Dive into this athlete’s performance at 2022 Chicago 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.
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.
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.
This section showcases the entire Russo Timothy'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 Russo Timothy's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Russo Timothy'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.
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 Russo Timothy'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 03:51. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 01:49 | 04:04 to 02:15 | 47.2% |
| Sled Pull | 00:43 | 04:37 to 03:54 | 18.6% |
| Rowing | 00:24 | 04:53 to 04:29 | 10.4% |
| Wall Balls | 00:23 | 05:23 to 05:00 | 10.0% |
| Ski Erg | 00:19 | 04:29 to 04:10 | 8.2% |
| Run Total | 00:11 | 37:27 to 37:16 | 4.8% |
| Farmers Carry | 00:02 | 01:47 to 01:45 | 0.9% |
| Burpees Broad Jump | 00:00 | 03:46 to 03:46 | 0.0% |
| Sandbag Lunges | 00:00 | 03:59 to 03:59 | 0.0% |
| Russo Timothy | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:16 | 00:00 | 04:14 +00:02 | 00:00 +00:00 |
| Ski Erg | 04:29 | 04:16 | 04:18 +00:11 | 04:14 +00:02 |
| Running 2 | 04:09 | 08:45 | 04:33 -00:24 | 08:32 +00:13 |
| Sled Push | 04:04 | 12:54 | 02:37 +01:27 | 13:05 -00:11 |
| Running 3 | 04:45 | 16:58 | 04:54 -00:09 | 15:42 +01:16 |
| Sled Pull | 04:37 | 21:43 | 04:21 +00:16 | 20:36 +01:07 |
| Running 4 | 04:32 | 26:20 | 04:53 -00:21 | 24:57 +01:23 |
| Burpees Broad Jump | 03:46 | 30:52 | 04:32 -00:46 | 29:50 +01:02 |
| Running 5 | 04:45 | 34:38 | 04:59 -00:14 | 34:22 +00:16 |
| Rowing | 04:53 | 39:23 | 04:36 +00:17 | 39:21 +00:02 |
| Running 6 | 04:48 | 44:16 | 04:54 -00:06 | 43:57 +00:19 |
| Farmers Carry | 01:47 | 49:04 | 01:58 -00:11 | 48:51 +00:13 |
| Running 7 | 04:36 | 50:51 | 04:52 -00:16 | 50:49 +00:02 |
| Sandbag Lunges | 03:59 | 55:27 | 04:27 -00:28 | 55:41 -00:14 |
| Running 8 | 05:39 | 59:26 | 05:17 +00:22 | 01:00:08 -00:42 |
| Wall Balls | 05:23 | 01:05:05 | 05:38 -00:15 | 01:05:25 -00:20 |
| Roxzone | 06:24 | 01:16:44 | 05:41 +00:43 | 01:16:44 |
Split Analysis:
- Running 1: Timothy completed this segment in 00:04:16, which was 11 seconds slower than the average time. To improve this segment, he should focus on his running speed and endurance. Incorporating interval training and tempo runs into his training routine will help him increase his running speed. Additionally, working on his running form and efficiency can contribute to faster times in this segment.
- Ski Erg: Timothy's time for this segment was 00:04:29, which was 15 seconds slower than the average. To improve his performance in the Ski Erg, he should focus on building his upper body and core strength. Exercises such as rowing, kettlebell swings, and planks can help improve his performance on the Ski Erg. Additionally, practicing proper technique and maintaining a consistent pace during the segment can lead to better results.
- Sled Push: Timothy completed this segment in 00:04:04, which was 1 minute and 8 seconds slower than the average. The sled push requires a combination of strength and power. To improve his performance in this segment, Timothy should focus on developing his lower body strength, particularly in his legs and glutes. Exercises such as squats, lunges, and deadlifts can help him build the necessary strength. Additionally, practicing proper technique and using efficient pushing mechanics can help reduce the time lost in this segment.
- Roxzone: Timothy spent 00:06:24 in the Roxzone, which was 54 seconds slower than the average. To improve his performance in the Roxzone, Timothy should focus on improving his overall fitness and transition time. Incorporating interval training, circuit training, and plyometric exercises into his training routine can help improve his overall fitness and endurance. Additionally, practicing quick and efficient transitions between exercises can help reduce the time spent in the Roxzone.
- Rowing: Timothy completed the rowing segment in 00:04:53, which was 22 seconds slower than the average. To improve his rowing performance, he should focus on building his upper body and core strength. Exercises such as rowing, pull-ups, and planks can help improve his rowing technique and power. Additionally, practicing proper rowing form and maintaining a consistent pace can lead to better results in this segment.
- Running 8: Timothy completed this segment in 00:05:39, which was 14 seconds slower than the average. To improve his running performance in this segment, Timothy should focus on increasing his running endurance and speed. Incorporating long-distance runs, interval training, and hill sprints into his training routine can help improve his running performance. Additionally, working on his running form and efficiency can contribute to faster times in this segment.
Sled Push:
- Incorporate strength training exercises such as squats, lunges, and deadlifts to improve lower body strength.
- Practice proper pushing mechanics and technique to maximize power and efficiency.
- Focus on explosive power training, such as sled pushes or prowler pushes, to improve speed and power in this segment.
Roxzone:
- Include interval training, circuit training, and plyometric exercises to improve overall fitness and endurance.
- Practice quick and efficient transitions between exercises to reduce time spent in the Roxzone.
- Incorporate high-intensity interval training (HIIT) to improve cardiovascular fitness and speed up recovery between exercises.
Rowing:
- Focus on building upper body and core strength through exercises such as rowing, pull-ups, and planks.
- Practice proper rowing technique and maintain a consistent pace during the segment.
- Include interval training on the rowing machine to improve endurance and power.
Ski Erg:
- Build upper body and core strength through exercises such as rowing, kettlebell swings, and planks.
- Practice proper technique and maintain a consistent pace during the segment.
- Include interval training on the Ski Erg to improve endurance and power.
Running 8:
- Increase running endurance through long-distance runs and interval training.
- Incorporate hill sprints to improve speed and strength in uphill running scenarios.
- Work on running form and efficiency to optimize performance in this segment.
Running 1:
- Focus on increasing running speed and endurance through interval training and tempo runs.
- Incorporate strength training exercises targeting the lower body to improve power and speed.
- Work on running form and efficiency to optimize performance in this segment.
- Pacing: Analyze the splits from previous races and identify if Timothy tends to start too fast or too slow. Adjusting the pace accordingly can help maintain energy levels throughout the race and prevent burnout.
- Strategic Rest: Identify segments or exercises where Timothy can afford to push harder and gain time, and others where he can strategically rest to conserve energy. Analyze the splits to identify areas where Timothy may have pushed too hard and fatigued early.
- Practice Transitions: Work on transitioning quickly and efficiently between exercises during training sessions. This will help reduce time spent in the Roxzone and improve overall race time.
- Mental Preparation: Develop strategies to stay focused and motivated throughout the race. This can include visualization techniques, positive self-talk, and breaking the race down into smaller, manageable goals.
- Tailored Training: Adjust training routines to specifically target the identified areas of improvement. This should include a combination of strength training, endurance training, and technique work to optimize performance in each segment.
By implementing these strategies and focusing on targeted training, Timothy Russo can further enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Molloy Michael | 2023 Miami | 01:17:09 | |
| Shannon Niall | 2024 Dublin | 01:17:10 | |
| Hughes Martin | 2024 Glasgow | 01:16:52 | |
| Helmink Emiel | 2024 Rotterdam | 01:16:37 | |
| Rademaker Lars | 2023 Amsterdam | 01:16:31 | |
| Schenk Niels | 2023 Maastricht European Championships | 01:16:18 | |
| Tierney Matthew | 2023 Stockholm | 01:17:00 | |
| Kocum Kerem | 2024 Dubai | 01:16:20 | |
| Reuters Marvin | 2023 Köln | 01:16:34 | |
| Bohan Daniel | 2024 Dublin | 01:16:48 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Los Angeles | 01:17:37 | |
| 2021 Dallas | 01:30:26 | |
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
