Dive into this athlete’s performance at 2024 Cape Town 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Sparg Brett's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Sparg Brett hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Sparg Brett’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Sparg Brett'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 05:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:02 | 40:06 to 36:04 | 80.7% |
| Burpees Broad Jump | 00:33 | 04:19 to 03:46 | 11.0% |
| Wall Balls | 00:14 | 04:59 to 04:45 | 4.7% |
| Farmers Carry | 00:05 | 01:45 to 01:40 | 1.7% |
| Sled Pull | 00:04 | 03:47 to 03:43 | 1.3% |
| Ski Erg | 00:02 | 04:09 to 04:07 | 0.7% |
| Sled Push | 00:00 | 01:52 to 01:52 | 0.0% |
| Rowing | 00:00 | 04:21 to 04:21 | 0.0% |
| Sandbag Lunges | 00:00 | 03:52 to 03:52 | 0.0% |
| Sparg Brett | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:05 | 00:00 | 04:06 +00:59 | 00:00 +00:00 |
| Ski Erg | 04:09 | 05:05 | 04:15 -00:06 | 04:06 +00:59 |
| Running 2 | 04:48 | 09:14 | 04:25 +00:23 | 08:21 +00:53 |
| Sled Push | 01:52 | 14:02 | 02:31 -00:39 | 12:46 +01:16 |
| Running 3 | 04:55 | 15:54 | 04:45 +00:10 | 15:17 +00:37 |
| Sled Pull | 03:47 | 20:49 | 04:08 -00:21 | 20:02 +00:47 |
| Running 4 | 04:55 | 24:36 | 04:44 +00:11 | 24:10 +00:26 |
| Burpees Broad Jump | 04:19 | 29:31 | 04:18 +00:01 | 28:54 +00:37 |
| Running 5 | 05:09 | 33:50 | 04:52 +00:17 | 33:12 +00:38 |
| Rowing | 04:21 | 38:59 | 04:32 -00:11 | 38:04 +00:55 |
| Running 6 | 05:02 | 43:20 | 04:46 +00:16 | 42:36 +00:44 |
| Farmers Carry | 01:45 | 48:22 | 01:53 -00:08 | 47:22 +01:00 |
| Running 7 | 04:55 | 50:07 | 04:45 +00:10 | 49:15 +00:52 |
| Sandbag Lunges | 03:52 | 55:02 | 04:15 -00:23 | 54:00 +01:02 |
| Running 8 | 05:21 | 58:54 | 05:05 +00:16 | 58:15 +00:39 |
| Wall Balls | 04:59 | 01:04:15 | 05:22 -00:23 | 01:03:20 +00:55 |
| Roxzone | 04:59 | 01:14:05 | 05:23 -00:24 | 01:14:05 |
Brett Sparg delivered an impressive performance at the 2024 Cape Town Hyrox race, finishing with an overall rank of 32 out of 394 athletes and securing the top spot in his age group (45-49). This places him in the top 8% overall and the top 3% in his category. His overall time was 01:14:05. While Brett excelled in strength-related segments like the Sled Push and Rowing, his total running time was 02:18 slower than average, indicating an area for improvement. The initial running segments suggest that Brett started slightly slower than average, which might have impacted his overall running performance. His performance suggests a hybrid profile, excelling in strength activities but needing improvements in running.
The total running time was 02:18 slower than the average, highlighting a need for enhanced running efficiency. Brett can benefit from incorporating interval training and tempo runs into his routine. Interval training should involve short, intense bursts of running followed by rest periods, which can improve speed and endurance. Tempo runs at a steady, challenging pace can help build stamina.
Exercises: Fartlek runs, hill repeats, and interval training on a track.
With a time of 00:04:19, this was 00:07 slower than average. Brett should focus on improving explosive power and agility. Plyometric exercises can enhance his ability to perform burpees efficiently.
Exercises: Box jumps, squat jumps, and burpee pull-ups.
Although faster than average, optimizing transition times can lead to significant overall time savings. Brett should practice smooth transitions between exercises to maintain a steady pace.
Drills: Transition practice sessions, focusing on quick equipment setup and breakdown.
Start the race at a moderate pace to conserve energy for later stages. Gradually increase pace as the race progresses, especially in the running segments where time was lost.
Minimize time spent in the Roxzone by practicing quick transitions in training. Set up equipment beforehand if possible to reduce transition times during the race.
Leverage strength in segments like Sled Push and Rowing, where Brett already performs well, to gain time advantage. Prioritize maintaining form and efficiency to avoid fatigue.
Practice running after completing strength exercises to simulate race conditions. This can help adapt to the fatigue experienced during the actual event.
| Similar Athletes | |||
|---|---|---|---|
| Trojanowicz Sebastian | 2024 Gdansk | 01:13:37 | |
| Hennelly Shane | 2024 Dublin | 01:14:30 | |
| Bonetti Cristian | 2024 Rimini | 01:14:03 | |
| Bräuer Dirk | 2024 Berlin | 01:13:41 | |
| Kerbusch Sander | 2023 Amsterdam | 01:13:47 | |
| Callaghan James | 2023 Sydney | 01:14:02 | |
| Hewison Joe | 2022 Birmingham | 01:14:07 | |
| Schönleber Rene | 2024 Stuttgart | 01:13:36 | |
| Heayberd Adam | 2024 Dublin | 01:13:35 | |
| Vinnemeier Luke | 2024 Frankfurt | 01:13:36 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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