Wall Adam Hyrox Result

Dive into this athlete’s performance at 2024 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 30-34 #145021 01:30:57 346th in AG | Top 71.0% 1506th | Top 65.3%
-05:17
39:38
Run Total
-00:39
04:57
Avg. Lap
-00:29
04:17
Best Lap
+06:07
44:40
Workout Total
+00:46
05:35
Avg. Workout
-00:52
06:43
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 Wall Adam'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 Wall Adam'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 Wall Adam'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 Wall Adam'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 08:05. Check the detail of the improvement plan below.

02:47 Potential Improvement 34.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:47 08:19 to 05:32 34.4%
Wall Balls 02:47 09:26 to 06:39 34.4%
Sled Push 01:18 04:15 to 02:57 16.1%
Sandbag Lunges 00:35 05:50 to 05:15 7.2%
Sled Pull 00:28 05:30 to 05:02 5.8%
Farmers Carry 00:10 02:22 to 02:12 2.1%
Ski Erg 00:00 04:17 to 04:17 0.0%
Rowing 00:00 04:41 to 04:41 0.0%
Run Total 00:00 39:38 to 39:38 0.0%

Splits Time

Wall Adam Perfect Race
Splits Total Average Total
Running 1 05:23 00:00 04:46 +00:37 00:00 +00:00
Ski Erg 04:17 05:23 04:31 -00:14 04:46 +00:37
Running 2 04:17 09:40 05:11 -00:54 09:17 +00:23
Sled Push 04:15 13:57 03:04 +01:11 14:28 -00:31
Running 3 04:51 18:12 05:40 -00:49 17:32 +00:40
Sled Pull 05:30 23:03 05:17 +00:13 23:12 -00:09
Running 4 04:46 28:33 05:38 -00:52 28:29 +00:04
Burpees Broad Jump 08:19 33:19 05:51 +02:28 34:07 -00:48
Running 5 04:55 41:38 05:51 -00:56 39:58 +01:40
Rowing 04:41 46:33 04:56 -00:15 45:49 +00:44
Running 6 04:51 51:14 05:41 -00:50 50:45 +00:29
Farmers Carry 02:22 56:05 02:18 +00:04 56:26 -00:21
Running 7 04:58 58:27 05:39 -00:41 58:44 -00:17
Sandbag Lunges 05:50 01:03:25 05:31 +00:19 01:04:23 -00:58
Running 8 05:41 01:09:15 06:23 -00:42 01:09:54 -00:39
Wall Balls 09:26 01:14:56 07:05 +02:21 01:16:17 -01:21
Roxzone 06:43 01:30:57 07:35 -00:52 01:30:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Adam! First off, congrats on completing the 2024 London HYROX event! Finishing 1418 out of 2654 athletes puts you in the top 53%, which is nothing to scoff at. You maintained a solid overall time of 01:30:57, and that total running time of 00:39:38 is impressive, being 5:21 faster than average. You clearly have a runner’s edge, which is fantastic for a hybrid competition like this!

However, your pacing strategy needs some fine-tuning. You started a bit too slow in the first running segment, which set you back compared to the average. But hey, we all know that marathons are not won in the first mile, right? Just remember that a strong start can set the tone for the rest of the race. It seems like you’ve got the engine for running, but your strength segments left some room for improvement. Let’s dive into those segments and see how we can turn those weaknesses into strengths! 💪

Segments to Improve:
  • Wall Balls (00:09:26): Yikes! This was one of your slowest segments. Make sure you're using your legs and not just your arms. A good drill is the "Wall Ball Sit-Up," where you squat down and explode up into the throw, focusing on engaging your core.
  • Burpees Broad Jump (00:08:19): This segment could use some serious love! Try incorporating "Burpee Box Jumps" into your routine. They’ll help build explosive power in your legs while keeping your heart rate up.
  • Sled Push (00:04:15): You were slow here, so let’s beef up that leg strength. Consider doing "Sled Push Intervals." Push a sled for 20-30 meters, rest, and repeat. Aim for a higher weight to really challenge those muscles!
  • Sandbag Lunges (00:05:50): You’re lunging, but let’s make it more effective. Try "Weighted Reverse Lunges" to build strength while keeping your core engaged. Add a pause at the bottom to increase the time under tension.
  • Sled Pull (00:05:30): To improve this, focus on "Single-Arm Rows" with the sled or a resistance band to develop unilateral strength, which can help balance your pulling power.
  • Farmers Carry (00:02:22): You’re carrying, but let’s make it faster! Incorporate "Heavy Farmers Carries" into your weekly training, focusing on maintaining a strong core and upright posture to maximize speed.
Race Strategies:

During your next race, consider pacing yourself strategically. Start with a controlled pace in the first running segment, allowing your body to warm up. This will help preserve energy for the strength segments that follow. Remember, it’s not a sprint; it’s a hybrid race! Also, practice your transitions. The 6:43 in the Roxzone indicates that there’s room to shave off precious seconds. Focus on quick changes in your gear and mental shifts between running and strength work.

Conclusion:

Overall, Adam, you have the makings of a strong competitor! Your running speed is solid, and with some targeted training, you can elevate your strength game significantly. Remember, "Success is where preparation and opportunity meet." So let’s prepare! Keep pushing yourself, embrace the grind, and don’t forget to enjoy the ride. And if all else fails, just remember: the only bad workout is the one that didn’t happen! 💥

Stay strong, keep smiling, and let’s crush those weaknesses together! You've got this!

– The Rox-Coach

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
Zorer Marco 2024 Rimini 01:30:27
Fakiera Sonny 2024 Rotterdam 01:31:06
Chappat Anthony 2023 Glasgow 01:31:24
Brodie Darren 2022 London 01:31:00
Burroughs Alastair 2024 London 01:31:08
Harrop Wesley 2024 Malaga 01:31:05
Grundy Kieran 2024 Manchester 01:30:31
Connolly Hughes James 2024 Glasgow 01:30:44
Soar Stephen 2024 Birmingham 01:30:41
Slevin Andrew 2024 Rimini 01:30:34

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Birmingham 01:50:55

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download