Pownall Neil Hyrox Result

Dive into this athlete’s performance at 2024 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 50-54 #112038 01:20:52 20th in AG | Top 12.1% 1004th | Top 37.2%
-00:18
40:13
Run Total
-00:01
05:02
Avg. Lap
+00:16
04:39
Best Lap
-00:39
33:31
Workout Total
-00:05
04:11
Avg. Workout
+00:57
07:10
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 Pownall Neil'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 Pownall Neil'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 Pownall Neil'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 Pownall Neil'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 03:21. Check the detail of the improvement plan below.

02:04 Potential Improvement 61.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:04 06:34 to 04:30 61.7%
Run Total 00:47 40:13 to 39:26 23.4%
Sled Pull 00:14 04:29 to 04:15 7.0%
Farmers Carry 00:10 02:04 to 01:54 5.0%
Sled Push 00:06 02:34 to 02:28 3.0%
Ski Erg 00:00 04:02 to 04:02 0.0%
Rowing 00:00 04:27 to 04:27 0.0%
Sandbag Lunges 00:00 04:01 to 04:01 0.0%
Wall Balls 00:00 05:20 to 05:20 0.0%

Splits Time

Pownall Neil Perfect Race
Splits Total Average Total
Running 1 05:15 00:00 04:23 +00:52 00:00 +00:00
Ski Erg 04:02 05:15 04:22 -00:20 04:23 +00:52
Running 2 04:39 09:17 04:45 -00:06 08:45 +00:32
Sled Push 02:34 13:56 02:44 -00:10 13:30 +00:26
Running 3 04:51 16:30 05:08 -00:17 16:14 +00:16
Sled Pull 04:29 21:21 04:36 -00:07 21:22 -00:01
Running 4 05:04 25:50 05:06 -00:02 25:58 -00:08
Burpees Broad Jump 06:34 30:54 04:56 +01:38 31:04 -00:10
Running 5 05:11 37:28 05:15 -00:04 36:00 +01:28
Rowing 04:27 42:39 04:42 -00:15 41:15 +01:24
Running 6 05:03 47:06 05:09 -00:06 45:57 +01:09
Farmers Carry 02:04 52:09 02:04 +00:00 51:06 +01:03
Running 7 04:55 54:13 05:07 -00:12 53:10 +01:03
Sandbag Lunges 04:01 59:08 04:46 -00:45 58:17 +00:51
Running 8 05:19 01:03:09 05:36 -00:17 01:03:03 +00:06
Wall Balls 05:20 01:08:28 06:00 -00:40 01:08:39 -00:11
Roxzone 07:10 01:20:52 06:13 +00:57 01:20:52
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Neil Pownall showed an impressive performance in the 2024 Birmingham HYROX race, ranking amongst the top 24% of 4107 athletes and standing in the top 8% of his age group (50-54). He finished the race with an overall time of 01:20:52. Notably, his total running time was 00:40:13, which was 00:31 faster than the average time, indicating a strong runner profile. The consistency in his running splits suggests a well-maintained pacing strategy throughout the race.

Neil's strength predominantly lies in his running and endurance, as seen in his running splits and exercises like Ski Erg, Sled Push, and Rowing where he was faster than average. However, his performance in the Burpees Broad Jump and the Roxzone segments indicates room for improvement.

Segments to Improve:

  • Burpees Broad Jump: Neil's performance in this segment was 01:43 slower than average, indicating a need for improvement. Incorporating explosive strength training, such as plyometric exercises, can enhance speed and power. Burpee drills with added broad jumps can improve muscle memory, while resistance training can strengthen leg muscles. Additionally, practicing correct landing and leaping techniques can also enhance performance in this area.
  • Roxzone: The Roxzone time was 01:02 slower than average, suggesting that Neil took more time for transition or rest. To improve transition times, interval training can be effective. This could include exercises like circuit training, focusing on quick transitions between different exercises. Additionally, improving overall fitness levels with endurance training can reduce the need for rest periods.
  • Running: Although Neil's total running time was faster than average, there's always room for improvement. Interval running, hill sprints, or Fartlek training can help boost both speed and endurance. Incorporating strength workouts focusing on core and lower body can also enhance running efficiency.

Race Strategies:

While Neil has a good running pace, starting the race slightly slower can conserve energy for challenging segments like the Burpees Broad Jump and Roxzone. Focusing on maintaining a steady pace instead of attempting bursts of speed can also prevent early fatigue. Additionally, efficient breathing techniques and proper hydration are crucial for longer races. Finally, practicing transitions between running and strength segments can lead to significant time savings in the Roxzone.

With targeted training and strategic planning, Neil has the potential to improve his performance in future races significantly.

Similar Athletes
Chachignon Antoine 2023 Paris 01:21:16
Clark Russell 2024 Brisbane 01:20:26
Pliet Maximilian 2024 Frankfurt 01:21:20
Titherington John 2022 Manchester 01:20:55
Jimenez Muoz Raul 2023 Bilbao 01:20:33
Strauch Martin 2022 Essen 01:20:57
Arenas Martín 2024 Madrid 01:20:56
Lau Thomas 2021 Hamburg 01:20:54
Matys Maik 2024 Hamburg 01:20:22
Ilgar Ogul Can 2024 Manchester 01:21:16

Measure Your Performance Against Top Athletes

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