rest periods or transitions between exercises. To improve his performance in the roxzone, Tate should focus on improving his overall fitness and reducing transition times. Incorporating interval training and circuit workouts into his training routine can help improve his cardiovascular endurance and overall fitness. Additionally, practicing quick and efficient transitions between exercises during training can help reduce time spent in the roxzone during the race.

Strategies


- Pacing: Tate should continue to maintain a balanced and consistent pace throughout the race. While he performed well in the running segments, it is important for him to not push too hard and risk burnout. Finding a steady pace that allows him to maintain his energy levels throughout the race will be key to achieving optimal performance.
- Transition Efficiency: Tate should focus on minimizing transition times between exercises. Practicing quick and efficient transitions during training can help him save valuable time during the race and potentially improve his overall performance.
- Mental Preparation: Developing mental resilience and maintaining a positive mindset during the race is crucial. Tate should implement mental strategies such as visualization and positive self-talk to stay focused and motivated throughout the race.

In conclusion, Tate Irons had an impressive performance in the 2023 London Hyrox race. While he demonstrated strengths in both running and strength-based exercises, there are areas for improvement, particularly in sandbag lunges, rowing, burpees broad jump, and the roxzone. By implementing specific training strategies and techniques, such as strengthening exercises, form corrections, and focusing on overall fitness and transition efficiency, Tate can enhance his performance in these areas and further improve his overall race performance.

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 4 to 92.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 48.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Tüngler Manuel 2024 Frankfurt 01:06:33
Bentler Robinson 2024 Hamburg 01:06:10
Maire Robert 2023 Wien 01:06:16
Fountain Carl 2024 Glasgow 01:06:43
Stephenson Connor 2024 Birmingham 01:06:23
Hambrecht Jeff 2023 Dallas 01:06:52
Cammin HenrikAlexander 2024 Hamburg 01:05:59
Van Den Ende Lars 2024 Köln 01:06:39
Bierzanowski Radosław 2024 Poznan 01:06:17
Powell Steve 2024 Glasgow 01:06:29
Other Results from this athlete
2023 London Irons Tate 01:09:38
2023 Malaga Irons Tate 01:10:13
2023 Dublin Irons Tate 01:10:00
2024 London Irons Tate 01:11:31
2024 Milan Irons Tate 01:14:17
2024 Manchester Woods Robert, Irons Tate 01:02:06

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