Season 24/25 2024 Stockholm (1973) HYROX (1748) Men (1096) Mellon Tony

Mellon Tony Hyrox Result

Dive into this athlete’s performance at 2024 Stockholm 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 25-29 #83004 01:18:42 62nd in AG | Top 36.7% 382nd | Top 34.9%
-04:51
34:48
Run Total
-00:36
04:21
Avg. Lap
-00:10
04:09
Best Lap
+03:49
36:56
Workout Total
+00:29
04:37
Avg. Workout
+01:05
07:01
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 Mellon Tony'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 Mellon Tony'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 Mellon Tony'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 Mellon Tony'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 06:14. Check the detail of the improvement plan below.

01:55 Potential Improvement 30.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:55 07:09 to 05:14 30.7%
Sled Pull 01:23 05:27 to 04:04 22.2%
Burpees Broad Jump 01:12 05:26 to 04:14 19.3%
Sled Push 00:44 03:06 to 02:22 11.8%
Sandbag Lunges 00:39 04:53 to 04:14 10.4%
Ski Erg 00:12 04:25 to 04:13 3.2%
Farmers Carry 00:08 01:57 to 01:49 2.1%
Rowing 00:01 04:33 to 04:32 0.3%
Run Total 00:00 34:48 to 34:48 0.0%

Splits Time

Mellon Tony Perfect Race
Splits Total Average Total
Running 1 04:06 00:00 04:20 -00:14 00:00 +00:00
Ski Erg 04:25 04:06 04:20 +00:05 04:20 -00:14
Running 2 04:09 08:31 04:38 -00:29 08:40 -00:09
Sled Push 03:06 12:40 02:40 +00:26 13:18 -00:38
Running 3 04:12 15:46 05:01 -00:49 15:58 -00:12
Sled Pull 05:27 19:58 04:27 +01:00 20:59 -01:01
Running 4 04:18 25:25 05:00 -00:42 25:26 -00:01
Burpees Broad Jump 05:26 29:43 04:40 +00:46 30:26 -00:43
Running 5 04:17 35:09 05:09 -00:52 35:06 +00:03
Rowing 04:33 39:26 04:39 -00:06 40:15 -00:49
Running 6 04:23 43:59 05:02 -00:39 44:54 -00:55
Farmers Carry 01:57 48:22 02:01 -00:04 49:56 -01:34
Running 7 04:18 50:19 05:01 -00:43 51:57 -01:38
Sandbag Lunges 04:53 54:37 04:34 +00:19 56:58 -02:21
Running 8 05:07 59:30 05:28 -00:21 01:01:32 -02:02
Wall Balls 07:09 01:04:37 05:46 +01:23 01:07:00 -02:23
Roxzone 07:01 01:18:42 05:56 +01:05 01:18:42
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Tony! First off, let’s give a round of applause for your performance at the 2024 Stockholm Hyrox! 🏆 Finishing in the top 34% overall and top 36% in your age group shows you’ve got some serious grit and determination. Your overall time of 01:18:42 is commendable, especially with a total running time of 00:34:48, which is 04:55 faster than average. That’s the heart of a runner shining through!

However, pacing is crucial in Hyrox, and looking at your splits, it seems like you may have started a bit too fast in the first segment. Running 1 was 00:04:06—00:16 faster than average, and while that’s impressive, it puts you at the 30th percentile. You don’t want to burn out early, right? You’re a hybrid athlete, leaning more towards running, but there’s room to bolster your strength in those challenging segments. You’ve got the speed, but let’s work on the strength to back it up!

Segments to Improve:

Now, let’s dive into the segments that could use a little TLC:

  • Wall Balls: 00:07:09 (63rd Percentile) - This segment really took a toll on your overall time. Focus on your squat depth and the explosiveness in your throw. Aim for a rhythm that keeps you moving without burning out. Try this: 3 sets of 15 reps at a light weight, focusing on form, followed by a 30-second rest. Gradually increase the weight as your form improves.
  • Sled Pull: 00:05:27 (65th Percentile) - A minute slower than average is a sign that you could work on your grip strength and leg drive. Try doing sled pulls with varied weights—heavy for power and light for speed. Incorporate resistance band drills to strengthen your posterior chain, and work on explosive starts.
  • Burpees Broad Jump: 00:05:26 (52nd Percentile) - The broad jump element can be taxing. Focus on your explosiveness! Practice burpees followed immediately by broad jumps (5 burpees, 5 jumps) for 4 rounds. This will help you get comfortable transitioning between the two movements.
  • Sled Push: 00:03:06 (61st Percentile) - Improve your leg drive and core engagement. For this, practice pushing the sled with a low grip; it will activate more muscle groups. Use a timer to push for 20 seconds, rest for 40 seconds, and repeat 8 times.
  • Sandbag Lunges: 00:04:53 (42nd Percentile) - Focus on your form and stability. Try doing weighted lunges with the sandbag on your shoulders instead of in your hands. This will engage your core more and improve your balance. Aim for 3 sets of 10 reps on each leg.
Race Strategies:

Now that we’ve identified the segments to work on, let’s talk about strategies for race day:

  • Pacing: Start at a steady pace in the first two running segments. Your body will thank you later! Aim for a pace that feels sustainable, and don’t let the excitement push you into the red zone too early.
  • Transition Efficiency: Improve your transition time by practicing quick changes between exercises. Set up a mock race environment and time yourself moving from one exercise to the next to simulate the event. Focus on keeping your heart rate steady during transitions.
  • Breathing Control: During high-intensity segments like burpees or wall balls, maintain control of your breathing. Inhale through your nose and exhale through your mouth. It’ll help keep your heart rate manageable and enhance endurance.
  • Visualize Success: Spend a few moments before the race visualizing your performance. Picture hitting your splits, crushing those wall balls, and powering through the sled push. Visualization is a powerful tool—use it!
Conclusion:

Tony, you’ve got the potential to break through to the next level! Remember, “The only easy day was yesterday,” as they say. Embrace the grind, and don’t shy away from the tough stuff. With consistent training and focus on those segments, you’ll transform those weaknesses into strengths. Keep that competitive spirit alive, and don’t forget to have fun along the way—after all, you’re not just racing; you’re building a legacy! 💥

Now, get out there and crush it! Remember, “You are harder than your hardest day.” Let’s make the next race your best one yet! I’m here to support you every step of the way. Keep pushing, Tony! The Rox-Coach believes in you! 💪

Similar Athletes
Koehle Fabian 2024 Frankfurt 01:18:25
Van Driel Jorden 2024 Amsterdam 01:18:43
Greenlees Angus 2023 London 01:18:38
Sonder Daniel 2023 Hannover 01:18:40
Vest Anton 2023 Stockholm 01:18:20
Petrongari Marco 2022 Maastricht 01:19:01
Laumeier David 2024 Berlin 01:19:11
Swarbrick Thomas 2024 London 01:18:35
Ng Nicholas 2024 Singapore 01:19:09
Valentine Bennett 2020 Dallas 01:18:12

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