Cook Ben Hyrox Result

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 798 similar athletes.

Performance Highlights

AUS AUS Flag Men 35-39 #121003 01:49:05 106th in AG | Top 92.2% 469th | Top 87.3%
-00:31
52:32
Run Total
-00:02
06:34
Avg. Lap
+00:09
05:32
Best Lap
-00:21
46:00
Workout Total
-00:02
05:45
Avg. Workout
+00:46
10:37
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.
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 798 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 798 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Cook Ben'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 Cook Ben'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 798 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 Cook Ben'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 Cook Ben'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 03:16. Check the detail of the improvement plan below.

01:21 Potential Improvement 41.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:21 52:32 to 51:11 41.3%
Farmers Carry 00:58 03:44 to 02:46 29.6%
Wall Balls 00:30 09:18 to 08:48 15.3%
Sled Pull 00:24 06:47 to 06:23 12.2%
Rowing 00:03 05:20 to 05:17 1.5%
Ski Erg 00:00 04:36 to 04:36 0.0%
Sled Push 00:00 03:34 to 03:34 0.0%
Burpees Broad Jump 00:00 06:17 to 06:17 0.0%
Sandbag Lunges 00:00 06:24 to 06:24 0.0%

Splits Time

Cook Ben Perfect Race
Splits Total Average Total
Running 1 05:32 00:00 05:20 +00:12 00:00 +00:00
Ski Erg 04:36 05:32 04:47 -00:11 05:20 +00:12
Running 2 05:54 10:08 05:59 -00:05 10:07 +00:01
Sled Push 03:34 16:02 03:43 -00:09 16:06 -00:04
Running 3 06:13 19:36 06:35 -00:22 19:49 -00:13
Sled Pull 06:47 25:49 06:30 +00:17 26:24 -00:35
Running 4 06:28 32:36 06:35 -00:07 32:54 -00:18
Burpees Broad Jump 06:17 39:04 07:27 -01:10 39:29 -00:25
Running 5 06:53 45:21 06:54 -00:01 46:56 -01:35
Rowing 05:20 52:14 05:19 +00:01 53:50 -01:36
Running 6 06:37 57:34 06:41 -00:04 59:09 -01:35
Farmers Carry 03:44 01:04:11 02:41 +01:03 01:05:50 -01:39
Running 7 06:53 01:07:55 06:42 +00:11 01:08:31 -00:36
Sandbag Lunges 06:24 01:14:48 06:57 -00:33 01:15:13 -00:25
Running 8 08:05 01:21:12 08:07 -00:02 01:22:10 -00:58
Wall Balls 09:18 01:29:17 08:57 +00:21 01:30:17 -01:00
Roxzone 10:37 01:49:05 09:51 +00:46 01:49:05
Based on 798 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ben Cook performed well in the Hyrox race, finishing in the top 61% of all athletes and the top 67% in his age group. His overall time of 01:49:05 was respectable, but there are areas where he can improve to further enhance his performance.

In terms of his profile, Ben's total running time was 00:52:32, which was 02:50 slower than the average. This indicates that he may need to focus more on his overall fitness and transition time. Additionally, his best running lap time of 00:05:32 suggests that he has good speed and potential as a runner.

Segments to Improve


1. Run Total:
Ben's running time during the race was slower than average, specifically in Running 1, Running 7, and his best lap. To improve in these segments, he should focus on increasing his overall running speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his speed and endurance. Additionally, practicing running on various terrains, such as hills or trails, can help him become more versatile and prepared for different race conditions.

2. Farmers Carry:
Ben's time in the Farmers Carry segment was 01:00 slower than average. To improve in this area, he should focus on improving his grip strength and overall upper body strength. Exercises such as farmer's walks, deadlifts, and pull-ups can help strengthen his grip and upper body muscles. Additionally, incorporating specific grip training exercises, such as using grip strengtheners or hanging from a bar for timed intervals, can further enhance his grip strength.

3. Roxzone:
Ben's time in the Roxzone was 00:58 slower than average. To improve in this segment, he should work on improving his overall fitness and transition time. Incorporating circuit training or functional fitness workouts that mimic the movements in the Hyrox race can help improve his overall fitness and efficiency during transitions. Additionally, practicing quick and efficient transitions during training sessions can help him minimize time spent in the Roxzone.

4. Wall Balls:
Ben's time in the Wall Balls segment was 00:27 slower than average. To improve in this area, he should focus on improving his lower body strength and endurance. Exercises such as squats, lunges, and wall sits can help strengthen his lower body muscles and improve his endurance for the Wall Balls segment. Additionally, practicing proper form and technique, such as maintaining a consistent rhythm and using the legs to generate power, can help improve his efficiency in this segment.

Strategies


- Pacing: It is important for Ben to find a balance between maintaining a steady pace and pushing himself to maximize his performance. Analyzing his splits, he should aim to start the race at a pace that he can sustain throughout, avoiding starting too fast and burning out later in the race. Consistency in his pace can help him maintain energy levels and perform at his best throughout the entire race.

- Transitions: Ben should focus on minimizing his transition time between segments. Practicing quick and efficient transitions during training sessions can help him save valuable time during the race. Additionally, organizing his equipment and mentally preparing for each transition can help him stay focused and minimize any potential delays.

- Strategic Rest: While it is important to push oneself during the race, Ben should also incorporate strategic rest periods to avoid burnout. Identifying segments where he can afford to slow down slightly and recover can help him maintain a more consistent overall performance. This can be particularly beneficial in segments where he has historically struggled or lost significant time.

Overall, Ben Cook has shown strong potential as a runner and has performed well in the Hyrox race. By focusing on specific areas of improvement, such as overall fitness, transition time, grip strength, and lower body strength, he can further enhance his performance and achieve even better results in future races.

Similar Athletes
Rijneveen Jeroen 2022 Amsterdam 01:49:00
Mcgregor Cameron 2024 Glasgow 01:49:13
Taylor Rupert 2024 Birmingham 01:49:35
Haynes Riley 2024 London 01:48:58
Balfour Brian 2024 Chicago Navy Pier 01:49:13
Recasas Raphael 2024 Singapore National Stadium 01:49:32
Goff Michael 2024 Perth 01:49:09
Sunner Satnam 2024 Birmingham 01:49:02
Chan Yun San 2024 Hong Kong 01:49:32
Fabry Hans 2019 Oberhausen 01:49:32

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