Dive into this athlete’s performance at 2024 New York 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
USA Men #114052 01:23:03
51st in
AG
| Top 5.7%
311th | Top 34.8%
-02:27
39:06
Run Total
-00:18
04:53
Avg. Lap
+00:17
04:44
Best Lap
-01:23
33:41
Workout Total
-00:11
04:12
Avg. Workout
+03:51
10:21
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 Ross Sean'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 Ross Sean'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 Ross Sean'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 Ross Sean'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
01:52.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sean Ross demonstrated commendable performance in the 2024 New York HYROX, ranking in the top 20% of all participants and top 21% in his age group. His overall time of 01:23:03 is impressive, showcasing his dedication and physical prowess. A standout feature of Sean's performance is his total running time, which is 02:49 faster than the average, indicating a strong running profile. However, this suggests that while Sean excels in running, there might be room for improvement in his strength segments to achieve a more balanced athlete profile. His pacing at the start was aggressive, leading with a first running segment significantly faster than average, which may have affected his endurance in later parts of the race.
Segments to Improve:
Roxzone: Sean's Roxzone time was significantly slower than average, indicating longer rest periods or slower transitions between exercises. To improve, Sean should focus on enhancing his overall fitness and work on reducing transition times through practice drills that mimic the quick switch between exercises. Incorporating high-intensity interval training (HIIT) that blends cardio with strength elements can also help in building endurance and reducing rest needs.
Wall Balls: This segment was notably weaker, with a time 00:55 slower than average. To improve, Sean should focus on wall ball specific drills, emphasizing squat depth, throw power, and breathing technique. Incorporating exercises like thrusters, med ball cleans, and squat press-outs can help build the necessary strength and stamina. Practicing wall balls in a fatigued state can also simulate race conditions and improve performance.
Rowing: Being 00:14 slower than average suggests a need for better rowing efficiency. Sean could benefit from rowing technique workshops focusing on power strokes, maintaining a consistent stroke rate, and efficient energy use. Including rowing intervals in training, varying distances and intensities, can also improve his rowing performance in races.
Race Strategies:
Start Pacing: While Sean's aggressive start in running segments indicates strong running capabilities, a more balanced pacing strategy might conserve energy for strength segments. Starting at a slightly more conservative pace could allow for more consistent performance throughout the race.
Strength and Endurance Balance: Given the total running time indicates a stronger running profile, focusing on strength training, especially exercises similar to the race segments (e.g., sled push/pull, sandbag lunges), could provide a more balanced performance. Implementing strength circuits post-run in training can help adapt his body to the demands of HYROX races.
Transition Efficiency: Reducing time in the Roxzone is crucial. Practicing quick transitions between running and strength exercises can help. This could include setting up mock transition zones in training sessions to minimize rest and improve the flow between exercises.
Recovery and Nutrition: Focusing on recovery strategies post-training and optimizing nutrition to support endurance and strength will be vital. Incorporating mobility work, active recovery sessions, and a diet rich in protein and carbohydrates can aid in faster recovery and improved performance.
By focusing on these areas of improvement and implementing the suggested strategies and exercises, Sean Ross can build upon his already impressive HYROX performance. Balancing his running prowess with enhanced strength training and efficient transitions can make him a more formidable and well-rounded athlete in future races.
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