Cox Adam Hyrox Result

Dive into this athlete’s performance at 2023 Dublin 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

GBR GBR Flag Men 35-39 #115014 01:34:05 108th in AG | Top 56.8% 414th | Top 53.5%
+04:18
50:46
Run Total
+00:33
06:21
Avg. Lap
-01:13
03:40
Best Lap
-02:54
36:55
Workout Total
-00:22
04:36
Avg. Workout
-01:23
06:29
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 Cox Adam'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 Cox Adam'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 Cox Adam'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 Cox Adam'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 06:59. Check the detail of the improvement plan below.

05:31 Potential Improvement 79.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:31 50:46 to 45:15 79.0%
Burpees Broad Jump 00:50 06:41 to 05:51 11.9%
Wall Balls 00:30 07:32 to 07:02 7.2%
Farmers Carry 00:08 02:26 to 02:18 1.9%
Ski Erg 00:00 03:54 to 03:54 0.0%
Sled Push 00:00 02:45 to 02:45 0.0%
Sled Pull 00:00 03:55 to 03:55 0.0%
Rowing 00:00 04:15 to 04:15 0.0%
Sandbag Lunges 00:00 05:27 to 05:27 0.0%

Splits Time

Cox Adam Perfect Race
Splits Total Average Total
Running 1 03:40 00:00 04:53 -01:13 00:00 +00:00
Ski Erg 03:54 03:40 04:33 -00:39 04:53 -01:13
Running 2 05:51 07:34 05:21 +00:30 09:26 -01:52
Sled Push 02:45 13:25 03:12 -00:27 14:47 -01:22
Running 3 06:27 16:10 05:51 +00:36 17:59 -01:49
Sled Pull 03:55 22:37 05:29 -01:34 23:50 -01:13
Running 4 06:27 26:32 05:51 +00:36 29:19 -02:47
Burpees Broad Jump 06:41 32:59 06:07 +00:34 35:10 -02:11
Running 5 06:46 39:40 06:03 +00:43 41:17 -01:37
Rowing 04:15 46:26 05:00 -00:45 47:20 -00:54
Running 6 06:55 50:41 05:53 +01:02 52:20 -01:39
Farmers Carry 02:26 57:36 02:23 +00:03 58:13 -00:37
Running 7 06:58 01:00:02 05:51 +01:07 01:00:36 -00:34
Sandbag Lunges 05:27 01:07:00 05:42 -00:15 01:06:27 +00:33
Running 8 07:45 01:12:27 06:41 +01:04 01:12:09 +00:18
Wall Balls 07:32 01:20:12 07:23 +00:09 01:18:50 +01:22
Roxzone 06:29 01:34:05 07:52 -01:23 01:34:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Adam Cox performed well in the HYROX race in Dublin, finishing in the top 36% of all athletes and top 41% in his age group. His overall time of 01:34:05 was respectable, but there are areas where he can make improvements to enhance his performance.

Adam's total running time of 00:50:46 was 06:04 slower than average. This indicates that he may need to focus more on improving his overall fitness and transition time. His best running lap of 00:03:40 was 01:04 faster than average, suggesting that he has the potential to excel in running.

Segments to Improve


Based on the splits analysis, the segments where Adam lost the most time were: Run Total, Running 7, Running 6, Running 8, Burpees Broad Jump, Running 5, Running 4, Running 2, and Running 3. To improve these segments, Adam should focus on specific training strategies and techniques.

1. Run Total:
Adam's overall running time was slower than average. To improve this segment, he should prioritize running training. Incorporate interval training, hill sprints, and tempo runs into his routine. This will help improve his speed and endurance.

2. Running 7, Running 6, Running 8:
These running segments were slower than average. Adam should focus on increasing his running speed and efficiency. Incorporate drills such as high knees, butt kicks, and lateral movements to improve running form and agility. Additionally, include strength training exercises like squats, lunges, and deadlifts to build leg strength and power.

3. Burpees Broad Jump:
Adam took 00:55 longer than average in this segment. To improve performance, he should practice explosive movements like box jumps and plyometric exercises. Additionally, work on core strength with exercises like planks and Russian twists to improve stability during the broad jumps.

Strategies


To improve overall race performance, Adam should consider the following strategies:

1. Pacing:
Pay attention to pacing during the race. It's important to find a balance between pushing hard and conserving energy. Avoid starting too fast and burning out early. Focus on maintaining a steady pace throughout the race.

2. Transitions:
Work on improving transition time between exercise zones (roxzone). Practice quick and efficient transitions during training to minimize time spent in the roxzone.

3. Mental Preparation:
Develop mental strategies to stay focused and motivated during the race. This can include visualization techniques, positive self-talk, and setting specific goals for each segment.

4. Nutrition and Hydration:
Ensure proper nutrition and hydration before, during, and after the race. Fueling the body with the right nutrients and staying hydrated will help optimize performance and recovery.

In conclusion, Adam Cox showed potential in the HYROX race in Dublin. By focusing on improving his overall fitness, running speed, and efficiency, he can enhance his performance in future races. Incorporating specific training strategies and techniques, along with implementing race strategies, will help him reach his full potential as a fitness athlete.

Similar Athletes
Juli Rainer 2024 Frankfurt 01:34:04
Chee Don 2024 Singapore 01:34:11
De Cataldo Matthew 2024 Stockholm 01:34:16
Vlaanderen Thijs 2024 Rotterdam 01:34:35
Goolnik James 2024 London 01:34:27
Reyneke Jan 2024 Cape Town 01:34:27
Benson Edward 2024 Madrid 01:33:39
Forschner Moritz 2024 Stuttgart 01:34:12
Shehu Elvis 2024 Stockholm 01:34:14
Lucinski Michal 2024 Gdansk 01:34:05

Measure Your Performance Against Top Athletes

Other Results from this athlete
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