Manaois Ryan Christopher Hyrox Result

Dive into this athlete’s performance at 2023 Dallas 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

USA USA Flag Men 30-34 #100028 01:37:26 39th in AG | Top 69.6% 144th | Top 60.5%
+01:36
49:22
Run Total
+00:13
06:10
Avg. Lap
-00:26
04:35
Best Lap
-01:34
39:54
Workout Total
-00:12
04:59
Avg. Workout
-00:05
08:13
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 Manaois Ryan Christopher'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 Manaois Ryan Christopher'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 Manaois Ryan Christopher'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 Manaois Ryan Christopher'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 06:12. Check the detail of the improvement plan below.

02:37 Potential Improvement 42.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:37 49:22 to 46:45 42.2%
Sled Pull 01:44 07:17 to 05:33 28.0%
Sled Push 00:57 04:12 to 03:15 15.3%
Rowing 00:29 05:31 to 05:02 7.8%
Farmers Carry 00:16 02:41 to 02:25 4.3%
Ski Erg 00:09 04:46 to 04:37 2.4%
Burpees Broad Jump 00:00 04:31 to 04:31 0.0%
Sandbag Lunges 00:00 05:17 to 05:17 0.0%
Wall Balls 00:00 05:39 to 05:39 0.0%

Splits Time

Manaois Ryan Christopher Perfect Race
Splits Total Average Total
Running 1 04:35 00:00 05:01 -00:26 00:00 +00:00
Ski Erg 04:46 04:35 04:38 +00:08 05:01 -00:26
Running 2 05:26 09:21 05:27 -00:01 09:39 -00:18
Sled Push 04:12 14:47 03:18 +00:54 15:06 -00:19
Running 3 06:24 18:59 05:57 +00:27 18:24 +00:35
Sled Pull 07:17 25:23 05:41 +01:36 24:21 +01:02
Running 4 06:01 32:40 05:58 +00:03 30:02 +02:38
Burpees Broad Jump 04:31 38:41 06:27 -01:56 36:00 +02:41
Running 5 06:21 43:12 06:14 +00:07 42:27 +00:45
Rowing 05:31 49:33 05:05 +00:26 48:41 +00:52
Running 6 06:36 55:04 06:02 +00:34 53:46 +01:18
Farmers Carry 02:41 01:01:40 02:26 +00:15 59:48 +01:52
Running 7 06:31 01:04:21 06:02 +00:29 01:02:14 +02:07
Sandbag Lunges 05:17 01:10:52 06:01 -00:44 01:08:16 +02:36
Running 8 07:31 01:16:09 06:59 +00:32 01:14:17 +01:52
Wall Balls 05:39 01:23:40 07:52 -02:13 01:21:16 +02:24
Roxzone 08:13 01:37:26 08:18 -00:05 01:37:26
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ryan Christopher Manaois had a solid performance in the 2023 Dallas Hyrox race, finishing with an overall rank of 144 out of 373 athletes, placing him in the top 38% of all competitors. In his age group (30-34), he ranked 39th out of 86 athletes, placing him in the top 45%. His overall time was 01:37:26, with a total running time of 00:49:22, which was 03:28 slower than the average for his finish time.

Looking at the splits analysis, Ryan performed particularly well in the Running 1 segment, finishing 00:16 faster than the average. He also demonstrated strength and speed in the Burpees Broad Jump segment, finishing 01:35 faster than the average. However, he struggled in several segments, including the Sled Pull, Running 6, Running 7, Sled Push, Rowing, Running 3, Running 8, and Ski Erg, where he lost significant time compared to the average.

Segments to Improve


1. Sled Pull:
Ryan lost 01:12 compared to the average in this segment. To improve his performance, he should focus on building strength in his upper body, particularly his back and arms. Incorporating exercises such as bent-over rows, pull-ups, and deadlifts into his training routine will help improve his pulling power and speed.

2. Running 6 and Running 7:
Ryan lost 00:36 and 00:32, respectively, in these running segments. To enhance his running performance, he should incorporate interval training and speed work into his training regimen. This can include hill sprints, tempo runs, and fartlek training. By increasing his speed and endurance, Ryan will be able to maintain a faster pace in these running segments.

3. Sled Push:
Ryan lost 00:31 compared to the average in this segment. To improve his sled push performance, he should focus on building leg strength and explosive power. Exercises such as squats, lunges, and plyometric movements like box jumps will help him develop the necessary strength and power to push the sled more efficiently.

4. Rowing:
Ryan lost 00:31 in the rowing segment. To improve his rowing performance, he should focus on improving his rowing technique and building endurance. Incorporating rowing intervals and longer steady-state rowing sessions into his training routine will help him become more efficient and increase his rowing speed.

5. Running 3 and Running 8:
Ryan lost 00:24 and 00:22, respectively, in these running segments. To enhance his running performance, he should focus on improving his endurance and stamina. Long-distance runs, tempo runs, and hill repeats will help him build the necessary endurance to maintain a faster pace in these segments.

6. Ski Erg:
Ryan lost 00:12 compared to the average in this segment. To improve his Ski Erg performance, he should focus on building upper body and core strength. Exercises such as planks, Russian twists, and shoulder presses will help him develop the necessary strength and stability to perform better on the Ski Erg.

Strategies


To improve Ryan's race performance, it is important for him to focus on pacing himself properly throughout the race. It appears that he may have started too fast, as indicated by the overall slower total running time compared to the average. It is crucial for him to find a sustainable pace that allows him to maintain consistent performance throughout the entire race.

During the race, Ryan should also pay attention to his transition times in the roxzone. By improving his overall fitness and reducing transition times, he can gain an advantage over his competitors. Incorporating interval training and high-intensity workouts into his training routine will help him improve his overall fitness and speed up his transitions.

Additionally, Ryan should consider incorporating specific strength training exercises and drills into his training routine to address the areas where he lost the most time. By focusing on targeted exercises and form corrections, he can improve his performance in these specific segments and reduce the time lost.

Overall, Ryan has shown great potential in the Hyrox race, with strengths in running and certain strength-based segments. By implementing the suggested training strategies and techniques, he can further enhance his performance and continue to excel in future races.

Similar Athletes
Rauwerda Andries 2024 Amsterdam 01:37:12
Herrera Ryan 2024 Dallas 01:37:18
Yap Leonard 2023 Singapore 01:37:55
Grelon Cosmas 2024 Hong Kong 01:37:09
Reyes Adam 2022 Los Angeles 01:37:25
Corrigan Eoin 2024 Dublin 01:37:20
Ruijmgaart Max 2024 Rotterdam 01:37:34
Werner Peter 2023 München 01:37:18
Gregory Dwaine 2023 New York 01:37:34
Chew Nicholas 2023 Singapore 01:37:51

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