Honetana Rawiri Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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 785 similar athletes.

Performance Highlights

NZL NZL Flag Men 35-39 #150059 01:50:12 295th in AG | Top 55.9% 1396th | Top 57.0%
+16:19
01:09:53
Run Total
+02:03
08:44
Avg. Lap
+03:44
09:13
Best Lap
-15:52
30:52
Workout Total
-01:59
03:51
Avg. Workout
-00:27
09:31
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 785 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 785 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Honetana Rawiri'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 Honetana Rawiri'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 785 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 Honetana Rawiri'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 Honetana Rawiri'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 18:16. Check the detail of the improvement plan below.

18:16 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 18:16 01:09:53 to 51:37 100.0%
Ski Erg 00:00 03:55 to 03:55 0.0%
Sled Push 00:00 01:52 to 01:52 0.0%
Sled Pull 00:00 03:39 to 03:39 0.0%
Burpees Broad Jump 00:00 04:51 to 04:51 0.0%
Rowing 00:00 04:32 to 04:32 0.0%
Farmers Carry 00:00 02:01 to 02:01 0.0%
Sandbag Lunges 00:00 04:51 to 04:51 0.0%
Wall Balls 00:00 05:11 to 05:11 0.0%

Splits Time

Honetana Rawiri Perfect Race
Splits Total Average Total
Running 1 02:54 00:00 05:24 -02:30 00:00 +00:00
Ski Erg 03:55 02:54 04:47 -00:52 05:24 -02:30
Running 2 09:13 06:49 05:59 +03:14 10:11 -03:22
Sled Push 01:52 16:02 03:43 -01:51 16:10 -00:08
Running 3 09:23 17:54 06:40 +02:43 19:53 -01:59
Sled Pull 03:39 27:17 06:32 -02:53 26:33 +00:44
Running 4 09:24 30:56 06:41 +02:43 33:05 -02:09
Burpees Broad Jump 04:51 40:20 07:30 -02:39 39:46 +00:34
Running 5 09:26 45:11 07:00 +02:26 47:16 -02:05
Rowing 04:32 54:37 05:20 -00:48 54:16 +00:21
Running 6 09:27 59:09 06:43 +02:44 59:36 -00:27
Farmers Carry 02:01 01:08:36 02:50 -00:49 01:06:19 +02:17
Running 7 09:23 01:10:37 06:48 +02:35 01:09:09 +01:28
Sandbag Lunges 04:51 01:20:00 06:57 -02:06 01:15:57 +04:03
Running 8 10:49 01:24:51 08:15 +02:34 01:22:54 +01:57
Wall Balls 05:11 01:35:40 09:05 -03:54 01:31:09 +04:31
Roxzone 09:31 01:50:12 09:58 -00:27 01:50:12
Based on 785 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rawiri, you put in a solid effort at the 2024 Melbourne Hyrox, finishing with an overall time of 01:50:12, which places you in the top 56% of a competitive field. You kicked off strong, clocking a blistering 2:54 for the first run, which shows you have some serious speed in those legs! However, it seems like the pace caught up to you, as your total running time of 01:09:53 was 16:19 slower than the average. It indicates that you might be more of a strength athlete than a pure runner right now. Your performance in the sled push and pull was commendable, showcasing your strength, but this race also revealed some areas needing attention—especially in the middle and late running segments. Remember, running is like a relationship; if you don't pace yourself, you might end up running away from your problems (or just running out of gas on the course). 💪

Segments to Improve:

Let's dive into the segments where you can unleash your full potential. The combined total running time of 00:18:16 in the middle segments (Running 2 to Running 8) is a clear area for improvement. Here’s how we can tackle that:

  • Running Segments (Running 2 to Running 8):
    • Drills: Incorporate interval training into your weekly routine. Try 400m repeats at a pace faster than your race pace, with equal rest intervals. This will help build your speed and endurance.
    • Long Runs: Add a long run each week, progressively increasing your distance. Aim for a conversational pace, focusing on maintaining your form and breathing.
    • Tempo Runs: Designate one day for tempo runs, where you run at a challenging but sustainable pace for 20-30 minutes. This will elevate your lactate threshold and improve your overall stamina.
  • Transition Time (Roxzone):
    • Practice Transitions: Set up mock races where you practice moving quickly between exercises like the sled push and pull, burpees, and wall balls. Time yourself and aim to cut down those transition times.
    • Conditioning Workouts: Incorporate hybrid workouts that combine running with strength exercises, such as running a lap followed by a set of burpees. This will get your body used to switching gears quickly.
  • Strength Endurance:
    • Complexes: Engage in weightlifting complexes (e.g., deadlifts to cleans to presses) to build strength endurance. This will help you maintain power throughout the race.
    • Sandbag Lunges: Integrate more functional movements like lunges with weights, focusing on maintaining form while under fatigue.
Race Strategies:

Now, let’s talk strategy. You’ve got the speed; now it’s about managing that energy and pacing effectively throughout the race.

  • Start Smart: While your first lap was lightning fast, it’s crucial to find a sustainable pace. Consider a negative split strategy—start slightly slower and speed up as you progress.
  • Hydration and Nutrition: Make sure to fuel up pre-race and have a hydration strategy. Practice taking sips of water or electrolyte drinks during the race to avoid burnout.
  • Mindset: Keep a positive mindset. Remember David Goggins’ mantra: "You’re not done when you’re tired; you’re done when you’re finished." Embrace the pain and push through it. 💥
Conclusion:

Rawiri, you’ve laid a solid foundation with your speed and strength, but there’s always room for growth. Implement these strategies, and remember that every training session is a step closer to your goals. You’ve got this! Embrace the grind, and let’s turn those weaknesses into strengths. As Jocko Willink says, "Discipline equals freedom." So let’s get disciplined about those running segments and transitions! You’ll be crushing your next Hyrox race before you know it! 🏆

Keep pushing, stay motivated, and remember that I’m here to help you every step of the way. The Rox-Coach believes in you!

Similar Athletes
Gow Murray 2024 Glasgow 01:49:56
Peter Ashley 2023 London 01:49:50
Locke Mark 2024 Birmingham 01:49:52
Syposz Marcin 2023 Warschau 01:49:45
Plata Elena Andrés 2023 Madrid 01:49:53
Bagnall Luke 2024 Birmingham 01:50:33
Jegede Peter 2023 Barcelona 01:50:28
Ivy Laurice 2021 Chicago 01:50:16
FernándezCid Alejandro 2024 Madrid 01:50:24
Rojas Perez Victor Abdiel 2024 Ciudad de Mexico 01:50:35

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