Season 22/23 2022 Birmingham (1502) HYROX (1331) Men (959) Elston Luke

Elston Luke Hyrox Result

Dive into this athlete’s performance at 2022 Birmingham 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 25-29 #150014 01:38:17 112th in AG | Top 81.8% 729th | Top 76.0%
+01:46
49:55
Run Total
+00:14
06:14
Avg. Lap
+00:03
05:05
Best Lap
-01:55
39:47
Workout Total
-00:14
04:58
Avg. Workout
+00:11
08:39
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 Elston Luke'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 Elston Luke'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 Elston Luke'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 Elston Luke'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 05:38. Check the detail of the improvement plan below.

02:55 Potential Improvement 51.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:55 49:55 to 47:00 51.8%
Wall Balls 02:17 09:49 to 07:32 40.5%
Sled Pull 00:25 06:01 to 05:36 7.4%
Ski Erg 00:01 04:39 to 04:38 0.3%
Sled Push 00:00 03:04 to 03:04 0.0%
Burpees Broad Jump 00:00 04:38 to 04:38 0.0%
Rowing 00:00 04:55 to 04:55 0.0%
Farmers Carry 00:00 02:18 to 02:18 0.0%
Sandbag Lunges 00:00 04:23 to 04:23 0.0%

Splits Time

Elston Luke Perfect Race
Splits Total Average Total
Running 1 05:32 00:00 05:04 +00:28 00:00 +00:00
Ski Erg 04:39 05:32 04:38 +00:01 05:04 +00:28
Running 2 05:05 10:11 05:30 -00:25 09:42 +00:29
Sled Push 03:04 15:16 03:17 -00:13 15:12 +00:04
Running 3 06:11 18:20 06:03 +00:08 18:29 -00:09
Sled Pull 06:01 24:31 05:45 +00:16 24:32 -00:01
Running 4 05:43 30:32 06:02 -00:19 30:17 +00:15
Burpees Broad Jump 04:38 36:15 06:31 -01:53 36:19 -00:04
Running 5 06:18 40:53 06:16 +00:02 42:50 -01:57
Rowing 04:55 47:11 05:06 -00:11 49:06 -01:55
Running 6 06:24 52:06 06:05 +00:19 54:12 -02:06
Farmers Carry 02:18 58:30 02:29 -00:11 01:00:17 -01:47
Running 7 06:42 01:00:48 06:04 +00:38 01:02:46 -01:58
Sandbag Lunges 04:23 01:07:30 06:06 -01:43 01:08:50 -01:20
Running 8 08:04 01:11:53 07:03 +01:01 01:14:56 -03:03
Wall Balls 09:49 01:19:57 07:50 +01:59 01:21:59 -02:02
Roxzone 08:39 01:38:17 08:28 +00:11 01:38:17
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Luke Elston's performance in the 2022 Birmingham Hyrox race was commendable. With an overall rank of 729, he finished in the top 54% of 1331 athletes. In his age group (25-29), he ranked 112th, placing him in the top 56% of 199 athletes. His overall time was 01:38:17, with a total running time of 00:49:55, which was 03:57 slower than the average.

Luke's best running lap was 00:05:05, indicating his strong running capabilities. However, it is important to note that his total running time was slower than average, suggesting room for improvement in this area.

Segments to Improve



1. Running 1:
Luke's time in this segment was 00:05:32, making him 00:44 slower than the average. To improve his performance in this segment, Luke can focus on increasing his speed and endurance through interval training and tempo runs. Incorporating hill sprints and plyometric exercises can also help improve his leg strength and running form.

2. Wall Balls:
Luke's time in this segment was 00:09:49, which was 01:58 slower than the average. To enhance his performance in wall balls, Luke should focus on improving his upper body strength and technique. Incorporating exercises like medicine ball squats and overhead presses can help build the necessary strength and stability for wall balls. Additionally, practicing proper form and accuracy during training can also contribute to improved performance during the race.

3. Running 8:
Luke's time in this segment was 00:08:04, making him 00:55 slower than the average. To enhance his running performance in this segment, Luke can work on improving his endurance and pacing. Incorporating long distance runs and interval training can help him increase his speed and endurance. Additionally, incorporating exercises that target his leg strength, such as lunges and squats, can improve his overall running performance.

4. Running 1:
Luke's time in this segment was 00:06:42, making him 00:41 slower than the average. To improve his performance in this segment, Luke can focus on improving his speed and endurance through interval training and tempo runs. Incorporating hill sprints and plyometric exercises can also help improve his leg strength and running form.

5. Roxzone:
Luke's time in this segment was 00:08:39, indicating that he took more time to transition or rest. To improve this segment, Luke should focus on improving his overall fitness and transition time. Incorporating HIIT workouts and circuit training can help improve his cardiovascular endurance and efficiency during transitions.

6. Running 6:
Luke's time in this segment was 00:06:24, making him 00:19 slower than the average. To enhance his running performance in this segment, Luke can work on improving his endurance and pacing. Incorporating long distance runs and interval training can help him increase his speed and endurance. Additionally, incorporating exercises that target his leg strength, such as lunges and squats, can improve his overall running performance.

7. Best Lap:
Luke's best running lap was 00:05:05, indicating his strong running capabilities. To further improve his performance in this segment, Luke can focus on maintaining a consistent pace throughout the race. Incorporating speed workouts and practicing maintaining a steady rhythm during training can help him optimize his performance during the race.

Strategies

To improve his overall performance, Luke can implement the following strategies during the race:

1. Pacing:
Luke should focus on establishing a steady pace from the beginning of the race to avoid burning out too quickly. Consistency in pacing will help him maintain his energy levels and perform better in each segment.

2. Transitions:
Luke should aim to minimize the time spent in the transition zones (Roxzone). Practicing efficient transitions during training can help him save valuable time during the race.

3. Strength Training:
Luke should incorporate strength training exercises that target his upper body, core, and lower body. This will improve his overall strength and endurance, leading to better performance in strength-focused segments like wall balls and sled push.

4. Running Training:
Luke should include a variety of running workouts in his training routine, such as intervals, tempo runs, and long-distance runs. This will help improve his speed, endurance, and overall running performance.

5. Specific Segment Training:
Luke should prioritize training the segments where he lost the most time, such as running 1, wall balls, running 8, and running 7. Incorporating specific exercises and drills that mimic these segments will help him improve his performance in those areas.

By implementing these strategies and incorporating targeted training techniques, Luke can enhance his overall performance and improve his ranking in future Hyrox races.

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.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Thomas Scott 2020 Chicago 01:38:15
Mahmood Amar 2024 Birmingham 01:37:52
Manning Evander 2023 Dallas 01:38:20
Patel Taral 2023 London 01:38:14
Vidal Serra Ricardo 2022 Madrid 01:38:27
Manna Giuseppe 2024 Rimini 01:38:09
Firmani Antonio 2024 Rimini 01:38:11
Wong Tung Lui 2023 Hong Kong 01:38:24
Piticev Kevin 2018 Wien 01:38:43
Clement Damien 2024 Bordeaux 01:38:22

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Glasgow 01:34:44
2024 Manchester 01:36:49

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