Rogers Konran Hyrox Result

Dive into this athlete’s performance at 2024 Madrid 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 #123005 01:35:19 136th in AG | Top 19.2% 546th | Top 76.7%
-07:55
38:55
Run Total
-00:59
04:52
Avg. Lap
-00:39
04:19
Best Lap
+07:45
48:10
Workout Total
+00:58
06:01
Avg. Workout
+00:13
08:19
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 Rogers Konran'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 Rogers Konran'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 Rogers Konran'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 Rogers Konran'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 08:54. Check the detail of the improvement plan below.

02:09 Potential Improvement 24.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:09 09:21 to 07:12 24.2%
Sled Pull 01:43 07:06 to 05:23 19.3%
Burpees Broad Jump 01:40 07:40 to 06:00 18.7%
Sandbag Lunges 01:10 06:48 to 05:38 13.1%
Sled Push 00:42 03:51 to 03:09 7.9%
Farmers Carry 00:42 03:02 to 02:20 7.9%
Ski Erg 00:26 05:01 to 04:35 4.9%
Rowing 00:22 05:21 to 04:59 4.1%
Run Total 00:00 38:55 to 38:55 0.0%

Splits Time

Rogers Konran Perfect Race
Splits Total Average Total
Running 1 05:20 00:00 04:58 +00:22 00:00 +00:00
Ski Erg 05:01 05:20 04:35 +00:26 04:58 +00:22
Running 2 04:19 10:21 05:24 -01:05 09:33 +00:48
Sled Push 03:51 14:40 03:12 +00:39 14:57 -00:17
Running 3 04:46 18:31 05:51 -01:05 18:09 +00:22
Sled Pull 07:06 23:17 05:33 +01:33 24:00 -00:43
Running 4 04:42 30:23 05:52 -01:10 29:33 +00:50
Burpees Broad Jump 07:40 35:05 06:15 +01:25 35:25 -00:20
Running 5 04:54 42:45 06:06 -01:12 41:40 +01:05
Rowing 05:21 47:39 05:02 +00:19 47:46 -00:07
Running 6 04:58 53:00 05:54 -00:56 52:48 +00:12
Farmers Carry 03:02 57:58 02:25 +00:37 58:42 -00:44
Running 7 04:56 01:01:00 05:53 -00:57 01:01:07 -00:07
Sandbag Lunges 06:48 01:05:56 05:51 +00:57 01:07:00 -01:04
Running 8 05:03 01:12:44 06:50 -01:47 01:12:51 -00:07
Wall Balls 09:21 01:17:47 07:32 +01:49 01:19:41 -01:54
Roxzone 08:19 01:35:19 08:06 +00:13 01:35:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Konran Rogers showcased a commendable performance in the 2024 Madrid HYROX race, finishing in the top 58% of all athletes and 55% within his age group. A standout feature of Rogers' performance is his total running time, which was 08:02 faster than average, indicating a strong runner profile. However, the splits reveal a mixed pacing strategy; he started slightly slower than average in Running 1 but significantly improved his pace in subsequent running segments. This suggests a potential for even greater performance with pacing adjustments and focused strength training, as his strength segments lagged behind his running prowess. The Roxzone time indicates room for improvement in overall fitness and transition efficiency.

Segments to Improve:

  • Wall Balls: With a performance 01:50 slower than average, focusing on lower body and core strength will be crucial. Incorporate exercises like air squats, goblet squats, and thrusters to build endurance and strength. Practice wall ball shots with varying weights to improve technique and efficiency.
  • Burpees Broad Jump: A segment 01:37 slower than average indicates a need for explosive power and stamina. Plyometric exercises such as box jumps, broad jumps, and burpee intervals can enhance explosiveness. Emphasize form correction in both the burpee and the jump to maximize efficiency.
  • Sled Pull: Being 01:33 slower than average suggests a requirement for stronger posterior chain muscles. Implement deadlifts, kettlebell swings, and sled drags into the training regimen to build strength in the hamstrings, glutes, and lower back.
  • Sandbag Lunges: Slower by 01:00 than average, this area can benefit from targeted leg and core strengthening. Lunges with varying weights, step-ups, and weighted carries will enhance stability and endurance in performing lunges over distance.
  • Roxzone: Improvement in transition times and overall fitness is needed, as indicated by being 00:17 slower than average. Focus on metabolic conditioning workouts and practice swift transitions between exercises to reduce downtime.

Race Strategies:

  • Pacing: Given Rogers' apparent strength in running, adopting a slightly more conservative pace in the initial running segment could preserve energy for strength-based obstacles. Utilizing a pacing strategy that allows for steady performance across all segments, rather than fluctuating between fast and slow, may improve overall time.
  • Strength Training Focus: Integrating more compound lifts and functional strength workouts into the training schedule will address weaknesses in strength segments. Tailor the training to mimic the demands of the race, focusing on endurance as well as power.
  • Transitions: Practice rapid transitions between running and strength exercises. Simulating race conditions by setting up mock exercise stations can help reduce Roxzone time and improve overall race fluidity.
  • Recovery and Nutrition: Implementing a focused recovery protocol, including mobility work and proper nutrition, will support increased training demands and aid in faster recovery between sessions.

By addressing these identified areas of improvement with targeted training and strategic race-day adjustments, Konran Rogers has the potential to significantly enhance his HYROX performance. Tailoring his preparation to balance his running prowess with improved strength and efficiency in transitions will be key to his success in future races.

Similar Athletes
Trono Simone 2023 Milan 01:35:23
Rouwenhorst Frank 2024 Amsterdam 01:34:49
Villani Antonio 2024 Turin 01:35:24
Adler Eli 2023 New York 01:35:44
Simpson Paul 2024 Manchester 01:34:58
Löveborg Peter 2024 Stockholm 01:34:49
Kelly John 2023 Glasgow 01:35:42
Bate Stefan 2022 Chicago 01:35:00
Hugeri Marco 2023 Wien 01:34:59
Lowe Tom 2024 Manchester 01:34:59

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