Season 23/24 2024 Copenhagen (1246) HYROX (1014) Men (686) Lynch Samuel

Lynch Samuel Hyrox Result

Dive into this athlete’s performance at 2024 Copenhagen 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 #102017 01:19:59 84th in AG | Top 57.5% 333rd | Top 48.5%
+00:55
41:08
Run Total
+00:08
05:09
Avg. Lap
-00:10
04:11
Best Lap
-00:57
32:44
Workout Total
-00:07
04:05
Avg. Workout
+00:03
06:10
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 Lynch Samuel'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 Lynch Samuel'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 Lynch Samuel'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 Lynch Samuel'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 04:41. Check the detail of the improvement plan below.

02:04 Potential Improvement 44.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:04 41:08 to 39:04 44.1%
Wall Balls 01:53 07:18 to 05:25 40.2%
Rowing 00:20 04:55 to 04:35 7.1%
Farmers Carry 00:10 02:02 to 01:52 3.6%
Ski Erg 00:08 04:23 to 04:15 2.8%
Sled Pull 00:06 04:18 to 04:12 2.1%
Sled Push 00:00 02:26 to 02:26 0.0%
Burpees Broad Jump 00:00 04:13 to 04:13 0.0%
Sandbag Lunges 00:00 03:09 to 03:09 0.0%

Splits Time

Lynch Samuel Perfect Race
Splits Total Average Total
Running 1 10:11 00:00 04:21 +05:50 00:00 +00:00
Ski Erg 04:23 10:11 04:21 +00:02 04:21 +05:50
Running 2 04:11 14:34 04:43 -00:32 08:42 +05:52
Sled Push 02:26 18:45 02:43 -00:17 13:25 +05:20
Running 3 04:24 21:11 05:05 -00:41 16:08 +05:03
Sled Pull 04:18 25:35 04:32 -00:14 21:13 +04:22
Running 4 04:21 29:53 05:05 -00:44 25:45 +04:08
Burpees Broad Jump 04:13 34:14 04:48 -00:35 30:50 +03:24
Running 5 04:22 38:27 05:13 -00:51 35:38 +02:49
Rowing 04:55 42:49 04:40 +00:15 40:51 +01:58
Running 6 04:20 47:44 05:06 -00:46 45:31 +02:13
Farmers Carry 02:02 52:04 02:02 +00:00 50:37 +01:27
Running 7 04:18 54:06 05:05 -00:47 52:39 +01:27
Sandbag Lunges 03:09 58:24 04:40 -01:31 57:44 +00:40
Running 8 05:05 01:01:33 05:33 -00:28 01:02:24 -00:51
Wall Balls 07:18 01:06:38 05:55 +01:23 01:07:57 -01:19
Roxzone 06:10 01:19:59 06:07 +00:03 01:19:59
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Samuel Lynch demonstrated a commendable performance in the 2024 Copenhagen HYROX, securing a position in the top 32% of all athletes and placing in the top 39% within his age group. A detailed analysis of his performance reveals a stronger inclination towards running, evidenced by his overall faster total running time despite being slightly slower than the average. This suggests Samuel has a runner's profile but could benefit from balanced strength training to improve his overall HYROX performance. Notably, his pacing in the initial running segment was significantly slower than average, indicating a potential strategy of conserving energy for later stages. However, this approach might have limited his performance in the first running segment but allowed him to excel in subsequent running segments and exercises, indicating a potential for a more balanced energy distribution strategy.

Segments to Improve:

  • Wall Balls: Samuel's performance in Wall Balls was significantly slower than average, indicating a need for improvement in both strength and technique. To enhance performance, Samuel should focus on high-repetition wall ball drills to build endurance and practice squatting deeply with a strong posture to maintain efficiency throughout the exercise. Incorporating exercises like thrusters, medicine ball cleans, and squats can also help improve strength and technique for this segment.
  • Total Running Time: Despite having a runner's profile, there's room for improvement in Samuel's total running time. To improve, Samuel should integrate interval training with a mix of short, high-intensity sprints and longer, sustained runs to improve both speed and endurance. Focusing on running technique, especially post-exercise when fatigue sets in, can also help maintain speed throughout the race.
  • Roxzone: Samuel's slower-than-average Roxzone time suggests a need for faster transitions and improved overall fitness. Incorporating circuit training with minimal rest between different types of exercises can simulate the quick transitions needed during a HYROX race. Additionally, practicing specific transition drills, where Samuel quickly moves from one exercise to running or another exercise, can help improve his efficiency in these segments.
  • Rowing: Samuel's rowing segment was slightly below average. To improve, focusing on rowing technique, particularly the efficiency of the stroke and maintaining a strong, consistent pace, can be beneficial. Incorporating rowing intervals into training, with emphasis on explosive power during the drive phase and controlled recovery, can help improve overall rowing performance.

Race Strategies:

  • Energy Distribution: Samuel should consider a more balanced energy distribution strategy throughout the race. Starting too slow in the initial running segment may conserve energy, but a slightly faster pace could improve overall time without significantly impacting performance in later stages. Monitoring heart rate and perceived exertion could help find an optimal pace that balances endurance and speed.
  • Transition Efficiency: Improving transition times between exercises and running segments can significantly enhance overall performance. Practicing quick transitions during training and developing a mental checklist for each transition phase can help minimize time lost in the Roxzone.
  • Strength and Endurance Balance: Given Samuel's runner profile, incorporating more strength training, particularly focusing on exercises that mimic race day challenges like sled pushes/pulls and wall balls, can provide a more balanced fitness level. This should be coupled with continued focus on running endurance and speed work to maintain his strengths.
  • Technique Focus: For segments like wall balls and rowing where technique can greatly influence performance, dedicating training sessions to technique improvement can yield significant time savings. Working with a coach or utilizing video analysis to pinpoint inefficiencies can be particularly effective.

By addressing these areas of improvement and implementing the suggested strategies, Samuel Lynch has the potential to significantly enhance his HYROX performance, leveraging his strengths as a runner while developing a more well-rounded athletic profile.

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
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Liu Alexander 2024 Beijing 01:19:51
Schröder Niclas 2024 Malaga 01:20:08
Garcia Aguirre Ander 2021 Madrid 01:19:30
Eberle Oscar 2023 Anaheim 01:19:55
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Measure Your Performance Against Top Athletes

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