Season 23/24 2023 London (3243) HYROX (2806) Men (1846) Cox Dave

Cox Dave Hyrox Result

Dive into this athlete’s performance at 2023 London 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 60-64 #142004 01:19:01 🥇 in AG | Top 5.6% 550th | Top 29.8%
+00:09
39:56
Run Total
+00:02
05:00
Avg. Lap
-00:22
03:58
Best Lap
+01:08
34:23
Workout Total
+00:08
04:17
Avg. Workout
-01:13
04:47
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 Dave'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 Dave'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 Dave'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 Dave'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 05:13. Check the detail of the improvement plan below.

01:25 Potential Improvement 27.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:25 39:56 to 38:31 27.2%
Sled Pull 01:20 05:26 to 04:06 25.6%
Ski Erg 00:48 05:02 to 04:14 15.3%
Sandbag Lunges 00:30 04:46 to 04:16 9.6%
Sled Push 00:23 02:46 to 02:23 7.3%
Rowing 00:22 04:55 to 04:33 7.0%
Wall Balls 00:20 05:37 to 05:17 6.4%
Farmers Carry 00:05 01:55 to 01:50 1.6%
Burpees Broad Jump 00:00 03:56 to 03:56 0.0%

Splits Time

Cox Dave Perfect Race
Splits Total Average Total
Running 1 03:58 00:00 04:19 -00:21 00:00 +00:00
Ski Erg 05:02 03:58 04:20 +00:42 04:19 -00:21
Running 2 04:52 09:00 04:39 +00:13 08:39 +00:21
Sled Push 02:46 13:52 02:41 +00:05 13:18 +00:34
Running 3 05:10 16:38 05:02 +00:08 15:59 +00:39
Sled Pull 05:26 21:48 04:27 +00:59 21:01 +00:47
Running 4 05:17 27:14 05:01 +00:16 25:28 +01:46
Burpees Broad Jump 03:56 32:31 04:43 -00:47 30:29 +02:02
Running 5 05:08 36:27 05:10 -00:02 35:12 +01:15
Rowing 04:55 41:35 04:40 +00:15 40:22 +01:13
Running 6 04:50 46:30 05:03 -00:13 45:02 +01:28
Farmers Carry 01:55 51:20 02:01 -00:06 50:05 +01:15
Running 7 05:02 53:15 05:02 +00:00 52:06 +01:09
Sandbag Lunges 04:46 58:17 04:36 +00:10 57:08 +01:09
Running 8 05:43 01:03:03 05:30 +00:13 01:01:44 +01:19
Wall Balls 05:37 01:08:46 05:47 -00:10 01:07:14 +01:32
Roxzone 04:47 01:19:01 06:00 -01:13 01:19:01
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dave Cox performed well in the 2023 London Hyrox race, finishing with an overall rank of 550 out of 2806 athletes, which places him in the top 19% of all participants. In his age group (60-64), he achieved an impressive rank of 1, placing him in the top 3% of 27 athletes. His overall time was 01:19:01, and his total running time was 00:39:56, which was 01:24 slower than the average.

Dave's best running lap was recorded at 00:03:58, indicating a strong running ability. However, there are areas for improvement to enhance his overall performance.

Segments to Improve


1. Ski Erg:
Dave's time of 00:05:02 on the Ski Erg was 00:46 slower than the average. To improve in this segment, he should focus on developing his upper body strength and endurance. Incorporating exercises such as rowing, push-ups, and shoulder presses can help strengthen the muscles used during the Ski Erg. Additionally, practicing proper technique and pacing during the Ski Erg can lead to improved performance.

2. Sled Pull:
Dave's time of 00:05:26 on the Sled Pull was 00:40 slower than the average. To improve in this segment, he should work on building lower body strength and power. Exercises such as squats, deadlifts, and lunges can help strengthen the muscles used during the Sled Pull. Additionally, practicing efficient pulling technique and focusing on maintaining a steady pace can lead to better results.

3. Rowing:
Dave's time of 00:04:55 on the Rowing machine was 00:20 slower than the average. To improve in this segment, he should focus on developing cardiovascular endurance and efficient rowing technique. Incorporating interval training and longer rowing sessions into his training routine can help improve his overall rowing performance. Additionally, practicing proper form and using the legs and core effectively during the rowing stroke can lead to faster times.

4. Running 2 and Running 4:
Dave's times of 00:04:52 and 00:05:17 on Running 2 and Running 4, respectively, were both slightly slower than the average. To improve in these segments, he should work on his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running performance. Additionally, focusing on proper running form and pacing during these segments can lead to faster times.

5. Sandbag Lunges:
Dave's time of 00:04:46 on the Sandbag Lunges was 00:11 slower than the average. To improve in this segment, he should focus on developing lower body strength and stability. Incorporating exercises such as lunges, squats, and step-ups with a sandbag can help strengthen the muscles used during the Sandbag Lunges. Additionally, practicing proper form and maintaining a steady pace can lead to improved performance.

Strategies


- Pacing: Dave should focus on maintaining a steady pace throughout the race to conserve energy and avoid burning out too early. It is important to find a balance between pushing hard and pacing oneself to ensure optimal performance throughout the entire race.

- Transitions: Dave should work on improving his transition time in the Roxzone. By practicing efficient and quick transitions between exercises, he can save valuable time and maintain momentum during the race. Incorporating specific drills and exercises that simulate race transitions can help improve his overall transition speed.

- Strength Training: Dave should prioritize strength training to improve his performance in segments that require upper and lower body strength, such as Ski Erg, Sled Pull, and Sandbag Lunges. Incorporating exercises that target the specific muscle groups used during these segments, as mentioned earlier, can help enhance his overall strength and performance.

- Running Training: Based on Dave's overall running time and best running lap, it appears that he has a solid running profile. However, to further improve his running performance, he should focus on developing both endurance and speed by incorporating interval training, tempo runs, and hill sprints into his training routine.

Overall, by implementing these strategies and focusing on targeted training in the identified areas of improvement, Dave Cox can enhance his performance in future Hyrox races.

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
Hammond Sean 2022 Basel 01:19:21
Koks Jeroen 2024 Rotterdam 01:19:07
Losch Michael 2024 Hamburg 01:18:45
Pérez Rives Antonio 2023 Valencia 01:19:21
Brown Stuart 2024 Katowice 01:18:40
Puttlitz Francesco 2022 Hamburg 01:19:23
Sargent Adam 2023 Stockholm 01:19:29
Demirdji David 2024 Paris 01:19:30
Wilson Aaron 2024 Melbourne 01:18:57
Parras Brandin 2024 Dallas 01:18:50

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 World Championships Nice 01:22:13
2024 Katowice 01:22:00

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