Rainforth Kenneth Hyrox Result

Dive into this athlete’s performance at 2024 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 804 similar athletes.

Performance Highlights

GBR GBR Flag Men 30-34 #130059 01:49:47 515th in AG | Top 93.5% 2481st | Top 91.9%
-05:08
48:04
Run Total
-00:38
06:00
Avg. Lap
-00:02
05:23
Best Lap
+05:01
51:45
Workout Total
+00:38
06:28
Avg. Workout
+00:09
10:02
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 804 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 804 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Rainforth Kenneth'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 Rainforth Kenneth'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 804 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 Rainforth Kenneth'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 Rainforth Kenneth'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 05:28. Check the detail of the improvement plan below.

01:56 Potential Improvement 35.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:56 10:52 to 08:56 35.4%
Burpees Broad Jump 00:56 08:18 to 07:22 17.1%
Sandbag Lunges 00:42 07:29 to 06:47 12.8%
Sled Pull 00:32 07:00 to 06:28 9.8%
Sled Push 00:26 04:14 to 03:48 7.9%
Rowing 00:24 05:43 to 05:19 7.3%
Farmers Carry 00:20 03:07 to 02:47 6.1%
Ski Erg 00:12 05:02 to 04:50 3.7%
Run Total 00:00 48:04 to 48:04 0.0%

Splits Time

Rainforth Kenneth Perfect Race
Splits Total Average Total
Running 1 06:16 00:00 05:25 +00:51 00:00 +00:00
Ski Erg 05:02 06:16 04:47 +00:15 05:25 +00:51
Running 2 05:23 11:18 05:56 -00:33 10:12 +01:06
Sled Push 04:14 16:41 03:44 +00:30 16:08 +00:33
Running 3 05:36 20:55 06:37 -01:01 19:52 +01:03
Sled Pull 07:00 26:31 06:29 +00:31 26:29 +00:02
Running 4 05:46 33:31 06:37 -00:51 32:58 +00:33
Burpees Broad Jump 08:18 39:17 07:30 +00:48 39:35 -00:18
Running 5 06:04 47:35 06:57 -00:53 47:05 +00:30
Rowing 05:43 53:39 05:19 +00:24 54:02 -00:23
Running 6 06:01 59:22 06:42 -00:41 59:21 +00:01
Farmers Carry 03:07 01:05:23 02:46 +00:21 01:06:03 -00:40
Running 7 05:54 01:08:30 06:45 -00:51 01:08:49 -00:19
Sandbag Lunges 07:29 01:14:24 07:01 +00:28 01:15:34 -01:10
Running 8 07:07 01:21:53 08:11 -01:04 01:22:35 -00:42
Wall Balls 10:52 01:29:00 09:08 +01:44 01:30:46 -01:46
Roxzone 10:02 01:49:47 09:53 +00:09 01:49:47
Based on 804 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Kenneth! First off, congrats on finishing 2481 overall and ranking in the top 91% of nearly 2700 athletes! That's no small feat. With a total time of 01:49:47, you're definitely showing some solid endurance. Your total running time of 00:48:04 is actually impressive—5:15 faster than average! Clearly, you've got a runner's legs, but your pacing was a bit mixed up. You started off a bit slower in Running 1, which likely cost you some valuable seconds. But hey, who doesn't enjoy a little warm-up stroll before the real fun begins? 😄

Overall, you seem to have a hybrid profile—great at running but needing some TLC in the strength department. Your running laps were solid, but those strength segments are dragging you down. Let’s make those weights your friends, not foes!

Segments to Improve:

Here’s where you can really crank it up a notch:

  • Wall Balls (10:52): You’re lagging here by almost 1:46 compared to the average. Focus on explosive power and endurance. Try doing sets of 10-20 reps with a lighter ball to perfect your form, then slowly increase the weight.
  • Burpees Broad Jump (8:18): This segment could use some serious love. Work on your transitions. Practice your burpees in intervals—10 burpees followed by a broad jump for distance. Rest minimally between sets; this will build endurance and speed up your transitions.
  • Roxzone (10:02): It looks like you spent more time than needed in transition. Work on your overall fitness and agility drills. Consider sprinting between exercises to make your body move faster during those rest periods. Think of it as your "rest and run!"
  • Sled Pull (7:00): A 1:28 gap is a clear sign you need to strengthen your posterior chain. Try sled pulls with progressive weights. Start light and focus on form; as you get comfortable, increase the load. Also, incorporate some kettlebell swings for that explosive power!
  • Sandbag Lunges (7:29): Time to make those legs strong and stable. Incorporate weighted lunges into your routine. Start with bodyweight to perfect your form, then add weight. You can also add lateral lunges to engage your stabilizers.
  • Sled Push (4:14): A 30-second gap means you need to work on pushing power. Incorporate high-intensity interval training (HIIT) with sled pushes—short bursts with heavier weight to build strength and speed.
  • Farmers Carry (3:07): Get a grip! Practice carrying heavier weights over longer distances. Try to incorporate uneven loads to enhance grip strength and core stability.
  • Rowing (5:43): A quick 24-second improvement can be made here. Focus on your stroke efficiency and try interval rowing sessions. Aim for short bursts at high intensity followed by active recovery.
  • Ski Erg (5:02): You’re 15 seconds slower than average here. Work on your technique and form. Spend time on drills focusing on your pull and recovery phases to become more efficient.
Race Strategies:

During the race, consider these strategies:

  • Warm-Up Properly: Get your heart rate up before the start. A proper warm-up will get your muscles ready and decrease the risk of injury.
  • Start Steady: Don’t go all out in the first run; pacing is key. Build into your speed and reserve energy for the later segments.
  • Transition Efficiency: Use the Roxzone wisely. Practice quick transitions during training so you can get in and out of each exercise without wasting time.
  • Focus on Breathing: Especially during strength segments, maintain your breath. A steady breath can help you push through those tough moments.
  • Stay Positive: A positive mindset can help you push through fatigue. Remember why you love this sport, and let that fuel your performance!
Conclusion:

So, Kenneth, you’ve got the potential to crush your next Hyrox race! Remember, strength doesn’t come from what you can do; it comes from overcoming the things you once thought you couldn’t. "Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." Keep that energy up, work on those weaknesses, and before you know it, you’ll be smashing your goals! 💥💪

Now go out there and show that course who's boss! You’ve got this, and I’m here with you every step of the way. Let's turn those weaknesses into strengths! - The Rox-Coach

Similar Athletes
Mols Joey 2024 Rotterdam 01:50:05
Patel Mayur 2024 Birmingham 01:49:49
Kaste Matthias 2021 Hamburg 01:49:37
Tirnoveanu George 2024 Madrid 01:49:56
Wijaya Putra Ozora 2024 Melbourne 01:49:43
Alderton Spencer 2023 London 01:49:22
Gervin Mr 2023 Dublin 01:49:54
Rodenburg Wouter 2024 Amsterdam 01:49:36
Metekohy Esli 2023 Amsterdam 01:49:45
O'Brien Kevin 2024 Dublin 01:49:29

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