Hawken Simon Hyrox Result

Dive into this athlete’s performance at 2024 London 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

GBR GBR Flag Men 45-49 #110015 01:30:53 135th in AG | Top 57.2% 1500th | Top 65.0%
-03:41
41:13
Run Total
-00:27
05:09
Avg. Lap
-00:22
04:24
Best Lap
+02:08
40:38
Workout Total
+00:16
05:04
Avg. Workout
+01:32
09:06
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 Hawken Simon'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 Hawken Simon'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 Hawken Simon'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 Hawken Simon'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 04:09. Check the detail of the improvement plan below.

01:59 Potential Improvement 47.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:59 07:31 to 05:32 47.8%
Sandbag Lunges 01:21 06:36 to 05:15 32.5%
Sled Pull 00:31 05:33 to 05:02 12.4%
Sled Push 00:14 03:11 to 02:57 5.6%
Wall Balls 00:04 06:43 to 06:39 1.6%
Ski Erg 00:00 04:14 to 04:14 0.0%
Rowing 00:00 04:46 to 04:46 0.0%
Farmers Carry 00:00 02:04 to 02:04 0.0%
Run Total 00:00 41:13 to 41:13 0.0%

Splits Time

Hawken Simon Perfect Race
Splits Total Average Total
Running 1 05:58 00:00 04:46 +01:12 00:00 +00:00
Ski Erg 04:14 05:58 04:31 -00:17 04:46 +01:12
Running 2 04:24 10:12 05:11 -00:47 09:17 +00:55
Sled Push 03:11 14:36 03:04 +00:07 14:28 +00:08
Running 3 04:57 17:47 05:40 -00:43 17:32 +00:15
Sled Pull 05:33 22:44 05:17 +00:16 23:12 -00:28
Running 4 04:59 28:17 05:38 -00:39 28:29 -00:12
Burpees Broad Jump 07:31 33:16 05:49 +01:42 34:07 -00:51
Running 5 05:14 40:47 05:51 -00:37 39:56 +00:51
Rowing 04:46 46:01 04:56 -00:10 45:47 +00:14
Running 6 05:04 50:47 05:41 -00:37 50:43 +00:04
Farmers Carry 02:04 55:51 02:18 -00:14 56:24 -00:33
Running 7 05:05 57:55 05:39 -00:34 58:42 -00:47
Sandbag Lunges 06:36 01:03:00 05:31 +01:05 01:04:21 -01:21
Running 8 05:35 01:09:36 06:23 -00:48 01:09:52 -00:16
Wall Balls 06:43 01:15:11 07:04 -00:21 01:16:15 -01:04
Roxzone 09:06 01:30:53 07:34 +01:32 01:30:53
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Simon! First off, massive shoutout for finishing in the top 10% of 4462 athletes at the 2024 London Hyrox! That’s some serious effort, my man! With an overall time of 01:30:53, you're definitely showing that you have a strong running profile, clocking in a total running time of 00:41:13, which is a solid 3:48 faster than average. 🏆

Your pacing in the race was a bit of a rollercoaster, though. You started off slower than average in Running 1, which may have thrown your rhythm off for later segments. But let’s not dwell on that; you picked it up nicely in Running 2 and kept that momentum going through to the end. You clearly have a knack for running, but there’s room to boost your strength performance. So, let’s work on turning those weaknesses into strengths!

Segments to Improve:
  • Burpees Broad Jump: This segment was a bit of a struggle, coming in 1:43 slower than average. To improve here, focus on explosiveness and endurance. Try doing burpee box jumps to enhance your power output while keeping your heart rate up. Aim for 3-4 sets of 10 reps. Also, practice your form: ensure you're landing softly to avoid injury.
  • Sandbag Lunges: With a time of 6:36, there’s definitely room for improvement. Incorporate walking lunges with a weighted vest or sandbag to mimic race conditions. Start with 3 sets of 10-12 lunges per leg, focusing on form and keeping your core tight. This should help you gain strength while maintaining balance. Also, consider adding dynamic stretching before your workouts to improve flexibility and reduce injury risk.
  • Sled Pull: Your time of 5:33 was 18 seconds slower than average. To tackle this, practice with heavier sled pulls in a controlled environment. Work on your grip strength with farmer's carries and deadlifts to assist with the pulling motion. Aim for 4 sets of 20 meters for sled pulls in your training, focusing on driving with your legs.
  • Roxzone: Spending 9:06 here was 1:37 slower than average. This indicates you could be taking too long to transition. Work on your transition drills! Set up a mock course and practice moving quickly from one exercise to another. Time yourself and aim to reduce your transition times. A good strategy is to plan your next move while finishing the previous one, keeping everything fluid.
  • Wall Balls: At 6:43, you were 21 seconds slower than average. Focus on your squat depth and accuracy. Incorporate medicine ball squats and aim for 3 sets of 15-20 reps. Pay attention to your breathing; exhale as you throw the ball up to maintain rhythm.
  • Sled Push: Coming in at 3:11, it was 7 seconds slower than average. To improve, try increasing your leg strength with leg presses and squats. Aim for 4 sets of 10-12 reps. When sled pushing, focus on pushing with your legs rather than your back for better form and efficiency.
Race Strategies:
  • Start Smart: Avoid going out too fast. Your first lap should be a warm-up. Focus on a steady pace that aligns with your strengths in running.
  • Know Your Transitions: Prepare mentally for transitions. Visualize each move and practice them in training to cut down on time.
  • Maintain Form Over Speed: In strength segments, prioritize form to avoid fatigue. Good form leads to better efficiency, and you’ll thank yourself later.
  • Break It Down: During the race, mentally break down each segment into smaller parts. Focus on one task at a time, and celebrate small victories as you go.
Conclusion:

Simon, you’ve got the drive and the potential to crush your next race! Remember, "Success is the sum of small efforts, repeated day in and day out." Keep pushing through those tough moments, and soon enough, you’ll see those segments turning from weaknesses into your new strengths. 💪

Don’t forget to have fun with it! And remember, what do you call a runner who laughs while they run? A happy marathoner! Keep smiling, keep grinding! Let’s get to work and make that next race even better. You’ve got this! 💥

This is your Rox-Coach signing off. Keep hustling, Simon!

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Fiore Dom 2023 Stockholm 01:30:58
Karalenko Tomasz 2024 Katowice 01:30:32
Roschek Manfred 2023 Warschau 01:30:45
Belkharraf Achraf 2024 Maastricht 01:31:05
Kreutz Dominik 2024 Karlsruhe 01:30:46
Gönc Lukas 2018 Wien 01:31:07

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