Season 22/23 2023 Malaga (681) HYROX (560) Men (405) Nolan Simon

Nolan Simon Hyrox Result

Dive into this athlete’s performance at 2023 Malaga 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 40-44 #151019 01:18:00 19th in AG | Top 33.9% 131st | Top 32.3%
+00:52
40:12
Run Total
+00:07
05:01
Avg. Lap
+00:14
04:31
Best Lap
-01:07
31:41
Workout Total
-00:09
03:57
Avg. Workout
+00:19
06:12
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 Nolan 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 Nolan 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 Nolan 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 Nolan 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 04:42. Check the detail of the improvement plan below.

02:17 Potential Improvement 48.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:17 40:12 to 37:55 48.6%
Sled Push 00:49 03:08 to 02:19 17.4%
Rowing 00:41 05:12 to 04:31 14.5%
Farmers Carry 00:32 02:20 to 01:48 11.3%
Burpees Broad Jump 00:23 04:32 to 04:09 8.2%
Ski Erg 00:00 04:12 to 04:12 0.0%
Sled Pull 00:00 03:16 to 03:16 0.0%
Sandbag Lunges 00:00 03:55 to 03:55 0.0%
Wall Balls 00:00 05:06 to 05:06 0.0%

Splits Time

Nolan Simon Perfect Race
Splits Total Average Total
Running 1 04:31 00:00 04:18 +00:13 00:00 +00:00
Ski Erg 04:12 04:31 04:19 -00:07 04:18 +00:13
Running 2 04:54 08:43 04:36 +00:18 08:37 +00:06
Sled Push 03:08 13:37 02:38 +00:30 13:13 +00:24
Running 3 05:10 16:45 04:59 +00:11 15:51 +00:54
Sled Pull 03:16 21:55 04:24 -01:08 20:50 +01:05
Running 4 05:03 25:11 04:58 +00:05 25:14 -00:03
Burpees Broad Jump 04:32 30:14 04:36 -00:04 30:12 +00:02
Running 5 05:21 34:46 05:06 +00:15 34:48 -00:02
Rowing 05:12 40:07 04:38 +00:34 39:54 +00:13
Running 6 05:04 45:19 04:59 +00:05 44:32 +00:47
Farmers Carry 02:20 50:23 01:59 +00:21 49:31 +00:52
Running 7 04:42 52:43 04:58 -00:16 51:30 +01:13
Sandbag Lunges 03:55 57:25 04:32 -00:37 56:28 +00:57
Running 8 05:30 01:01:20 05:25 +00:05 01:01:00 +00:20
Wall Balls 05:06 01:06:50 05:42 -00:36 01:06:25 +00:25
Roxzone 06:12 01:18:00 05:53 +00:19 01:18:00
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Simon Nolan had a strong performance in the 2023 Malaga HYROX race, finishing with an overall rank of 131 out of 560 athletes, placing him in the top 23% of all participants. In his age group (40-44), he ranked 19th out of 80 athletes, also in the top 23%. His overall time was 01:18:00, with a total running time of 00:40:12, which was 02:00 slower than the average for his finish time.

Analysis of Splits:
- Running 1: Simon's time of 00:04:31 was 00:21 slower than average.
- Ski Erg: Simon's time of 00:04:12 was 00:05 faster than average.
- Running 2: Simon's time of 00:04:54 was 00:20 slower than average.
- Sled Push: Simon's time of 00:03:08 was 00:09 slower than average.
- Running 3: Simon's time of 00:05:10 was 00:09 slower than average.
- Sled Pull: Simon's time of 00:03:16 was 01:27 faster than average.
- Running 4: Simon's time of 00:05:03 was 00:04 slower than average.
- Burpees Broad Jump: Simon's time of 00:04:32 was 00:15 slower than average.
- Running 5: Simon's time of 00:05:21 was 00:16 slower than average.
- Rowing: Simon's time of 00:05:12 was 00:39 slower than average.
- Running 6: Simon's time of 00:05:04 was 00:05 slower than average.
- Farmers Carry: Simon's time of 00:02:20 was 00:19 slower than average.
- Running 7: Simon's time of 00:04:42 was 00:16 faster than average.
- Sandbag Lunges: Simon's time of 00:03:55 was 00:33 faster than average.
- Running 8: Simon's time of 00:05:30 was 00:02 faster than average.
- Wall Balls: Simon's time of 00:05:06 was 00:41 faster than average.
- Roxzone: Simon's time of 00:06:12 was 00:32 slower than average.

Segments to Improve


Based on the analysis of Simon's splits, the segments where he lost the most time are:
- Run Total (00:40:12): Simon's total running time was 02:00 slower than the average for his finish time. To improve this segment, Simon should focus on improving his overall fitness and specifically work on his transition time between exercises. Incorporating high-intensity interval training (HIIT) workouts that mimic the race format can help improve his overall fitness and endurance.

- Rowing (00:05:12): Simon's rowing time was 00:39 slower than average. To improve this segment, Simon should focus on building strength and power in his upper body and core. Incorporating exercises such as rowing machine intervals, seated rows, and cable pull-downs can help improve his rowing performance.

- Roxzone (00:06:12): Simon's time spent in the Roxzone was 00:32 slower than average. To improve this segment, Simon should focus on improving his overall fitness and reducing his transition time between exercises. Incorporating circuit training and practicing quick transitions between exercises can help improve his Roxzone performance.

- Best Lap (00:04:31): Simon's best running lap time was 00:21 slower than average. To improve this segment, Simon should focus on improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running performance.

- Running 1 (00:04:31): Simon's time for running segment 1 was 00:21 slower than average. To improve this segment, Simon should focus on improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs can help improve his running performance.

- Running 2 (00:04:54): Simon's time for running segment 2 was 00:20 slower than average. To improve this segment, Simon should continue focusing on improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs can help him increase his running performance.

- Farmers Carry (00:02:20): Simon's time for the Farmers Carry was 00:19 slower than average. To improve this segment, Simon should focus on improving his grip strength and overall strength in his upper body and core. Incorporating exercises such as farmer's carries, deadlifts, and pull-ups can help improve his performance in the Farmers Carry.

- Running 5 (00:05:21): Simon's time for running segment 5 was 00:16 slower than average. To improve this segment, Simon should continue focusing on improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs can help him increase his running performance.

- Burpees Broad Jump (00:04:32): Simon's time for the Burpees Broad Jump was 00:15 slower than average. To improve this segment, Simon should focus on improving his explosive power and overall fitness. Incorporating exercises such as burpees, squat jumps, and box jumps can help improve his performance in the Burpees Broad Jump.

Strategies


To improve his overall performance in future races, Simon can implement the following strategies:
- Focus on pacing: Simon should aim for a consistent pace throughout the race to avoid burning out early or losing speed towards the end. Practice pacing during training sessions and incorporate interval training to improve his ability to maintain a steady pace.

- Transition efficiency: Simon should work on minimizing the time spent in transition between exercises. Practice quick transitions during training sessions and focus on improving overall fitness to reduce fatigue during transitions.

- Strength training: Simon should prioritize strength training to improve his performance in strength-based exercises such as the Farmers Carry and Sled Push. Incorporate exercises that target the specific muscles used in these exercises, such as deadlifts, lunges, and shoulder presses.

- Running endurance and speed: Simon should continue to prioritize running training to improve his overall running performance. Incorporate interval training, hill sprints, and tempo runs to improve running endurance and speed.

- Practice specific exercises: Simon should incorporate specific drills and exercises that mimic the movements and demands of the race segments where he lost the most time. Practice running drills, burpees, and other specific exercises to improve performance in those segments.

Overall, Simon had a strong performance in the HYROX race, but there are areas where he can improve to enhance his overall performance. By focusing on specific training strategies, incorporating targeted exercises, and implementing effective race strategies, Simon can continue to improve his performance and achieve even better results in future 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
Mühl Steffen 2020 Hannover 01:17:45
Meerschaut Jonas 2023 Rotterdam 01:17:32
Mccartney Rudi 2024 Dublin 01:18:22
Braye Mickael 2024 Paris 01:18:17
Harris Theo 2021 London 01:17:41
Hamilton Drew 2022 London 01:18:10
Connor Kay 2024 Madrid 01:17:36
Graham Antony 2024 Manchester 01:17:45
Lebsak Gleb 2024 Hamburg 01:18:25
Nowell Mike 2024 Taipei 01:17:54

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 London 01:15:56
2023 Glasgow 01:23:51
2024 Paris 01:28:10

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