Dive into this athlete’s performance at 2023 Melbourne 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 399 similar athletes.
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.
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.
This section showcases the entire Rose Sean'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 Rose Sean's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Rose Sean'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.
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 Rose Sean'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 12:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 09:07 | 01:03:58 to 54:51 | 72.1% |
| Burpees Broad Jump | 01:49 | 09:55 to 08:06 | 14.4% |
| Sled Pull | 01:43 | 08:45 to 07:02 | 13.6% |
| Ski Erg | 00:00 | 04:33 to 04:33 | 0.0% |
| Sled Push | 00:00 | 03:22 to 03:22 | 0.0% |
| Rowing | 00:00 | 04:42 to 04:42 | 0.0% |
| Farmers Carry | 00:00 | 02:34 to 02:34 | 0.0% |
| Sandbag Lunges | 00:00 | 06:02 to 06:02 | 0.0% |
| Wall Balls | 00:00 | 06:39 to 06:39 | 0.0% |
| Rose Sean | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:23 | 00:00 | 05:33 +00:50 | 00:00 +00:00 |
| Ski Erg | 04:33 | 06:23 | 04:55 -00:22 | 05:33 +00:50 |
| Running 2 | 06:45 | 10:56 | 06:23 +00:22 | 10:28 +00:28 |
| Sled Push | 03:22 | 17:41 | 03:57 -00:35 | 16:51 +00:50 |
| Running 3 | 07:35 | 21:03 | 07:09 +00:26 | 20:48 +00:15 |
| Sled Pull | 08:45 | 28:38 | 06:58 +01:47 | 27:57 +00:41 |
| Running 4 | 07:37 | 37:23 | 07:08 +00:29 | 34:55 +02:28 |
| Burpees Broad Jump | 09:55 | 45:00 | 08:20 +01:35 | 42:03 +02:57 |
| Running 5 | 08:13 | 54:55 | 07:36 +00:37 | 50:23 +04:32 |
| Rowing | 04:42 | 01:03:08 | 05:32 -00:50 | 57:59 +05:09 |
| Running 6 | 07:49 | 01:07:50 | 07:17 +00:32 | 01:03:31 +04:19 |
| Farmers Carry | 02:34 | 01:15:39 | 02:58 -00:24 | 01:10:48 +04:51 |
| Running 7 | 07:51 | 01:18:13 | 07:15 +00:36 | 01:13:46 +04:27 |
| Sandbag Lunges | 06:02 | 01:26:04 | 07:57 -01:55 | 01:21:01 +05:03 |
| Running 8 | 11:50 | 01:32:06 | 09:20 +02:30 | 01:28:58 +03:08 |
| Wall Balls | 06:39 | 01:43:56 | 09:53 -03:14 | 01:38:18 +05:38 |
| Roxzone | 08:48 | 01:59:13 | 11:02 -02:14 | 01:59:13 |
Sean's total running time was 01:03:58, which was 08:26 slower than the average for his finish time. This indicates that he may need to focus on improving his running performance. His best running lap was 00:06:23, which was 01:03 slower than the average.
To improve his performance in these segments, Sean should focus on the following strategies and techniques:
1. Run Total: Sean should work on improving his overall fitness and transition time to reduce the time spent in the roxzone. This can be achieved through high-intensity interval training (HIIT) workouts, incorporating both running and strength exercises. He can also practice quick transitions between exercises to minimize time lost.
2. Running 8: Sean should focus on improving his endurance and speed during longer running segments. He can incorporate long-distance runs into his training routine to build stamina. Interval training, such as tempo runs and speed drills, will help improve his running speed.
3. Burpees Broad Jump: Sean should work on his explosive power and agility to improve his performance in this segment. Plyometric exercises, such as box jumps and squat jumps, can help increase his power output. He should also practice proper form and technique for burpees to optimize his efficiency.
4. Sled Pull: Sean should focus on developing his strength and technique for sled pulls. Strength training exercises, such as deadlifts and squats, will help improve his pulling power. He should also practice maintaining a strong and stable posture while pulling the sled.
5. Best Lap: Sean should aim to improve his overall running speed to reduce the time difference between his best lap and the average. Incorporating speed workouts, such as interval training and hill sprints, will help improve his running speed and efficiency.
6. Running 5, Running 7, Running 2, Running 6, Running 4, and Running 3: Sean should work on improving his pacing and endurance during these running segments. Long-distance runs, tempo runs, and fartlek training will help improve his endurance and pacing abilities.
Overall, Sean Rose has shown strong performance in the Hyrox race, with room for improvement in certain segments. By implementing specific training strategies and techniques, focusing on areas of weakness, and implementing effective race strategies, Sean can enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Edqvist Pontus | 2023 Stockholm | 01:59:32 | |
| De Vree Mattheus | 2024 Rotterdam | 01:59:26 | |
| Ali Kemol | 2021 New York | 01:59:03 | |
| Roper Nigel | 2024 Melbourne | 01:58:52 | |
| Wheatley Derek | 2023 Dublin | 01:58:59 | |
| Van Riemsdijk Julian | 2024 Amsterdam | 01:58:48 | |
| Lloyd Matthew | 2023 Dubai | 01:59:31 | |
| Saw Le Yong | 2024 Singapore | 01:59:25 | |
| Scaccuto Nicholas | 2024 Rimini | 01:59:39 | |
| Thorley Nicholas | 2024 Manchester | 01:58:52 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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
