Howe 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 40-44 #144024 01:29:36 128th in AG | Top 56.6% 744th | Top 58.3%
+04:10
48:29
Run Total
+00:32
06:04
Avg. Lap
+00:47
05:31
Best Lap
-03:12
34:47
Workout Total
-00:24
04:20
Avg. Workout
-00:56
06:23
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 Howe 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 Howe 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 Howe 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 Howe 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 05:44. Check the detail of the improvement plan below.

05:07 Potential Improvement 89.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:07 48:29 to 43:22 89.2%
Sandbag Lunges 00:31 05:40 to 05:09 9.0%
Rowing 00:06 04:56 to 04:50 1.7%
Ski Erg 00:00 04:19 to 04:19 0.0%
Sled Push 00:00 02:35 to 02:35 0.0%
Sled Pull 00:00 04:48 to 04:48 0.0%
Burpees Broad Jump 00:00 04:27 to 04:27 0.0%
Farmers Carry 00:00 01:56 to 01:56 0.0%
Wall Balls 00:00 06:06 to 06:06 0.0%

Splits Time

Howe Greg Perfect Race
Splits Total Average Total
Running 1 05:32 00:00 04:47 +00:45 00:00 +00:00
Ski Erg 04:19 05:32 04:30 -00:11 04:47 +00:45
Running 2 05:31 09:51 05:07 +00:24 09:17 +00:34
Sled Push 02:35 15:22 03:03 -00:28 14:24 +00:58
Running 3 05:58 17:57 05:36 +00:22 17:27 +00:30
Sled Pull 04:48 23:55 05:12 -00:24 23:03 +00:52
Running 4 05:49 28:43 05:35 +00:14 28:15 +00:28
Burpees Broad Jump 04:27 34:32 05:42 -01:15 33:50 +00:42
Running 5 06:15 38:59 05:46 +00:29 39:32 -00:33
Rowing 04:56 45:14 04:54 +00:02 45:18 -00:04
Running 6 06:08 50:10 05:36 +00:32 50:12 -00:02
Farmers Carry 01:56 56:18 02:17 -00:21 55:48 +00:30
Running 7 06:28 58:14 05:35 +00:53 58:05 +00:09
Sandbag Lunges 05:40 01:04:42 05:26 +00:14 01:03:40 +01:02
Running 8 06:52 01:10:22 06:16 +00:36 01:09:06 +01:16
Wall Balls 06:06 01:17:14 06:55 -00:49 01:15:22 +01:52
Roxzone 06:23 01:29:36 07:19 -00:56 01:29:36
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Greg Howe performed well in the HYROX race, finishing in the top 38% of all athletes and the top 37% in his age group. His overall time of 01:29:36 was respectable, but there are areas where he could improve to enhance his performance. Based on his splits, it appears that Greg may have paced himself too slow, resulting in slower running times compared to the average. Additionally, his overall running time was 05:57 slower than average, indicating that he may benefit from focusing more on his running abilities.

Segments to Improve


1. Running 1:
Greg's time of 00:05:32 was 00:55 slower than average. To improve this segment, he should incorporate interval training into his workouts. This could include sprint intervals, hill repeats, and tempo runs to improve his speed and endurance.

2. Running 7:
Greg's time of 00:06:28 was 00:53 slower than average. To improve this segment, he should work on his endurance by incorporating longer distance runs into his training regimen. Additionally, practicing proper running form and technique can help improve efficiency and reduce time lost during this segment.

3. Running 6:
Greg's time of 00:06:08 was 00:32 slower than average. To improve this segment, he should focus on increasing his running cadence. This can be achieved through drills such as high knees, butt kicks, and fast feet exercises. Strengthening the muscles used in running, such as the glutes and quadriceps, can also help improve performance in this segment.

4. Running 5:
Greg's time of 00:06:15 was 00:29 slower than average. To improve this segment, he should work on his agility and change of direction abilities. Incorporating agility ladder drills, cone drills, and lateral movements into his training routine can help improve his performance in this segment.

5. Running 2:
Greg's time of 00:05:31 was 00:26 slower than average. To improve this segment, he should focus on improving his speed and power. Plyometric exercises such as box jumps, squat jumps, and bounding can help increase explosiveness and improve running speed.

Strategies


- Pacing: Greg should aim to find a balance between starting too fast and starting too slow. By practicing race pace runs and monitoring his effort level, he can ensure he maintains a consistent pace throughout the race.
- Transition Time: To improve the roxzone time, Greg should work on improving his overall fitness and transition time. Incorporating circuit training and interval training into his routine can help improve his overall fitness and reduce the time spent in transition between exercises.
- Strength Training: Since Greg's total running time was slower than average, he should incorporate more strength training exercises into his routine. This can help improve his overall running performance by increasing muscle strength and power.
- Running Technique: Greg should focus on improving his running technique to optimize efficiency and reduce time lost during the running segments. This can be achieved through drills and exercises that target proper running form, such as cadence drills, arm swing exercises, and core strengthening exercises.
- Mental Preparation: Greg should work on mental preparation techniques to improve his race performance. This can include visualization exercises, positive self-talk, and setting specific goals for each segment of the race.
- Recovery: Adequate recovery is crucial for performance improvement. Greg should prioritize rest and recovery days in his training schedule to allow his body to properly repair and adapt to the training stimulus. This can include foam rolling, stretching, and incorporating active recovery exercises on rest days.

By implementing these specific training strategies and techniques, Greg Howe can improve his performance in the HYROX race. Focusing on areas of weakness, such as pacing, running technique, and overall fitness, will help him become a stronger and faster athlete.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Heer Konstantin 2024 Frankfurt 01:29:24
Arcos Carvajal Ernesto 2024 Mexico City 01:29:43
Smart Daniel 2024 Manchester 01:29:41
Kanon Maikel 2023 Amsterdam 01:29:47
Chuei Jason 2024 Hong Kong 01:29:20
Booth Oliver 2022 Birmingham 01:29:11
Brown Martin 2023 Chicago - North American Open Championship 01:30:05
Liu Jesse 2023 Hong Kong 01:30:00
Shergill Brendan 2024 Melbourne 01:29:22
Stierl Alexander 2024 Poznan 01:29:24

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Birmingham 01:30:21
2024 Sports Direct HYROX London 01:20:46
2024 Birmingham 01:18:59
2023 London 01:25:25

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