Ackroyd Phil Hyrox Result

Dive into this athlete’s performance at 2023 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 30-34 #182005 01:30:45 171st in AG | Top 67.6% 788th | Top 61.7%
+05:39
50:29
Run Total
+00:44
06:19
Avg. Lap
+00:36
05:22
Best Lap
-04:02
34:25
Workout Total
-00:30
04:18
Avg. Workout
-01:37
05:56
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 Ackroyd Phil'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 Ackroyd Phil'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 Ackroyd Phil'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 Ackroyd Phil'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 07:07. Check the detail of the improvement plan below.

06:35 Potential Improvement 92.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:35 50:29 to 43:54 92.5%
Ski Erg 00:23 04:52 to 04:29 5.4%
Wall Balls 00:09 06:48 to 06:39 2.1%
Sled Push 00:00 02:49 to 02:49 0.0%
Sled Pull 00:00 04:00 to 04:00 0.0%
Burpees Broad Jump 00:00 05:09 to 05:09 0.0%
Rowing 00:00 04:48 to 04:48 0.0%
Farmers Carry 00:00 01:50 to 01:50 0.0%
Sandbag Lunges 00:00 04:09 to 04:09 0.0%

Splits Time

Ackroyd Phil Perfect Race
Splits Total Average Total
Running 1 05:22 00:00 04:46 +00:36 00:00 +00:00
Ski Erg 04:52 05:22 04:31 +00:21 04:46 +00:36
Running 2 05:26 10:14 05:11 +00:15 09:17 +00:57
Sled Push 02:49 15:40 03:04 -00:15 14:28 +01:12
Running 3 05:59 18:29 05:39 +00:20 17:32 +00:57
Sled Pull 04:00 24:28 05:16 -01:16 23:11 +01:17
Running 4 06:26 28:28 05:38 +00:48 28:27 +00:01
Burpees Broad Jump 05:09 34:54 05:49 -00:40 34:05 +00:49
Running 5 07:27 40:03 05:50 +01:37 39:54 +00:09
Rowing 04:48 47:30 04:56 -00:08 45:44 +01:46
Running 6 06:18 52:18 05:40 +00:38 50:40 +01:38
Farmers Carry 01:50 58:36 02:18 -00:28 56:20 +02:16
Running 7 06:35 01:00:26 05:39 +00:56 58:38 +01:48
Sandbag Lunges 04:09 01:07:01 05:30 -01:21 01:04:17 +02:44
Running 8 06:59 01:11:10 06:22 +00:37 01:09:47 +01:23
Wall Balls 06:48 01:18:09 07:03 -00:15 01:16:09 +02:00
Roxzone 05:56 01:30:45 07:33 -01:37 01:30:45
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Phil Ackroyd had a solid performance in the Hyrox race in London. He finished with an overall rank of 788, which puts him in the top 40% of all athletes. In his age group (30-34), he ranked 171, placing him in the top 45% of competitors. His overall time was 01:30:45, and his total running time was 00:50:29, which was 06:48 slower than the average for his finish time.

Based on the splits analysis, it is evident that Phil's strongest segments were the Sled Push and Sled Pull, where he performed significantly better than the average time. His best running lap was also impressive, with a time of 00:05:22.

However, there are areas where Phil can improve to enhance his overall performance. The segments where he lost the most time were the Run Total, Running 5, Running 7, Best Lap, Running 4, Running 1, Running 6, Running 8, Ski Erg, Running 2, and Running 3.

Segments to Improve


1. Run Total:
Phil's total running time was 00:50:29, which was 06:48 slower than the average. To improve this segment, Phil should focus on improving his overall fitness and reducing his transition time between exercises. Incorporating interval training and tempo runs into his training routine can help enhance his running endurance and speed. Additionally, practicing quick transitions between exercises during training sessions can improve his overall efficiency.

2. Running 5 and Running 7:
Phil lost significant time in these running segments. To improve his performance in these areas, Phil should focus on improving his running endurance and speed. Incorporating hill sprints, interval training, and long-distance runs into his training routine can help him build endurance and improve his running speed. Additionally, working on his running form and technique, such as maintaining a proper stride and posture, can also lead to improved performance in these segments.

3. Best Lap:
Phil's best running lap was 00:05:22, which was 00:45 slower than the average. To improve his best lap time, Phil should focus on improving his running speed and efficiency. Incorporating speed workouts, such as interval training, fartlek runs, and tempo runs, can help him increase his running speed. Additionally, working on his running form and technique, such as maintaining a consistent pace and avoiding unnecessary movements, can also contribute to a faster best lap time.

4. Ski Erg:
Phil's time on the Ski Erg was 00:04:52, which was 00:25 slower than the average. To improve his performance on the Ski Erg, Phil should focus on improving his upper body strength and endurance. Incorporating exercises such as rowing, pull-ups, and push-ups into his training routine can help him build the necessary upper body strength and endurance for the Ski Erg. Additionally, practicing proper technique and form on the Ski Erg can also contribute to improved performance.

Strategies


During the race, Phil should focus on maintaining a consistent pace and avoid starting too fast, as this can lead to fatigue later on. It is important for him to pace himself properly and conserve energy for the later stages of the race. Additionally, he should pay attention to his transitions between exercises and aim to minimize the time spent in the roxzone. Practicing quick and efficient transitions during training sessions can help him shave off valuable seconds during the race.

Furthermore, Phil should develop a race strategy that plays to his strengths. If his total running time is faster than average, he should focus on maintaining a steady pace during the running segments and push harder during the strength exercises. Conversely, if his total running time is slower than average, he should prioritize improving his running endurance and speed during training in order to perform better in the running segments of the race.

Overall, Phil Ackroyd had a solid performance in the Hyrox race in London. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, he can further enhance his performance and achieve even better results in future races.

Similar Athletes
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Blom Vincent 2024 Amsterdam 01:30:17
Clements James 2024 Melbourne 01:30:29
Hall Andy 2023 Glasgow 01:31:03
Michael Ryan 2024 Chicago Navy Pier 01:31:14
Di Costanzo Marco 2023 Hamburg 01:30:59
Oliveira Robin 2023 Frankfurt 01:31:04

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