Season 23/24 2024 Manchester (2151) HYROX (1910) Men (1300) Rawls Ben

Rawls Ben Hyrox Result

Dive into this athlete’s performance at 2024 Manchester 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 #130023 01:26:21 117th in AG | Top 69.2% 698th | Top 53.7%
+04:40
47:42
Run Total
+00:35
05:57
Avg. Lap
-00:18
04:17
Best Lap
-03:51
32:35
Workout Total
-00:29
04:04
Avg. Workout
-00:52
06:04
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 Rawls Ben'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 Rawls Ben'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 Rawls Ben'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 Rawls Ben'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 07:00. Check the detail of the improvement plan below.

05:53 Potential Improvement 84.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:53 47:42 to 41:49 84.0%
Burpees Broad Jump 01:07 06:09 to 05:02 16.0%
Ski Erg 00:00 04:01 to 04:01 0.0%
Sled Push 00:00 02:37 to 02:37 0.0%
Sled Pull 00:00 04:02 to 04:02 0.0%
Rowing 00:00 04:14 to 04:14 0.0%
Farmers Carry 00:00 01:37 to 01:37 0.0%
Sandbag Lunges 00:00 04:46 to 04:46 0.0%
Wall Balls 00:00 05:09 to 05:09 0.0%

Splits Time

Rawls Ben Perfect Race
Splits Total Average Total
Running 1 04:17 00:00 04:38 -00:21 00:00 +00:00
Ski Erg 04:01 04:17 04:27 -00:26 04:38 -00:21
Running 2 05:39 08:18 04:59 +00:40 09:05 -00:47
Sled Push 02:37 13:57 02:56 -00:19 14:04 -00:07
Running 3 05:47 16:34 05:26 +00:21 17:00 -00:26
Sled Pull 04:02 22:21 05:00 -00:58 22:26 -00:05
Running 4 05:53 26:23 05:25 +00:28 27:26 -01:03
Burpees Broad Jump 06:09 32:16 05:21 +00:48 32:51 -00:35
Running 5 06:08 38:25 05:35 +00:33 38:12 +00:13
Rowing 04:14 44:33 04:49 -00:35 43:47 +00:46
Running 6 06:27 48:47 05:28 +00:59 48:36 +00:11
Farmers Carry 01:37 55:14 02:12 -00:35 54:04 +01:10
Running 7 06:34 56:51 05:25 +01:09 56:16 +00:35
Sandbag Lunges 04:46 01:03:25 05:08 -00:22 01:01:41 +01:44
Running 8 06:57 01:08:11 06:03 +00:54 01:06:49 +01:22
Wall Balls 05:09 01:15:08 06:33 -01:24 01:12:52 +02:16
Roxzone 06:04 01:26:21 06:56 -00:52 01:26:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ben Rawls demonstrated a commendable performance in the 2024 Manchester HYROX, placing in the top 40% of his age group and overall in the top 36% among 1910 athletes. His overall time was 01:26:21, with a total running time of 00:47:42, which was 06:08 slower than average. Despite starting off strong in Running 1, Ben’s running pace gradually slowed down, indicating potential issues with endurance or pacing. His strength segments, notably the Sled Pull and Wall Balls, were significantly faster than average, showcasing a stronger inclination towards strength-based exercises over pure running. This hybrid profile suggests that while Ben has considerable strength, there is a need to balance his training more effectively to improve his running endurance and pacing throughout the race.

Segments to Improve

  • Running Segments: Given the total running time was considerably slower than average, focusing on endurance and speed training is crucial. Interval training, such as 400m repeats with rest equal to the run time, can help improve speed. Long, slow runs to increase aerobic capacity, and tempo runs to improve lactate threshold, should be incorporated into his training routine at least twice a week. Additionally, incorporating hill sprints can improve strength and endurance in running.
  • Burpees Broad Jump: This segment was significantly slower, indicating a need for improvement in explosive strength and coordination. Plyometric exercises, such as box jumps and squat jumps, can enhance explosive power. Practicing burpees separately, focusing on form and efficiency, then gradually incorporating the broad jump to reduce the time taken per repetition, will also be beneficial.
  • Transition Times (Roxzone): While faster than average, further reducing transition times can help shave off crucial seconds. This can be achieved by practicing quick transitions between exercises in training sessions and focusing on overall fitness to reduce fatigue levels, allowing for faster movement between segments.

Race Strategies

  • Effective Pacing: Ben started the race faster than average but slowed down as the race progressed. Implementing a pacing strategy that starts slightly slower than his average pace and gradually increasing the intensity can help maintain a more consistent speed throughout. Regularly training at his desired race pace can also make this pace feel more natural on race day.
  • Strength and Endurance Balance: Given Ben’s strong performance in strength segments, maintaining his strength while improving running endurance is key. This can be achieved by alternating strength training days with running-focused training days, ensuring adequate recovery to prevent overtraining.
  • Transitions Training: Practicing quick transitions between exercises during training sessions can significantly reduce overall time. Setting up a mini-circuit that mimics the race structure, focusing on swiftly moving from one exercise to the next, can help improve his Roxzone times.
  • Mental Preparation: Endurance races are not just physical but also mental challenges. Incorporating mental toughness exercises, such as visualization techniques and positive self-talk, can help Ben stay focused and push through difficult segments of the race.

By focusing on these areas, Ben Rawls can significantly improve his performance in future HYROX races. Balancing his evident strength capabilities with enhanced running performance and efficient transitions will be key to climbing the ranks in his age group and overall standings.

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
Poblet Brett 2022 Madrid 01:26:28
Koekoek Ted 2023 Amsterdam 01:26:26
Freund Sebastian 2024 Vienna - European Championship 01:26:22
Cox Mark 2023 Dallas 01:26:13
Allende Morales César Alejandro 2022 Madrid 01:26:29
Darland Walter 2023 Rotterdam 01:26:46
Shawyer Adam 2023 London 01:26:43
Fürst Rainer 2019 Leipzig 01:26:22
Hanna John 2022 London 01:26:04
Grol Jonas 2023 Karlsruhe 01:26:09

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Essen 01:19:24
2022 London 01:22:06
2023 London 01:19:30
2023 Glasgow 01:19:18
2022 London 01:31:21
2022 Birmingham 01:37:41

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