Season 24/25 2024 Dallas (1844) HYROX (1540) Men (927) Cohan Mark

Cohan Mark Hyrox Result

Dive into this athlete’s performance at 2024 Dallas 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 USA Flag Men 35-39 #81063 01:37:13 139th in AG | Top 65.3% 576th | Top 62.1%
-02:49
44:51
Run Total
-00:20
05:36
Avg. Lap
+00:06
05:05
Best Lap
-00:34
40:47
Workout Total
-00:05
05:05
Avg. Workout
+03:22
11:40
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 Cohan Mark'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 Cohan Mark'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 Cohan Mark'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 Cohan Mark'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 02:23. Check the detail of the improvement plan below.

01:09 Potential Improvement 48.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Farmers Carry 01:09 03:34 to 02:25 48.3%
Sled Pull 00:52 06:25 to 05:33 36.4%
Ski Erg 00:21 04:58 to 04:37 14.7%
Sled Push 00:01 03:16 to 03:15 0.7%
Burpees Broad Jump 00:00 05:40 to 05:40 0.0%
Rowing 00:00 04:59 to 04:59 0.0%
Sandbag Lunges 00:00 04:48 to 04:48 0.0%
Wall Balls 00:00 07:07 to 07:07 0.0%
Run Total 00:00 44:51 to 44:51 0.0%

Splits Time

Cohan Mark Perfect Race
Splits Total Average Total
Running 1 05:46 00:00 05:00 +00:46 00:00 +00:00
Ski Erg 04:58 05:46 04:38 +00:20 05:00 +00:46
Running 2 05:05 10:44 05:26 -00:21 09:38 +01:06
Sled Push 03:16 15:49 03:18 -00:02 15:04 +00:45
Running 3 05:29 19:05 05:58 -00:29 18:22 +00:43
Sled Pull 06:25 24:34 05:41 +00:44 24:20 +00:14
Running 4 05:29 30:59 05:57 -00:28 30:01 +00:58
Burpees Broad Jump 05:40 36:28 06:25 -00:45 35:58 +00:30
Running 5 05:54 42:08 06:12 -00:18 42:23 -00:15
Rowing 04:59 48:02 05:04 -00:05 48:35 -00:33
Running 6 05:25 53:01 06:01 -00:36 53:39 -00:38
Farmers Carry 03:34 58:26 02:26 +01:08 59:40 -01:14
Running 7 05:19 01:02:00 06:01 -00:42 01:02:06 -00:06
Sandbag Lunges 04:48 01:07:19 05:59 -01:11 01:08:07 -00:48
Running 8 06:26 01:12:07 06:59 -00:33 01:14:06 -01:59
Wall Balls 07:07 01:18:33 07:50 -00:43 01:21:05 -02:32
Roxzone 11:40 01:37:13 08:18 +03:22 01:37:13
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Mark, first off, a huge shoutout for your performance in Dallas! Finishing 574th overall out of nearly 3,000 athletes is no small feat—way to represent! You’ve clearly got the running chops down with a total running time that’s 2:54 faster than the average. That’s impressive! Your best running lap of 5:05 shows you’ve got some serious speed in those legs.

However, it looks like pacing might be where you could find some extra seconds. Your first running segment was 49 seconds slower than average, which could suggest you started a bit too conservatively or perhaps were still warming up when you hit that first lap. Your performance seems to lean more towards a runner profile, so let’s build on that and balance it with some strength work to tackle those tougher segments, especially since Hyrox is all about the hybrid athlete.

Segments to Improve:
  • Roxzone (00:11:33) – This was a significant area for improvement. Spending over 3 minutes longer than average in transitions is like taking a coffee break when you should be running! To sharpen this up, work on your overall fitness and practice smoother transitions. Try setting up mock transitions during your training where you practice moving quickly from one exercise to another without losing your breath. Circuit training can really help with this.
  • Sled Pull (00:06:25) – This segment was 45 seconds slower than average. To improve here, work on your pulling technique and strength. Try incorporating sled pulls into your weekly routine, focusing on maintaining a strong posture and using your legs effectively. Don’t forget to practice your grip strength too—those handles can feel slippery when you’re working hard!
  • Farmers Carry (00:03:34) – Being 1:07 slower than average shows you might need to work on your grip and core strength. Incorporate farmer's carries into your training, focusing on maintaining a strong, upright posture while keeping your core engaged. Also, try to increase the weight gradually over time to build that grip strength and endurance. Remember, if you can carry your groceries without dropping them, you're winning at life! 😄
  • Wall Balls (00:07:07) – You were 42 seconds slower here. Focus on your squat depth and the explosive power needed for the throw. Incorporate more squats and medicine ball throws into your routine. Aim for higher reps at lighter weights to build endurance, then add heavy weights for strength. You want to throw that ball like it's a hot potato—quick and powerful!
  • Ski Erg (00:04:58) – You were 20 seconds slower than average. To boost your performance on the Ski Erg, focus on your technique: keep your core tight and use your legs effectively. Try interval training on the Ski Erg to build both strength and endurance. Think of it as a ski trip, but without the snow—just the sweat! 💦
  • Sled Push (00:03:16) – Only 2 seconds faster than average indicates that this could definitely be a strength area for you. Focus on your leg drive and form. Incorporate heavy sled pushes into your training, emphasizing short, powerful bursts rather than long, slow pushes. You want to move that sled like you're trying to catch the dessert table! 🍰
Race Strategies:
  • Pacing: Start strong but controlled. Don’t let the excitement of the race push you to go out too fast. You want to conserve energy for those strength segments that follow. Think of it as a marathon, not a sprint—well, not a traditional one anyway!
  • Transitions: Practice your transitions regularly. Think of it as your own pit crew moment—get in, get out, and do it fast! This will help reduce your Roxzone time significantly.
  • Mindset: Keep a positive mindset throughout the race. When fatigue hits, remind yourself of why you’re doing this—whether it's for personal growth, health, or just to show off those gains. If you feel your energy dipping, throw in a mental mantra like, “I’ve got this!” or “Pain is just weakness leaving the body!” 💥
  • Nutrition: Fuel your body properly before and during the race. Make sure you’re well-hydrated and consider quick energy snacks for during the race if it’s a longer event. You want to feel like a well-oiled machine, not a rusty bicycle! 🚲
Conclusion:

Mark, you’ve shown some real talent on the run, and with the right training and strategies, you can amplify your overall performance in Hyrox. Remember, every athlete has room for improvement, and it’s all about consistency and dedication. “Success is the sum of small efforts, repeated day in and day out.” So, let’s tackle those strengths and weaknesses head-on! Keep pushing, keep grinding, and above all, keep having fun out there. You’re not just racing against others; you’re racing against your last performance! Let’s make that next one even better. You got this, champ! 🏆

Stay strong, stay motivated, and remember that every drop of sweat is one step closer to your goals. This is The Rox-Coach, and I’m here to help you crush it!

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
Petry Sebastian 2024 Frankfurt 01:37:25
Peters Roland 2024 Amsterdam 01:37:13
ElYakoubi Najib 2024 Amsterdam 01:36:59
Gilmore Andrew 2024 Madrid 01:37:26
Kloet Koen 2023 Amsterdam 01:37:03
Cramp Adam 2023 Manchester 01:37:38
Johnson Daryl 2022 Birmingham 01:37:04
Norhazim Lukman 2023 Singapore 01:37:18
Nico Robin 2019 Karlsruhe 01:36:49
Landrin Rémi 2024 Paris 01:37:14

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Dallas 01:45:22

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