Williams Owain 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 76 similar athletes.

Performance Highlights

GBR GBR Flag Men 30-34 #180018 02:23:07 487th in AG | Top 100.0% 2310th | Top 100.1%
-09:33
01:00:06
Run Total
-01:12
07:31
Avg. Lap
-00:16
05:54
Best Lap
+09:12
01:09:42
Workout Total
+01:09
08:42
Avg. Workout
+00:35
13:24
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 76 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 76 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Williams Owain'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 Williams Owain'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 76 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 Williams Owain'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 Williams Owain'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 14:49. Check the detail of the improvement plan below.

04:45 Potential Improvement 32.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 04:45 16:02 to 11:17 32.1%
Burpees Broad Jump 04:27 13:34 to 09:07 30.0%
Sandbag Lunges 03:22 11:48 to 08:26 22.7%
Sled Pull 00:55 08:47 to 07:52 6.2%
Sled Push 00:33 05:13 to 04:40 3.7%
Run Total 00:27 01:00:06 to 59:39 3.0%
Farmers Carry 00:15 03:35 to 03:20 1.7%
Ski Erg 00:05 05:12 to 05:07 0.6%
Rowing 00:00 05:31 to 05:31 0.0%

Splits Time

Williams Owain Perfect Race
Splits Total Average Total
Running 1 07:58 00:00 05:54 +02:04 00:00 +00:00
Ski Erg 05:12 07:58 05:07 +00:05 05:54 +02:04
Running 2 05:54 13:10 07:15 -01:21 11:01 +02:09
Sled Push 05:13 19:04 04:52 +00:21 18:16 +00:48
Running 3 06:28 24:17 08:39 -02:11 23:08 +01:09
Sled Pull 08:47 30:45 08:37 +00:10 31:47 -01:02
Running 4 06:31 39:32 08:27 -01:56 40:24 -00:52
Burpees Broad Jump 13:34 46:03 10:31 +03:03 48:51 -02:48
Running 5 07:52 59:37 09:21 -01:29 59:22 +00:15
Rowing 05:31 01:07:29 05:52 -00:21 01:08:43 -01:14
Running 6 07:24 01:13:00 08:48 -01:24 01:14:35 -01:35
Farmers Carry 03:35 01:20:24 03:24 +00:11 01:23:23 -02:59
Running 7 07:54 01:23:59 09:21 -01:27 01:26:47 -02:48
Sandbag Lunges 11:48 01:31:53 10:09 +01:39 01:36:08 -04:15
Running 8 10:09 01:43:41 12:03 -01:54 01:46:17 -02:36
Wall Balls 16:02 01:53:50 11:58 +04:04 01:58:20 -04:30
Roxzone 13:24 02:23:07 12:49 +00:35 02:23:07
Based on 76 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Owain, first off, congratulations on finishing in the top 100% of your age group at the 2024 London Hyrox! That’s no small feat — clearly, you’ve got the heart of a lion and the tenacity of a bulldog! 🦁 Your overall time of 02:23:07 is commendable, especially with a total running time of 01:00:06, which is an impressive 9:33 faster than average. This indicates a strong running profile, suggesting you’ve got the speed to outpace many competitors. However, your splits reveal a pacing strategy that may have started a bit too fast — your Running 1 was 02:04 slower than average. This could mean you burned some energy early on that affected your performance in later segments. Remember, it’s a marathon, not a sprint! Well, sort of… it’s a sprint through a marathon of exercises! 💥

Segments to Improve:

There are a few key segments where we can sharpen your skills and boost your performance:

  • Wall Balls (00:16:02): This was your slowest segment, coming in 04:04 behind average. Focus on your form. Ensure you’re squatting deep enough and using your legs to drive the ball up rather than just your arms. Try high-rep wall ball workouts at the beginning of your sessions to build endurance. Aim for 3 sets of 20 reps, focusing on the explosive upward movement.
  • Burpees Broad Jump (00:13:34): Coming in at 03:03 slower than average, this segment can be improved with some interval training. Integrate burpee broad jump circuits into your routine. Set a timer for 10 minutes and do as many rounds as possible (AMRAP) with strict form. Aim for 5 burpees followed by 5 broad jumps, resting only as needed.
  • Sandbag Lunges (00:11:48): This segment was also at the bottom of the pack, 01:39 behind average. Work on your leg strength and stability with weighted lunges. Start with bodyweight lunges focusing on form, then gradually add weight. Try 4 sets of 10 lunges per leg, increasing the weight each week.
  • Sled Pull (00:08:47) and Sled Push (00:05:13): These segments were 00:10 and 00:21 slower than average respectively. Incorporate more sledge pulls and pushes into your training. Focus on short, intense sessions, pushing or pulling for 20-30 meters, resting 1-2 minutes between sets. This will build strength and endurance specific to these movements.
  • Roxzone (00:13:24): Your transition times were a bit slower than average, which means we need to work on your overall fitness and transition strategies. Practice quick transitions between exercises, setting a timer to limit rest periods. Incorporate mobility work to improve your fluidity moving from one station to the next.
Race Strategies:

When you hit the course next time, keep these strategies in mind:

  • Pacing: Start strong but controlled. Aim for a consistent pace, particularly in the first half. Consider your initial running segment; you might find a more balanced approach will leave you fresher for the strength segments.
  • Mindset: Embrace the discomfort. Remember, “The only easy day was yesterday.” Focus on the task at hand and break it down into manageable parts — after all, you’re not just running; you’re conquering each segment one rep at a time!
  • Transitions: Think of transitions as a mini-workout. Practice moving quickly between stations in training. Use a stopwatch to track how quickly you can switch from one exercise to another. The less time you spend in transition, the better your overall time will be!
Conclusion:

Owain, you’ve shown great potential in your Hyrox journey. With a little fine-tuning, you can turn those slower segments into strengths and boost your overall performance. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Keep pushing those limits, and don’t forget to enjoy the process! Every drop of sweat is a step closer to greatness. Now get out there, crush those workouts, and show the course who’s boss! 💪 You’ve got this!

Keep grinding, and remember, I'm here to help you unlock your full potential! - The Rox-Coach

Similar Athletes
Morley Richard 2024 London 02:22:51
Chau Solomon 2023 Hong Kong 02:22:46
Kwong Jeffery 2023 Hong Kong 02:22:50
Hall Steven 2023 London 02:23:17
Almeida Garcia Enrique 2024 Ciudad de Mexico 02:22:57
Dentman Tony 2024 Chicago Navy Pier 02:23:31
Sethi Biswaranjan 2022 London 02:22:54
Diaz Daniel 2020 Chicago 02:23:08
Beyer Marc 2018 Hamburg 02:23:18
Bollaboina Praneeth Yadav 2024 Melbourne 02:22:37

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