Cowie Iain Hyrox Result

Dive into this athlete’s performance at 2024 Malaga 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 668 similar athletes.

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Performance Highlights

GBR Flag Cowie Iain Man Men 40-44 #104005 01:04:50 4th in AG | Top 2.3% 19th | Top 1.5%
-00:55
32:13
Run Total
-00:06
04:02
Avg. Lap
+00:14
03:56
Best Lap
+00:48
28:04
Workout Total
+00:06
03:30
Avg. Workout
+00:11
04:37
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.

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The chart has 1 Y axis displaying values. Data ranges from 2 to 51.
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The chart has 1 Y axis displaying values. Data ranges from 2 to 51.
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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!

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The chart has 1 Y axis displaying values. Data ranges from 221 to 267.
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Based on 668 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.

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The chart has 1 Y axis displaying values. Data ranges from 88 to 289.
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Based on 668 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -27 to 38.
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Based on 668 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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3878 to 4506.
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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 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.

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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 871.
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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 his 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 03:03. Check the detail of the improvement plan below.

01:06 Potential Improvement 36.1% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 8554.
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Sled Push 01:06 (From 02:53 to 01:47) 36.1%
Wall Balls 00:45 (From 04:49 to 04:04) 24.6%
BBJ 00:32 (From 03:36 to 03:04) 17.5%
Sled Pull 00:25 (From 03:36 to 03:11) 13.7%
Rowing 00:13 (From 04:27 to 04:14) 7.1%
Sandbag Lunges 00:02 (From 03:21 to 03:19) 1.1%
Ski Erg 00:00 (From 03:54 to 03:54) 0.0%
Farmers Carry 00:00 (From 01:28 to 01:28) 0.0%
Run Total 00:00 (From 32:13 to 32:13) 0.0%

Splits Time

Cowie Iain Perfect Race
Splits Total Average Total
Running 1 03:41 00:00 03:43 -00:02 00:00 +00:00
Ski Erg 03:54 03:41 04:05 -00:11 03:43 -00:02
Running 2 03:56 07:35 03:56 +00:00 07:48 -00:13
Sled Push 02:53 11:31 02:15 +00:38 11:44 -00:13
Running 3 04:02 14:24 04:10 -00:08 13:59 +00:25
Sled Pull 03:36 18:26 03:32 +00:04 18:09 +00:17
Running 4 04:06 22:02 04:11 -00:05 21:41 +00:21
Burpees Broad Jump 03:36 26:08 03:25 +00:11 25:52 +00:16
Running 5 04:14 29:44 04:17 -00:03 29:17 +00:27
Rowing 04:27 33:58 04:19 +00:08 33:34 +00:24
Running 6 04:03 38:25 04:12 -00:09 37:53 +00:32
Farmers Carry 01:28 42:28 01:40 -00:12 42:05 +00:23
Running 7 04:05 43:56 04:12 -00:07 43:45 +00:11
Sandbag Lunges 03:21 48:01 03:35 -00:14 47:57 +00:04
Running 8 04:10 51:22 04:27 -00:17 51:32 -00:10
Wall Balls 04:49 55:32 04:25 +00:24 55:59 -00:27
Roxzone 04:37 01:04:50 04:26 +00:11 01:04:50
Based on 668 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Iain Cowie has demonstrated exceptional athleticism and competitive spirit in the 2024 Malaga Hyrox race, finishing 19th overall among 1854 athletes and 4th in his age group (40-44). With an overall time of 01:04:50, his performance places him in the top 1% of participants, showcasing a high level of fitness and dedication. A notable highlight is his total running time of 00:32:13, which is 01:10 faster than the average, indicating a strong running profile. However, the performance analysis suggests a hybrid athlete profile with room for improvement in strength-focused segments. The analysis also suggests that Iain maintained a steady pace at the start, which allowed him to accelerate and perform better in later running segments.

Segments to Improve:

  • Roxzone: Iain's Roxzone time was 00:23 slower than average, indicating slower transition times between exercises. To improve, Iain should focus on high-intensity interval training (HIIT) with short recovery periods to enhance his overall fitness. Incorporating dynamic exercises that mimic transition movements can also help reduce Roxzone times. Drills that simulate quick changes in direction or activity, such as burpee box jumps or agility ladder drills, could be beneficial.
  • Wall Balls: With a time 00:23 slower than average, this is a clear area for improvement. Iain should work on developing lower body and core strength, as well as coordination with upper body strength. Squats, thrusters, and medicine ball throws against a wall can improve power and endurance. Practicing form, focusing on the depth of the squat, and the efficiency of the throw, can also help minimize fatigue and increase speed.
  • Sled Push: This segment was 00:32 slower than average, suggesting a need for improved leg power and endurance. Iain could benefit from incorporating weighted sled pushes and pulls into his training, focusing on both high resistance for strength and lighter resistance for speed work. Additionally, leg exercises such as squats, lunges, and leg presses will build the necessary muscle endurance and strength for this demanding task.
  • Burpees Broad Jump: Being 00:20 slower than average in this segment, Iain should focus on plyometric training to improve explosive strength and endurance. Exercises like box jumps, standing long jumps, and plyometric push-ups can enhance his ability to perform these explosive movements more efficiently. Focusing on form and technique during the burpee phase to ensure maximum energy conservation for the jump can also yield better times.

Race Strategies:

  • Start Strong, But Steady: Given Iain's ability to maintain and even increase his pace throughout the race, starting with a strong but steady approach will conserve energy for strength segments and allow for acceleration in later running stages.
  • Segment Focus Training: Implementing specific training days focused on the identified weaker segments can help turn these into strengths. This includes not only the physical training but also strategy sessions on how to approach each segment during the race.
  • Transitions and Recovery: Improving transition times in the Roxzone by practicing quick recovery techniques and efficient movement between exercises will save valuable seconds. Incorporating active recovery and flexibility training can also aid in faster transition times.
  • Mental Preparation: Mental toughness and race-day strategy are as important as physical preparation. Visualization techniques, strategic planning of each segment, and mental rehearsals can prepare Iain to tackle the race with confidence and determination.

In conclusion, Iain Cowie has shown that he is a formidable competitor with a strong running foundation. By focusing on improving strength in targeted areas, refining transition times, and implementing strategic race strategies, there is a clear path for Iain to elevate his performance in future Hyrox races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.

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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 51.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 51.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Lockyear Troy 2024 New York 01:05:14
Passmore Simon 2024 Vienna - European Championship 01:04:21
Smith Michael 2024 Hong Kong 01:04:46
Maia David 2022 Madrid 01:04:38
Stewart Kyle 2024 Manchester 01:04:45
Tucknott Sam 2024 Stockholm 01:04:40
Latusek Mateusz 2024 Poznan 01:04:51
Ashworth Fletcher 2024 Sydney 01:04:22
Carmody Michael 2024 Dublin 01:04:46
DEWET Alexis 2024 Frankfurt 01:05:20
Other Results from this athlete
2023 London Cowie Iain 01:08:03
2023 World Championships Manchester Cowie Iain 01:11:25
2023 Glasgow Cowie Iain 01:06:06
2023 London Cowie Iain 01:02:42
2023 Birmingham Cowie Iain 01:09:23
2024 Manchester Cowie Iain 01:12:58
2024 Glasgow Cowie Iain 01:03:19
2024 Birmingham Cowie Iain 01:05:17

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