Cannon Greg Hyrox Result

Dive into this athlete’s performance at 2023 London 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 45-49 #130031 01:24:57 46th in AG | Top 38.7% 578th | Top 45.3%
-00:32
41:50
Run Total
-00:03
05:14
Avg. Lap
-00:12
04:19
Best Lap
+01:38
37:31
Workout Total
+00:12
04:41
Avg. Workout
-01:02
05:41
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 Cannon 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 Cannon 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 Cannon 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 Cannon 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 03:54. Check the detail of the improvement plan below.

01:56 Potential Improvement 49.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:56 07:57 to 06:01 49.6%
Farmers Carry 01:00 03:02 to 02:02 25.6%
Burpees Broad Jump 00:24 05:22 to 04:58 10.3%
Run Total 00:21 41:50 to 41:29 9.0%
Rowing 00:09 04:52 to 04:43 3.8%
Sled Pull 00:04 04:40 to 04:36 1.7%
Ski Erg 00:00 04:19 to 04:19 0.0%
Sled Push 00:00 02:31 to 02:31 0.0%
Sandbag Lunges 00:00 04:48 to 04:48 0.0%

Splits Time

Cannon Greg Perfect Race
Splits Total Average Total
Running 1 04:27 00:00 04:35 -00:08 00:00 +00:00
Ski Erg 04:19 04:27 04:26 -00:07 04:35 -00:08
Running 2 04:19 08:46 04:55 -00:36 09:01 -00:15
Sled Push 02:31 13:05 02:51 -00:20 13:56 -00:51
Running 3 04:34 15:36 05:22 -00:48 16:47 -01:11
Sled Pull 04:40 20:10 04:53 -00:13 22:09 -01:59
Running 4 06:23 24:50 05:20 +01:03 27:02 -02:12
Burpees Broad Jump 05:22 31:13 05:16 +00:06 32:22 -01:09
Running 5 04:53 36:35 05:30 -00:37 37:38 -01:03
Rowing 04:52 41:28 04:48 +00:04 43:08 -01:40
Running 6 04:54 46:20 05:21 -00:27 47:56 -01:36
Farmers Carry 03:02 51:14 02:10 +00:52 53:17 -02:03
Running 7 06:32 54:16 05:21 +01:11 55:27 -01:11
Sandbag Lunges 04:48 01:00:48 05:02 -00:14 01:00:48 +00:00
Running 8 05:51 01:05:36 05:57 -00:06 01:05:50 -00:14
Wall Balls 07:57 01:11:27 06:27 +01:30 01:11:47 -00:20
Roxzone 05:41 01:24:57 06:43 -01:02 01:24:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Greg Cannon had a solid performance in the Hyrox race, finishing in the top 29% of all athletes and the top 26% in his age group. His overall time of 01:24:57 is respectable, but there are areas where he can make improvements to enhance his performance.

In terms of pacing, it is worth noting that Greg's total running time of 00:41:50 was 00:35 slower than the average for his finish time. This indicates that he may have either rested more or taken longer transitions in the roxzone. To improve this segment, Greg should focus on improving his overall fitness and his transition time.

Segment Analysis:
The segments where Greg lost the most time were Wall Balls, Running 7, Running 4, Farmers Carry, Run Total, and Burpees Broad Jump. Let's analyze each of these segments in detail and provide specific training strategies and techniques to improve performance in these areas.

1. Wall Balls:

Greg's time of 00:07:57 in this segment was 01:31 slower than the average. To improve his performance in Wall Balls, he should focus on the following strategies:
- Practice wall ball exercises to improve strength and accuracy.
- Incorporate high-intensity interval training (HIIT) workouts that simulate the demands of wall balls.
- Work on proper form and technique, ensuring that the ball is released at the highest point of the throw.

2. Running 7:

Greg's time of 00:06:32 in this segment was 01:11 slower than the average. To improve his running performance, particularly in longer distances, he should consider the following strategies:
- Incorporate longer distance runs into his training routine to build endurance.
- Implement interval training to improve speed and stamina.
- Focus on strengthening the lower body through exercises such as squats, lunges, and plyometric drills.
- Consider working with a running coach to improve running technique and form.

3. Running 4:

Greg's time of 00:06:23 in this segment was 01:01 slower than the average. To improve his running performance in this segment, he can implement the following strategies:
- Include hill sprints and incline treadmill workouts to build strength and endurance.
- Incorporate interval training, alternating between high-intensity sprints and recovery periods.
- Work on improving running form and efficiency, focusing on maintaining a steady pace throughout the segment.

4. Farmers Carry:

Greg's time of 00:03:02 in this segment was 00:49 slower than the average. To improve performance in the Farmers Carry, he should focus on the following strategies:
- Incorporate specific grip and forearm strength exercises into his training routine.
- Practice carrying heavier loads during training sessions to increase overall strength.
- Implement interval training with shorter bursts of higher intensity carrying to improve stamina.

5. Run Total:

Greg's total running time of 00:41:50 was 00:35 slower than the average. To improve overall running performance, he should consider the following strategies:
- Incorporate interval training to improve speed and endurance.
- Include tempo runs and fartlek workouts to simulate race conditions.
- Focus on strength training exercises that target the muscles used in running, such as lunges, squats, and plyometric drills.

6. Burpees Broad Jump:

Greg's time of 00:05:22 in this segment was 00:27 slower than the average. To improve performance in Burpees Broad Jump, he should focus on the following strategies:
- Incorporate burpee exercises into his training routine to build strength and endurance.
- Practice explosive jumps during burpees to improve power and speed.
- Work on maintaining a consistent rhythm and form throughout the segment.

Strategies


To improve overall performance in the race, Greg should consider implementing the following strategies:
- Focus on pacing throughout the race to ensure consistent effort and avoid burning out too early.
- Practice transitions and roxzone activities to minimize time spent in these areas.
- Develop a race-specific training plan that includes specific workouts targeting the identified areas of improvement.
- Consider working with a coach or trainer to provide guidance and support in optimizing race strategies and training techniques.

By implementing these strategies and incorporating specific exercises, drills, and training routines tailored to enhance performance in the identified areas, Greg can improve his overall performance in future Hyrox races.

Similar Athletes
Ziolek Patryk 2024 Gdansk 01:25:10
Jenkinson Mark 2024 Sports Direct HYROX London 01:24:39
Homrighausen Sebastian 2021 Hamburg 01:25:04
Thiel Jannik 2023 München 01:25:03
Doris Michael 2023 London 01:24:31
Undy Mitchell 2024 Melbourne 01:25:19
Stengritt Dan 2023 Frankfurt 01:25:23
Nigro Giuseppe 2024 Milan 01:25:05
Crisman Alex 2022 Chicago 01:24:47
Jansen Martijn 2021 Amsterdam 01:25:00

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