Surace Connor Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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

AUS AUS Flag Men 25-29 #114028 01:36:23 122nd in AG | Top 90.4% 571st | Top 82.2%
+01:43
48:59
Run Total
+00:13
06:07
Avg. Lap
+00:21
05:17
Best Lap
-00:52
40:02
Workout Total
-00:06
05:00
Avg. Workout
-00:51
07:24
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 Surace Connor'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 Surace Connor'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 Surace Connor'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 Surace Connor'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 03:54. Check the detail of the improvement plan below.

02:41 Potential Improvement 68.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:41 48:59 to 46:18 68.8%
Sled Pull 00:32 06:00 to 05:28 13.7%
Burpees Broad Jump 00:27 06:33 to 06:06 11.5%
Sandbag Lunges 00:11 05:54 to 05:43 4.7%
Farmers Carry 00:03 02:26 to 02:23 1.3%
Ski Erg 00:00 04:32 to 04:32 0.0%
Sled Push 00:00 02:42 to 02:42 0.0%
Rowing 00:00 04:58 to 04:58 0.0%
Wall Balls 00:00 06:57 to 06:57 0.0%

Splits Time

Surace Connor Perfect Race
Splits Total Average Total
Running 1 03:49 00:00 05:00 -01:11 00:00 +00:00
Ski Erg 04:32 03:49 04:37 -00:05 05:00 -01:11
Running 2 05:17 08:21 05:25 -00:08 09:37 -01:16
Sled Push 02:42 13:38 03:15 -00:33 15:02 -01:24
Running 3 06:19 16:20 05:58 +00:21 18:17 -01:57
Sled Pull 06:00 22:39 05:38 +00:22 24:15 -01:36
Running 4 06:06 28:39 05:55 +00:11 29:53 -01:14
Burpees Broad Jump 06:33 34:45 06:20 +00:13 35:48 -01:03
Running 5 06:21 41:18 06:09 +00:12 42:08 -00:50
Rowing 04:58 47:39 05:03 -00:05 48:17 -00:38
Running 6 06:07 52:37 05:59 +00:08 53:20 -00:43
Farmers Carry 02:26 58:44 02:26 +00:00 59:19 -00:35
Running 7 06:11 01:01:10 05:57 +00:14 01:01:45 -00:35
Sandbag Lunges 05:54 01:07:21 05:55 -00:01 01:07:42 -00:21
Running 8 08:52 01:13:15 06:51 +02:01 01:13:37 -00:22
Wall Balls 06:57 01:22:07 07:40 -00:43 01:20:28 +01:39
Roxzone 07:24 01:36:23 08:15 -00:51 01:36:23
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Connor Surace completed the 2024 Sydney Hyrox event with a commendable overall time of 01:36:23, placing him in the top 53% of all competitors and 57% within his age group. His overall running time was slightly slower than the average, indicating room for improvement in running efficiency and stamina. Connor started the race with a strong pace, as evident from his fast Running 1 split, but his pace declined in the subsequent running segments, particularly in Running 8, which was significantly slower. This suggests that he might have expended too much energy early on, leading to fatigue in later stages. Additionally, his performance in strength-based exercises like the Wall Balls and Sled Push was above average, highlighting a hybrid profile with a slight strength bias.

Segments to Improve

  • Total Running Time: Connor's overall running performance was slower than average. To improve running endurance and maintain a steady pace throughout the race, he should incorporate interval training and tempo runs into his routine. Exercises like hill sprints and long-distance runs will boost stamina and speed.
  • Sled Pull: The Sled Pull segment was one of the areas with the most potential for improvement. Connor should focus on enhancing his pulling strength and technique. Incorporating exercises such as deadlifts, bent-over rows, and resistance band pulls can help develop the necessary muscles.
  • Burpees Broad Jump: Improving explosive power and agility will benefit Connor in this segment. Plyometric exercises like box jumps, burpee variations, and tuck jumps can enhance his performance in the Burpees Broad Jump.
  • Running 8: The significant drop in pace suggests a need for improved endurance. Implementing long slow distance runs and split tempo runs in his training can help Connor maintain energy levels and avoid fatigue in the later stages.
  • Sandbag Lunges: To improve in this area, Connor should focus on leg strength and stability exercises, such as lunges with added weight, step-ups, and Bulgarian split squats.

Race Strategies

  • Pacing Strategy: Connor should aim to maintain a more consistent pace throughout the race. Starting too fast can lead to early fatigue, so practicing negative splits in training—a strategy where the second half of the session is faster than the first—could be beneficial.
  • Transition Efficiency: Improving transition times between exercise zones (Roxzone) is crucial. Practicing quick transitions during training and focusing on minimizing unnecessary rest will help Connor maintain momentum.
  • Compromised Running: Including compromised running sessions in training—running after performing strength exercises—will better prepare him for the race's mixed demands. This can improve his ability to adapt to the fatigue experienced during transitions from strength exercises to running.
Similar Athletes
Huijbregts Rob 2024 Amsterdam 01:36:31
Rottstädt Max 2018 Leipzig 01:36:02
Delanoue Laurent 2023 Paris 01:36:44
Jackson Michael 2024 Madrid 01:36:39
Kreilein Philipp 2024 Hamburg 01:36:49
Rajsp Franc 2024 Milan 01:36:23
Anemaat Max 2024 Rotterdam 01:36:50
Meen Connor 2022 Manchester 01:36:20
Chunyayev Pavel 2022 Maastricht 01:36:41
Bruinsma Ben 2023 Amsterdam 01:36:17

Measure Your Performance Against Top Athletes

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