Harries Rhys 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 674 similar athletes.

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Performance Highlights

GBR Flag Harries Rhys Man Men 35-39 #110024 01:04:53 5th in AG | Top 2.1% 20th | Top 1.6%
-02:02
31:07
Run Total
-00:15
03:53
Avg. Lap
+00:05
03:47
Best Lap
+01:52
29:11
Workout Total
+00:14
03:38
Avg. Workout
+00:17
04:42
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 1 to 30.
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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 220 to 267.
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Based on 674 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 90 to 334.
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Based on 674 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 -75 to 68.
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Based on 674 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 3820 to 4565.
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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 04:08. Check the detail of the improvement plan below.

01:30 Potential Improvement 36.3% 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 2 to 3623.
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 01:30 (From 05:34 to 04:04) 36.3%
Sled Pull 00:46 (From 03:57 to 03:11) 18.5%
BBJ 00:34 (From 03:38 to 03:04) 13.7%
Sandbag Lunges 00:29 (From 03:48 to 03:19) 11.7%
Sled Push 00:27 (From 02:14 to 01:47) 10.9%
Rowing 00:11 (From 04:25 to 04:14) 4.4%
Ski Erg 00:09 (From 04:05 to 03:56) 3.6%
Farmers Carry 00:02 (From 01:30 to 01:28) 0.8%
Run Total 00:00 (From 31:07 to 31:07) 0.0%

Splits Time

Harries Rhys Perfect Race
Splits Total Average Total
Running 1 03:40 00:00 03:43 -00:03 00:00 +00:00
Ski Erg 04:05 03:40 04:05 +00:00 03:43 -00:03
Running 2 03:47 07:45 03:56 -00:09 07:48 -00:03
Sled Push 02:14 11:32 02:16 -00:02 11:44 -00:12
Running 3 03:48 13:46 04:11 -00:23 14:00 -00:14
Sled Pull 03:57 17:34 03:33 +00:24 18:11 -00:37
Running 4 03:54 21:31 04:11 -00:17 21:44 -00:13
Burpees Broad Jump 03:38 25:25 03:25 +00:13 25:55 -00:30
Running 5 04:00 29:03 04:17 -00:17 29:20 -00:17
Rowing 04:25 33:03 04:19 +00:06 33:37 -00:34
Running 6 03:57 37:28 04:12 -00:15 37:56 -00:28
Farmers Carry 01:30 41:25 01:40 -00:10 42:08 -00:43
Running 7 04:00 42:55 04:12 -00:12 43:48 -00:53
Sandbag Lunges 03:48 46:55 03:35 +00:13 48:00 -01:05
Running 8 04:04 50:43 04:27 -00:23 51:35 -00:52
Wall Balls 05:34 54:47 04:26 +01:08 56:02 -01:15
Roxzone 04:42 01:04:53 04:25 +00:17 01:04:53
Based on 674 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rhys Harries demonstrated a commendable performance in the 2024 Malaga HYROX race, finishing in the top 1% of his age group and overall participants. His total running time was significantly faster than the average, suggesting a strong runner profile. However, the analysis indicates that Rhys started the race with an average pace but quickly gained momentum, outperforming in the majority of running segments. Despite this, there's an identified need for improvement in specific strength exercises and transition times (Roxzone), highlighting a potential hybrid athlete profile that requires further strength conditioning to match his running prowess.

Segments to Improve:

  • Wall Balls: Rhys’s performance in wall balls was significantly below the average, indicating a need for improvement in power and muscular endurance. Suggested training includes: Thrusters for developing lower body power and coordination, medicine ball throws for explosive power, and kettlebell swings to improve hip drive. Implementing EMOM (Every Minute on the Minute) workouts with these exercises can help improve endurance and efficiency.
  • Roxzone: The slower Roxzone time suggests inefficient transitions between exercises and possibly inadequate overall fitness. Improvement strategy: Interval training focusing on short bursts of high-intensity effort followed by minimal rest to mimic race conditions, combined with transition drills that practice moving quickly and efficiently between exercise stations.
  • Sled Pull: The below-average performance in sled pull indicates a need for stronger posterior chain muscles. Training suggestions: Deadlifts for overall strength, hip thrusts for glute activation, and sled drags (forward and backward) to simulate the race scenario and build specific muscle endurance.
  • Burpees Broad Jump: This segment's performance suggests a need for improved plyometric power and coordination. Suggested exercises: Box jumps for explosive leg power, burpees for conditioning and coordination, and broad jumps for horizontal leap ability. Plyometric circuits would be beneficial.
  • Sandbag Lunges: The slower time here points to a need for enhanced lower body strength and stability. Training focus: Lunges with weight progression, Bulgarian split squats for stability and strength, and core exercises such as planks and Russian twists to improve overall balance and power transfer during lunges.

Race Strategies:

  • Start Pace: Given Rhys's strong running ability, adopting a slightly conservative start to conserve energy for strength segments can help maintain a more consistent performance throughout the race. This approach should be balanced to avoid losing time in the initial running segments.
  • Strength Segment Focus: Prioritize technique and form during strength training sessions, ensuring efficiency and safety during the race's strength segments. This focus can help reduce the time taken on these obstacles, improving overall race time.
  • Transitions (Roxzone): Practice quick transitions between exercises, focusing on reducing rest time and moving efficiently. Incorporating dynamic stretches and mobility exercises can aid in maintaining fluid movement between stations.
  • Endurance and Recovery: Implementing a structured recovery protocol, including mobility work, foam rolling, and active recovery sessions, will be crucial for enduring the race demands and maintaining peak performance throughout.
  • Mental Preparation: Mental resilience training, including visualization techniques and stress management strategies, can prepare Rhys for the physical and psychological demands of the race, helping him to stay focused and perform under pressure.

By focusing on these targeted improvement areas and adopting the suggested race strategies, Rhys Harries has the potential to significantly enhance his HYROX race performance, leveraging his running strengths while shoring up identified weaknesses in strength and transition segments.

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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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 82.
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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 82.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Horn Casper 2024 Maastricht 01:05:20
Schewitz Dyllan 2024 Poznan 01:04:39
Reina Ballesteros Antonio Manuel 2024 Malaga 01:05:19
Mcmenemy Jack 2024 Manchester 01:04:38
Kauschka Marco 2024 Köln 01:04:38
Heider Thomas 2024 Karlsruhe 01:05:18
Perségol Robin 2021 Dallas 01:05:23
Field Jesse 2024 Brisbane 01:04:56
Rance Alex 2023 Melbourne 01:04:32
Dreger Lukas 2023 Hannover 01:04:24
Other Results from this athlete
2023 Birmingham Harries Rhys 01:15:37
2024 Birmingham Harries Rhys 01:05:56

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