Walker Greg 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 30-34 #180022 01:11:42 49th in AG | Top 15.7% 174th | Top 13.4%
+00:49
37:09
Run Total
+00:06
04:38
Avg. Lap
-00:11
03:49
Best Lap
-01:12
29:01
Workout Total
-00:09
03:37
Avg. Workout
+00:22
05:32
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 Walker Greg'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 Walker Greg'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 Walker Greg'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 Walker Greg'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 04:33. Check the detail of the improvement plan below.

02:15 Potential Improvement 49.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:15 37:09 to 34:54 49.5%
Wall Balls 01:22 05:53 to 04:31 30.0%
Sled Push 00:34 02:35 to 02:01 12.5%
Sandbag Lunges 00:14 03:55 to 03:41 5.1%
Burpees Broad Jump 00:05 03:36 to 03:31 1.8%
Sled Pull 00:03 03:34 to 03:31 1.1%
Ski Erg 00:00 03:47 to 03:47 0.0%
Rowing 00:00 04:17 to 04:17 0.0%
Farmers Carry 00:00 01:24 to 01:24 0.0%

Splits Time

Walker Greg Perfect Race
Splits Total Average Total
Running 1 03:49 00:00 04:02 -00:13 00:00 +00:00
Ski Erg 03:47 03:49 04:13 -00:26 04:02 -00:13
Running 2 04:28 07:36 04:18 +00:10 08:15 -00:39
Sled Push 02:35 12:04 02:28 +00:07 12:33 -00:29
Running 3 04:52 14:39 04:36 +00:16 15:01 -00:22
Sled Pull 03:34 19:31 04:00 -00:26 19:37 -00:06
Running 4 04:37 23:05 04:34 +00:03 23:37 -00:32
Burpees Broad Jump 03:36 27:42 04:04 -00:28 28:11 -00:29
Running 5 04:49 31:18 04:42 +00:07 32:15 -00:57
Rowing 04:17 36:07 04:29 -00:12 36:57 -00:50
Running 6 04:38 40:24 04:36 +00:02 41:26 -01:02
Farmers Carry 01:24 45:02 01:48 -00:24 46:02 -01:00
Running 7 04:47 46:26 04:35 +00:12 47:50 -01:24
Sandbag Lunges 03:55 51:13 04:04 -00:09 52:25 -01:12
Running 8 05:09 55:08 04:56 +00:13 56:29 -01:21
Wall Balls 05:53 01:00:17 05:07 +00:46 01:01:25 -01:08
Roxzone 05:32 01:11:42 05:10 +00:22 01:11:42
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

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Overall Performance

Greg Walker's performance in the 2024 Manchester HYROX race places him impressively within the top 9% of all participants and the top 11% in his age group, which is an outstanding achievement. His overall time of 01:11:42 indicates a well-prepared athlete capable of both endurance and strength challenges. However, analysis of his total running time, which was 01:25 slower than average, suggests that while Greg has a strong foundation in strength exercises, his running performance could be the limiting factor in achieving even higher ranks. His splits indicate a hybrid profile but lean more towards strength, as evidenced by faster-than-average times in most strength-oriented exercises like the Sled Push, Sled Pull, and Farmers Carry. The need for improvement in running segments, the Roxzone, and particularly in Wall Balls, where significant time was lost, is evident.

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Segments to Improve



1. Total Running Time & Specific Running Segments (Running 2, 3, 7, 8):

- Training Strategies: To enhance running endurance and speed, interval training should become a central part of Greg's regime. High-Intensity Interval Training (HIIT) on the track with varied distances (400m, 800m, 1km repeats) at a faster pace than his race pace can improve VO2 max and running efficiency. Incorporating hill sprints will build strength in running muscles, enhancing speed and power.
- Technique Corrections: Focus on running form, particularly during fatigued states. This includes maintaining a slight forward lean, optimizing foot strike, and ensuring arm movements are efficient and in sync with leg stride.

2. Wall Balls:

- Training Strategies: To address the time lost in Wall Balls, Greg should incorporate more functional full-body workouts focusing on explosive power and endurance. Exercises like thrusters, kettlebell swings, and medicine ball slams can mimic the movement pattern and improve muscular endurance and coordination required for Wall Balls.
- Technique Corrections: Ensure the squat depth is consistent and the ball is thrown at the same target height each time to maintain a steady rhythm. Practicing Wall Balls in a fatigued state at the end of workouts can also simulate race conditions, improving performance in this segment.

3. Roxzone:

- Training Strategies: Improvement in the Roxzone segment indicates a need for better overall fitness and more efficient transitions. Circuit training that mimics the race layout, moving quickly from one exercise to the next with minimal rest, can help reduce transition times. Additionally, practicing specific transition drills, where Greg quickly shifts from running to strength exercises and vice versa, will enhance his ability to maintain pace throughout the race.
- Technique Corrections: Work on quick and efficient equipment setups and transitions, ensuring minimal time is wasted between exercises.

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Strategies



1. Pacing:
Greg should aim for a steady pace in the initial running segments to conserve energy for strength exercises and the latter half of the race. By segmenting the race into thirds and aiming to maintain a consistent effort level throughout, he can avoid early fatigue and keep a reserve for the final segments.

2. Strength Before Speed:
Given Greg's strength profile, prioritizing a strong performance in strength segments while maintaining a consistent, manageable pace in running segments can help him gain time. However, incorporating more running training as suggested will enable a more balanced approach, allowing for less time lost on run segments.

3. Transition Efficiency:
Focusing on reducing transition times in the Roxzone by practicing quick switches between exercises will minimize idle time. This includes setting up equipment in a way that facilitates quick movement from one segment to the next.

4. Mental Preparation:
Mental resilience training, including visualization techniques and setting mini-goals throughout the race, can help Greg maintain focus and push through challenging segments more effectively.

By addressing these areas with dedicated training and strategic adjustments, Greg Walker has the potential to significantly improve his performance in future HYROX races, potentially achieving top ranks not only in his age group but overall.

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
Lynam Andrew 2023 Barcelona 01:12:00
Lehmann Tassilo 2023 Hamburg 01:11:56
Begehr Fabian 2022 Berlin 01:11:25
Blázquez Martín Alberto 2023 Valencia 01:11:50
Kerr Seaghan 2024 Dublin 01:11:56
Kelly Aaron 2023 Birmingham 01:12:02
Fischer Florian 2019 Hamburg 01:11:28
Brownfield Shane 2022 Chicago 01:12:09
Poulton Matthew 2024 Madrid 01:12:04
Vilain JeanBaptiste 2024 Marseille 01:11:53

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 London 01:02:10
2024 Manchester 01:02:49
2024 Birmingham 01:10:49
2024 Sports Direct HYROX London 01:30:35

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