Dive into this athlete’s performance at 2024 Glasgow 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.
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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 45 to 99.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 287 to 437.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 146 to 528.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of Mountford Russ's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Mountford Russ hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -100 to 151.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Chart
Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5222 to 6402.
End of interactive chart.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Mountford Russ’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 866.
End of interactive chart.
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 Mountford Russ'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
05:28.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Russ Mountford's performance in the 2024 Glasgow HYROX race places him solidly in the top 50% of both overall and age group categories, a commendable achievement. His total running time is notably faster than average, indicating a strong running profile. However, this contrasts with some significant time losses in strength-based events, pointing towards a hybrid athlete with a leaning towards running. The analysis of early running segments suggests Russ began the race at an appropriate pace but experienced fluctuations in performance across various disciplines. The faster Roxzone time indicates good overall fitness and transition efficiency, yet there's room for improvement in strength-focused areas to achieve a more balanced performance.
Segments to Improve:
Wall Balls: Russ's performance in Wall Balls was notably slower than average. To improve, focus on developing lower body power and endurance through exercises like squats, thrusters, and plyometric training. Practicing the wall ball technique with emphasis on the squat depth and explosive upward movement can also enhance efficiency and reduce time spent on this segment.
Farmers Carry: This segment was significantly slower, indicating a need for enhanced grip strength and core stability. Incorporate grip strengthening exercises (e.g., dead hangs, farmer's walks with increasing weight) and core exercises (e.g., planks, deadlifts) into the training routine. Progressive overload is key to improving in this area.
Sled Pull and Push: The slower times in these segments suggest a need for improved leg strength and power. Focused training should include heavy sled pushes and pulls, incorporating varying weights and distances. Additionally, leg exercises such as squats, lunges, and leg press can build the necessary strength. Technique refinement, ensuring proper body alignment and efficient force application, will also contribute to better performance.
Burpees Broad Jump: To reduce time spent on this segment, Russ should work on plyometric exercises to increase explosive power, coupled with endurance training to sustain performance. Exercises like box jumps, broad jumps, and interval burpee sessions can be highly beneficial. Emphasizing form and efficiency during the burpee and jump phases can also lead to time savings.
Race Strategies:
Pacing: Given Russ's strong running ability, maintaining a steady pace in the initial running segments while conserving energy for strength-based challenges can lead to a more consistent performance throughout. Implementing interval training with a mix of running and strength exercises can mimic race conditions, improving pacing strategy.
Transition Efficiency: Although Russ shows good transition times, further minimizing time spent in the Roxzone through practice and strategic planning can shave valuable seconds off the overall time. Simulating race day transitions during training sessions can enhance this efficiency.
Strength-Endurance Balance: Focusing on a balanced training regimen that equally prioritizes running endurance and strength training will address current performance disparities. Tailoring workouts to include back-to-back running and strength segments can better prepare Russ for the demands of HYROX races.
Technique Focus: For segments like Wall Balls and the Sled Push/Pull, dedicating time to technique work can lead to significant improvements. Workshops or sessions with a coach specializing in these areas can provide valuable insights and corrections.
By addressing these specific areas of improvement and strategically focusing on race day execution, Russ Mountford has the potential to significantly enhance his HYROX performance, aiming for a more balanced profile between running and strength events.