Halley Ross Hyrox Result

Dive into this athlete’s performance at 2023 Birmingham 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 50-54 #100048 01:16:01 10th in AG | Top 11.1% 213th | Top 18.2%
+00:00
38:20
Run Total
+00:01
04:48
Avg. Lap
-00:28
03:42
Best Lap
+00:57
33:02
Workout Total
+00:07
04:07
Avg. Workout
-00:54
04:43
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 Halley Ross'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 Halley Ross'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 Halley Ross'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 Halley Ross'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 05:29. Check the detail of the improvement plan below.

01:33 Potential Improvement 28.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:33 38:20 to 36:47 28.3%
Sled Push 00:50 03:03 to 02:13 15.2%
Sled Pull 00:50 04:40 to 03:50 15.2%
Burpees Broad Jump 00:47 04:43 to 03:56 14.3%
Wall Balls 00:39 05:34 to 04:55 11.9%
Sandbag Lunges 00:25 04:24 to 03:59 7.6%
Ski Erg 00:13 04:22 to 04:09 4.0%
Rowing 00:12 04:39 to 04:27 3.6%
Farmers Carry 00:00 01:37 to 01:37 0.0%

Splits Time

Halley Ross Perfect Race
Splits Total Average Total
Running 1 03:42 00:00 04:14 -00:32 00:00 +00:00
Ski Erg 04:22 03:42 04:17 +00:05 04:14 -00:32
Running 2 04:44 08:04 04:31 +00:13 08:31 -00:27
Sled Push 03:03 12:48 02:36 +00:27 13:02 -00:14
Running 3 04:52 15:51 04:52 +00:00 15:38 +00:13
Sled Pull 04:40 20:43 04:18 +00:22 20:30 +00:13
Running 4 04:51 25:23 04:50 +00:01 24:48 +00:35
Burpees Broad Jump 04:43 30:14 04:27 +00:16 29:38 +00:36
Running 5 05:02 34:57 04:57 +00:05 34:05 +00:52
Rowing 04:39 39:59 04:35 +00:04 39:02 +00:57
Running 6 04:52 44:38 04:52 +00:00 43:37 +01:01
Farmers Carry 01:37 49:30 01:56 -00:19 48:29 +01:01
Running 7 04:59 51:07 04:50 +00:09 50:25 +00:42
Sandbag Lunges 04:24 56:06 04:25 -00:01 55:15 +00:51
Running 8 05:22 01:00:30 05:13 +00:09 59:40 +00:50
Wall Balls 05:34 01:05:52 05:31 +00:03 01:04:53 +00:59
Roxzone 04:43 01:16:01 05:37 -00:54 01:16:01
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ross Halley had a strong performance in the 2023 Birmingham HYROX race, finishing with an overall rank of 213 out of 1703 athletes, placing him in the top 12%. In his age group (50-54), he ranked 10th out of 126 athletes, putting him in the top 7%. These results demonstrate his athletic ability and dedication to training.

One area for improvement is his total running time, which was 00:38:20, 00:59 slower than the average. This suggests that Ross could benefit from focusing on improving his running endurance and speed. Additionally, his time on the Burpees Broad Jump segment was 00:33 slower than average, indicating a need for improvement in this specific exercise. Finally, his time on Running 2 was also slower than average by 00:15, suggesting that he could work on his pacing during this segment.

Segments to Improve


1. Total Running Time:
To improve overall running performance, Ross should focus on both endurance and speed training. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve his running speed. Long-distance runs at a steady pace will also help build endurance. Additionally, Ross should consider incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, to improve running efficiency and strength.

2. Burpees Broad Jump:
To improve his performance on this segment, Ross can focus on improving his burpee technique and explosiveness in the broad jump. Practicing burpees with proper form, including a full chest-to-ground motion and a powerful jump at the end, will help improve efficiency and speed. Incorporating plyometric exercises, such as box jumps and squat jumps, can also help improve explosive power for the broad jump.

3. Running 2:
To improve pacing during Running 2, Ross should focus on maintaining a consistent speed throughout the segment. He can practice interval training runs, where he alternates between faster and slower speeds, to improve his ability to maintain a steady pace. Additionally, focusing on proper breathing techniques and mental strategies, such as positive self-talk and visualization, can help improve focus and pacing during this segment.

Strategies


During the race, Ross can implement the following strategies for better performance:

1. Pace Management:
Ross should aim to maintain a steady pace throughout the race, avoiding starting too fast and burning out later. He can use his splits from previous races as a guide to set realistic pace goals for each segment.

2. Efficient Transitions:
Ross should aim to minimize the time spent in the roxzone by improving his overall fitness and transition time. Incorporating specific drills and exercises to improve transition speed, such as practicing quick equipment changes and focusing on smooth transitions between exercises, will help reduce time lost during these transitions.

3. Mental Focus:
Ross should develop mental strategies to stay focused and motivated throughout the race. This can include positive self-talk, visualization of success, and breaking the race into smaller, manageable segments.

By implementing these strategies and focusing on specific areas of improvement, Ross Halley can continue to excel in HYROX races and improve his overall 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.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Howard George 2023 London 01:15:32
Lukas Frank 2018 Leipzig 01:16:05
Costa Paulo 2024 Bilbao 01:15:50
Sullivan John 2024 Chicago Navy Pier 01:15:49
Buscher Caleb 2024 Dublin 01:15:36
Belotti Davide 2024 Turin 01:16:27
Kelly Stephen 2022 London 01:16:22
Byggnings Johan 2024 Malaga 01:16:08
Suret Jean 2022 Amsterdam 01:15:51
Latham Jack 2024 London 01:16:28

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Manchester 01:21:29
2023 World Championships Manchester 01:21:47

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