Season 23/24 2023 Birmingham (1902) HYROX (1703) Men (1171) Byrne Rob

Byrne Rob 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 30-34 #112023 01:22:51 110th in AG | Top 49.1% 416th | Top 35.5%
-00:56
40:30
Run Total
-00:06
05:04
Avg. Lap
-00:57
03:29
Best Lap
+01:38
36:39
Workout Total
+00:12
04:34
Avg. Workout
-00:38
05:46
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 Byrne Rob'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 Byrne Rob'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 Byrne Rob'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 Byrne Rob'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 03:37. Check the detail of the improvement plan below.

02:06 Potential Improvement 58.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:06 07:51 to 05:45 58.1%
Sled Pull 00:43 05:09 to 04:26 19.8%
Sled Push 00:26 03:01 to 02:35 12.0%
Farmers Carry 00:08 02:06 to 01:58 3.7%
Rowing 00:07 04:47 to 04:40 3.2%
Burpees Broad Jump 00:04 04:47 to 04:43 1.8%
Ski Erg 00:02 04:21 to 04:19 0.9%
Run Total 00:01 40:30 to 40:29 0.5%
Sandbag Lunges 00:00 04:37 to 04:37 0.0%

Splits Time

Byrne Rob Perfect Race
Splits Total Average Total
Running 1 03:29 00:00 04:29 -01:00 00:00 +00:00
Ski Erg 04:21 03:29 04:24 -00:03 04:29 -01:00
Running 2 04:42 07:50 04:52 -00:10 08:53 -01:03
Sled Push 03:01 12:32 02:50 +00:11 13:45 -01:13
Running 3 05:09 15:33 05:15 -00:06 16:35 -01:02
Sled Pull 05:09 20:42 04:45 +00:24 21:50 -01:08
Running 4 05:11 25:51 05:13 -00:02 26:35 -00:44
Burpees Broad Jump 04:47 31:02 05:02 -00:15 31:48 -00:46
Running 5 05:21 35:49 05:23 -00:02 36:50 -01:01
Rowing 04:47 41:10 04:45 +00:02 42:13 -01:03
Running 6 05:15 45:57 05:15 +00:00 46:58 -01:01
Farmers Carry 02:06 51:12 02:07 -00:01 52:13 -01:01
Running 7 05:27 53:18 05:14 +00:13 54:20 -01:02
Sandbag Lunges 04:37 58:45 04:53 -00:16 59:34 -00:49
Running 8 06:00 01:03:22 05:45 +00:15 01:04:27 -01:05
Wall Balls 07:51 01:09:22 06:15 +01:36 01:10:12 -00:50
Roxzone 05:46 01:22:51 06:24 -00:38 01:22:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Rob Byrne performed well in the HYROX race, finishing in the top 24% overall and top 33% in his age group. His overall time of 01:22:51 was respectable, but there are areas where he can improve to enhance his performance.

Rob's total running time of 00:40:30 was 00:39 slower than the average for his finish time. This indicates that he could benefit from improving his overall fitness and his transition times between exercise zones. Additionally, his best running lap time of 00:03:29 was 00:51 faster than the average, suggesting that he has a strong running ability.

Segments to Improve


1. Wall Balls:
Rob's time of 00:07:51 for this segment was 01:36 slower than the average. To improve in this area, he should focus on improving his upper body strength and endurance. Incorporating exercises such as medicine ball throws, push presses, and wall sits can help increase his strength and power for wall balls. Additionally, practicing proper form and technique, including a consistent rhythm and full range of motion, will improve his efficiency during this exercise.

2. Run Total:
Rob's total running time was slower than average. To improve his running performance, he should focus on increasing his overall endurance and speed. Incorporating interval training, such as sprints and hill repeats, into his training routine can help improve his speed and stamina. Additionally, including strength training exercises that target the lower body, such as squats, lunges, and plyometric exercises, will help enhance his running performance.

3. Running 7:
Rob's time of 00:05:27 for this segment was 00:14 slower than the average. To improve in this area, he should focus on maintaining a consistent pace throughout the race and increasing his endurance. Incorporating longer distance runs into his training routine will help improve his endurance for this segment. Additionally, practicing proper running form and technique, such as maintaining an upright posture and using his arms efficiently, will improve his overall running efficiency.

Strategies


1. Pacing:
Rob should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can make it difficult to make up time. By pacing himself appropriately, he can optimize his performance and avoid burning out.

2. Transitions:
Rob should aim to minimize his transition times between exercise zones. This can be achieved through practicing quick and efficient transitions during his training sessions. By being organized and having a clear plan for each transition, he can save valuable time during the race.

3. Strategy for Wall Balls:
Since Wall Balls was one of the segments where Rob lost the most time, he should consider breaking up the sets into smaller, more manageable chunks. For example, instead of attempting to complete all the repetitions in one go, he can break it up into sets of 10 or 15 with short rest periods in between. This approach can help maintain a consistent pace and prevent muscle fatigue.

In conclusion, Rob Byrne performed well in the HYROX race, but there are areas where he can improve to enhance his performance. Specifically, he should focus on improving his upper body strength and endurance for Wall Balls, increasing his overall running endurance and speed, and maintaining a consistent pace throughout the race. By incorporating specific training strategies, exercises, and drills tailored to these areas, Rob can enhance his performance in future races.

Similar Athletes
Perez Francis 2023 Stuttgart 01:23:11
Kennedy Roan 2024 Dublin 01:22:46
Tomes Marty 2024 New York 01:22:49
Saric Ivan 2020 Karlsruhe 01:22:27
Gerstner Rene 2019 Oberhausen 01:23:09
Vaid Mayank 2023 Hong Kong 01:22:28
Stefanetti Daniel 2023 Melbourne 01:23:01
Usson Robin 2024 Frankfurt 01:23:08
Blundell Brett 2023 Melbourne 01:22:22
Long Cheyne 2024 Anaheim 01:22:33

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