Season 24/25 2024 Brisbane (1226) HYROX (1014) Men (594) Bennett Russell

Bennett Russell Hyrox Result

Dive into this athlete’s performance at 2024 Brisbane 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 987 similar athletes.

Performance Highlights

AUS AUS Flag Men 40-44 #112046 01:44:56 76th in AG | Top 87.4% 503rd | Top 84.7%
-02:28
48:37
Run Total
-00:17
06:05
Avg. Lap
+00:18
05:31
Best Lap
+03:33
48:17
Workout Total
+00:27
06:02
Avg. Workout
-01:06
08:05
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 987 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 987 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Bennett Russell'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 Bennett Russell'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 987 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 Bennett Russell'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 Bennett Russell'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 04:57. Check the detail of the improvement plan below.

03:47 Potential Improvement 76.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:47 12:09 to 08:22 76.4%
Farmers Carry 00:39 03:18 to 02:39 13.1%
Sled Pull 00:16 06:23 to 06:07 5.4%
Ski Erg 00:14 04:59 to 04:45 4.7%
Rowing 00:01 05:13 to 05:12 0.3%
Sled Push 00:00 03:27 to 03:27 0.0%
Burpees Broad Jump 00:00 06:32 to 06:32 0.0%
Sandbag Lunges 00:00 06:16 to 06:16 0.0%
Run Total 00:00 48:37 to 48:37 0.0%

Splits Time

Bennett Russell Perfect Race
Splits Total Average Total
Running 1 03:52 00:00 05:18 -01:26 00:00 +00:00
Ski Erg 04:59 03:52 04:43 +00:16 05:18 -01:26
Running 2 05:31 08:51 05:48 -00:17 10:01 -01:10
Sled Push 03:27 14:22 03:34 -00:07 15:49 -01:27
Running 3 05:50 17:49 06:24 -00:34 19:23 -01:34
Sled Pull 06:23 23:39 06:11 +00:12 25:47 -02:08
Running 4 06:05 30:02 06:22 -00:17 31:58 -01:56
Burpees Broad Jump 06:32 36:07 07:05 -00:33 38:20 -02:13
Running 5 06:25 42:39 06:39 -00:14 45:25 -02:46
Rowing 05:13 49:04 05:14 -00:01 52:04 -03:00
Running 6 06:38 54:17 06:28 +00:10 57:18 -03:01
Farmers Carry 03:18 01:00:55 02:37 +00:41 01:03:46 -02:51
Running 7 07:03 01:04:13 06:26 +00:37 01:06:23 -02:10
Sandbag Lunges 06:16 01:11:16 06:38 -00:22 01:12:49 -01:33
Running 8 07:16 01:17:32 07:36 -00:20 01:19:27 -01:55
Wall Balls 12:09 01:24:48 08:42 +03:27 01:27:03 -02:15
Roxzone 08:05 01:44:56 09:11 -01:06 01:44:56
Based on 987 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Russell Bennett showcased a strong performance in the 2024 Brisbane Hyrox race, placing in the top 49% overall and the top 52% in his age group. His total running time was notably faster than average, indicating a strong runner profile with a significant ability to maintain speed across the running segments. However, his performance varied across different exercise stations. His initial laps were executed at a fast pace, potentially causing fatigue that affected his performance in later segments.

Segments to Improve

  • Wall Balls: This was the slowest segment compared to the average. Russell should focus on improving his form and endurance. Suggested exercises:
    • Wall Ball Drills: Practice with a lighter weight to perfect form before increasing weight.
    • Squat Endurance: Incorporate high-rep bodyweight squats and weighted squats into training.
    • Core Strengthening: Include planks, Russian twists, and leg raises to stabilize during wall ball throws.
  • Farmers Carry: This segment lagged behind due to slower transitions and grip strength. Suggested exercises:
    • Grip Strength Training: Use hand grippers and towel hangs to improve grip endurance.
    • Loaded Carries: Practice with heavier weights over varied distances to build strength and efficiency.
    • Core Stability: Focus on exercises like the farmer's walk with varying weights to enhance balance and core strength.
  • Sled Pull: Improving technique and upper body strength is crucial. Suggested exercises:
    • Upper Body Strengthening: Incorporate pull-ups, bent-over rows, and seated rows to build pulling power.
    • Technique Drills: Practice sled pulls focusing on hand-over-hand techniques to enhance speed.
    • Endurance Training: Combine sled pulls with running to simulate race conditions and improve endurance.

Race Strategies

  • Pacing Strategy: Avoid starting the race at an excessively fast pace. Maintain a steady pace to conserve energy for later segments.
  • Transition Efficiency: Work on minimizing time spent in the roxzone by practicing efficient transitions between exercise stations.
  • Compromised Running Scenarios: Simulate race conditions in training by running immediately after completing exercises to improve recovery and running efficiency post-exercise.
  • Focus on Weak Segments: Prioritize improving technique and efficiency in the weaker segments during training to balance overall race performance.
Similar Athletes
Fohne Bernd 2023 Hamburg 01:45:19
Das Suman 2024 Dubai 01:45:08
Ross David 2024 Manchester 01:44:49
Taylor James 2024 London 01:44:49
Marsden Josh 2024 Birmingham 01:44:44
Istace Julien 2024 Paris 01:45:24
Öberg Dan 2023 Stockholm 01:44:52
Halpern Vincent 2024 Sports Direct HYROX London 01:45:23
Sotiriou George 2024 London 01:44:28
Adair Ian 2023 London 01:45:04

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