Essex Nigel Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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

AUS AUS Flag Men 50-54 #120011 01:27:08 17th in AG | Top 45.9% 445th | Top 64.0%
-01:29
41:54
Run Total
-00:11
05:14
Avg. Lap
+00:14
04:52
Best Lap
+03:01
39:48
Workout Total
+00:23
04:58
Avg. Workout
-01:30
05:30
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 Essex Nigel'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 Essex Nigel'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 Essex Nigel'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 Essex Nigel'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 05:42. Check the detail of the improvement plan below.

01:45 Potential Improvement 30.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:45 07:59 to 06:14 30.7%
Burpees Broad Jump 01:28 06:37 to 05:09 25.7%
Sandbag Lunges 01:08 06:05 to 04:57 19.9%
Sled Pull 00:37 05:22 to 04:45 10.8%
Rowing 00:24 05:10 to 04:46 7.0%
Ski Erg 00:20 04:45 to 04:25 5.8%
Sled Push 00:00 02:00 to 02:00 0.0%
Farmers Carry 00:00 01:50 to 01:50 0.0%
Run Total 00:00 41:54 to 41:54 0.0%

Splits Time

Essex Nigel Perfect Race
Splits Total Average Total
Running 1 03:48 00:00 04:42 -00:54 00:00 +00:00
Ski Erg 04:45 03:48 04:28 +00:17 04:42 -00:54
Running 2 04:52 08:33 05:01 -00:09 09:10 -00:37
Sled Push 02:00 13:25 02:57 -00:57 14:11 -00:46
Running 3 05:05 15:25 05:28 -00:23 17:08 -01:43
Sled Pull 05:22 20:30 05:02 +00:20 22:36 -02:06
Running 4 05:07 25:52 05:27 -00:20 27:38 -01:46
Burpees Broad Jump 06:37 30:59 05:25 +01:12 33:05 -02:06
Running 5 05:24 37:36 05:38 -00:14 38:30 -00:54
Rowing 05:10 43:00 04:52 +00:18 44:08 -01:08
Running 6 05:15 48:10 05:30 -00:15 49:00 -00:50
Farmers Carry 01:50 53:25 02:13 -00:23 54:30 -01:05
Running 7 05:32 55:15 05:28 +00:04 56:43 -01:28
Sandbag Lunges 06:05 01:00:47 05:12 +00:53 01:02:11 -01:24
Running 8 06:54 01:06:52 06:07 +00:47 01:07:23 -00:31
Wall Balls 07:59 01:13:46 06:38 +01:21 01:13:30 +00:16
Roxzone 05:30 01:27:08 07:00 -01:30 01:27:08
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Nigel Essex delivered a commendable performance in the 2024 Sydney HYROX race, finishing with an overall rank of 445 out of 1059 athletes, placing him in the top 42%. Within his age group (50-54), he ranked 17th out of 50, positioning him in the top 34%. Nigel's total running time was 00:41:54, which is 01:48 faster than the average, indicating a strong running profile. However, his performance in strength-based exercises like Wall Balls and Burpees Broad Jump shows room for improvement. Nigel's first few running segments were significantly faster than average, suggesting he may have started too fast, which could have impacted his later performance in strength exercises.

Segments to Improve

  • Wall Balls: Nigel was 01:24 slower than average in this segment. To improve, focus on leg and core strength, as well as wall ball technique. Exercises like goblet squats, thrusters, and core stabilization drills can help. Practicing wall ball shots with a focus on consistency and breathing can enhance efficiency.
  • Burpees Broad Jump: With a time 01:20 slower than average, Nigel should focus on plyometric training to improve explosiveness. Include box jumps, burpee variations with explosive jumps, and agility ladder drills in regular training. Ensuring proper form with efficient transitions between burpees and jumps will also aid in reducing time.
  • Sandbag Lunges: Nigel was 00:55 slower than average. To enhance this segment, incorporate strength exercises such as weighted lunges, Bulgarian split squats, and balance drills. Practicing lunges with a sandbag can help mimic race conditions and improve endurance and form.
  • Ski Erg & Rowing: Both segments were slower than average (00:17 and 00:18, respectively). Technique refinement is crucial here. Focus on stroke efficiency, maintaining a steady pace, and breathing techniques. Incorporating high-intensity interval training (HIIT) on the ergometer can improve cardiovascular endurance and power output.

Race Strategies

  • Pacing: Starting at a more sustainable pace can help conserve energy for strength-based segments. Nigel should consider a pacing strategy that allows for a steady performance throughout the race.
  • Transition Efficiency: Despite having a faster roxzone time, continuous improvement in transitions can shave off precious seconds. Practice smooth transitions between running and exercises during training to minimize rest time.
  • Compromised Running Drills: Implement running drills post-strength exercises to simulate race fatigue. This will condition Nigel to maintain a strong running performance even after taxing segments.
Similar Athletes
Haydu Andrew 2024 Malaga 01:26:53
Mckay Michael 2024 Vienna - European Championship 01:27:35
Arvizu Hiram 2024 Melbourne 01:27:18
Dominguez Fabian 2023 Malmö 01:27:09
Driver Stephen 2024 Dublin 01:26:52
Fuente Bada David 2023 Bilbao 01:27:07
Whitley Nicholas 2023 Glasgow 01:27:36
Murtagh Ciaran 2024 Glasgow 01:27:16
Watson Jake 2022 London 01:27:32
Ramonda Enzo 2024 Rimini 01:27:17

Measure Your Performance Against Top Athletes

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