Cowling Glenn
Hyrox Result
Dive into this athlete’s performance at 2024 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
1000 similar athletes.
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 Cowling Glenn'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 Cowling Glenn'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 Cowling Glenn'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 Cowling Glenn'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
06:36.
Check the detail of the improvement plan below.
02:12
Potential Improvement
33.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
In the 2024 Melbourne Hyrox race, Glenn Cowling delivered an impressive performance, ranking within the top 21% overall and top 12% in his age group. His total running time was significantly faster than the average, indicating a strong running profile. The consistent improvement over the average in the initial running splits suggests that Glenn maintained a steady and effective pace without starting too fast. However, his performance in strength and multi-modal fitness exercises showed areas for improvement. This suggests a need to focus on enhancing his overall strength and efficiency in transitioning between exercises.
Segments to Improve
- Wall Balls: This segment was 1:41 slower than average. Focus on improving shoulder endurance and explosive strength. Recommended exercises include:
- Medicine Ball Thrusters: Perform 3 sets of 15 reps with a moderate weight to improve shoulder and leg endurance.
- Overhead Press: Incorporate 3 sets of 10 reps to build upper body strength.
- High-Intensity Interval Training (HIIT): Include exercises like burpees and squat jumps to simulate race conditions.
- Sandbag Lunges: 1:29 slower than average. Focus on leg strength and balance. Recommended exercises include:
- Weighted Lunges: Perform 3 sets of 12 reps per leg to build leg strength.
- Core Stability Drills: Planks and side planks to enhance balance and control.
- Plyometric Lunges: Improve explosiveness with 3 sets of 10 reps.
- Burpees Broad Jump: 1:09 slower than average. Improve explosive power and endurance. Recommended exercises include:
- Box Jumps: 3 sets of 10 reps to enhance explosive power.
- Burpee Variations: Include lateral burpees and burpee box jumps for variation.
- Interval Running: Short sprints to improve cardiovascular endurance.
- Sled Pull: 0:17 slower than average. Focus on upper body strength. Recommended exercises include:
- Pull-ups: 3 sets of 8 reps to build upper body pulling strength.
- Resistance Band Rows: Improve back strength with 3 sets of 12 reps.
- Deadlifts: Build overall strength with 3 sets of 5 reps.
- Farmers Carry: 0:17 slower than average. Improve grip strength and core stability. Recommended exercises include:
- Weighted Carries: Use kettlebells or dumbbells for 3 sets of 30-second carries.
- Core Drills: Russian twists and hanging leg raises.
- Grip Strength Exercises: Include wrist curls and grip trainers.
Race Strategies
- Transition Efficiency: Work on reducing time in the Roxzone. Practice quick transitions between exercises during training sessions to improve overall race time.
- Pacing Strategy: Maintain the strong running pace exhibited in the initial laps, but aim to conserve energy for strength-intensive segments. Consider integrating tempo runs and fartlek sessions to enhance endurance and recovery during compromised running scenarios.
- Strength-Endurance Balance: Incorporate hybrid workouts that combine running and strength exercises. This will improve adaptation to the alternating demands of the Hyrox race.
Ready to conquer your next race?
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