Wallace Ambrose 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 608 similar athletes.

Performance Highlights

USA USA Flag Men 30-34 #94026 01:53:08 173rd in AG | Top 88.7% 785th | Top 84.7%
-04:55
49:55
Run Total
-00:36
06:14
Avg. Lap
-00:01
05:33
Best Lap
+06:09
54:17
Workout Total
+00:46
06:47
Avg. Workout
-01:17
09:02
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 608 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 608 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Wallace Ambrose'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 Wallace Ambrose'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 608 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 Wallace Ambrose'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 Wallace Ambrose'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 07:15. Check the detail of the improvement plan below.

02:53 Potential Improvement 39.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:53 12:05 to 09:12 39.8%
Sandbag Lunges 02:39 09:37 to 06:58 36.6%
Farmers Carry 00:45 03:36 to 02:51 10.3%
Sled Pull 00:42 07:20 to 06:38 9.7%
Rowing 00:16 05:38 to 05:22 3.7%
Ski Erg 00:00 04:47 to 04:47 0.0%
Sled Push 00:00 03:52 to 03:52 0.0%
Burpees Broad Jump 00:00 07:22 to 07:22 0.0%
Run Total 00:00 49:55 to 49:55 0.0%

Splits Time

Wallace Ambrose Perfect Race
Splits Total Average Total
Running 1 05:33 00:00 05:26 +00:07 00:00 +00:00
Ski Erg 04:47 05:33 04:50 -00:03 05:26 +00:07
Running 2 05:33 10:20 06:03 -00:30 10:16 +00:04
Sled Push 03:52 15:53 03:53 -00:01 16:19 -00:26
Running 3 06:29 19:45 06:51 -00:22 20:12 -00:27
Sled Pull 07:20 26:14 06:45 +00:35 27:03 -00:49
Running 4 06:08 33:34 06:48 -00:40 33:48 -00:14
Burpees Broad Jump 07:22 39:42 07:47 -00:25 40:36 -00:54
Running 5 06:11 47:04 07:10 -00:59 48:23 -01:19
Rowing 05:38 53:15 05:24 +00:14 55:33 -02:18
Running 6 06:09 58:53 06:54 -00:45 01:00:57 -02:04
Farmers Carry 03:36 01:05:02 02:46 +00:50 01:07:51 -02:49
Running 7 06:26 01:08:38 06:56 -00:30 01:10:37 -01:59
Sandbag Lunges 09:37 01:15:04 07:16 +02:21 01:17:33 -02:29
Running 8 07:29 01:24:41 08:33 -01:04 01:24:49 -00:08
Wall Balls 12:05 01:32:10 09:27 +02:38 01:33:22 -01:12
Roxzone 09:02 01:53:08 10:19 -01:17 01:53:08
Based on 608 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Ambrose! First off, major kudos for crushing that Hyrox race in Dallas! Finishing with an overall time of 01:53:08 puts you in the top 27% of a whopping 2857 competitors. That’s no small feat! Your total running time of 00:49:58 is impressive, especially being 05:03 faster than average. Looks like you’ve got some serious running chops! 🏃‍♂️💨

However, your pacing strategy might need a little tweak. While your first running segment was a bit slower than average, you really picked it up in the later runs. It seems like you might have started off a bit too conservatively, which is not unusual—just remember, you want to find that sweet spot between conserving energy and pushing hard right from the start. You have more of a runner’s profile, so it’s time to balance that with some strength training to tackle those tougher segments! 💪

Segments to Improve:

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

  • Wall Balls: At 12:05, this is where you lost some serious time. The 25th percentile athletes are getting this done in around 8:54. Focus on your squat depth, and make sure to explode up into the throw. Practice with a lighter ball to improve your speed and form.
  • Sandbag Lunges: Clocking in at 9:37, this is a big area for improvement. To get those lunges quicker, try doing some speed lunges with a lighter weight. Focus on explosive power off the front leg. You’ll also want to work on your balance, so single-leg lunges can be a game changer!
  • Sled Pull: At 7:20, you can definitely shave some time here. Ensure you’re using your legs and core effectively. Add some sled pulls in your training, focusing on short, explosive pulls to build that strength and speed.
  • Farmers Carry: Your time of 3:36 is a little slow—take the time to build grip strength. Incorporate heavy carries in your routine, and try to maintain a strong posture. That way, you can zoom through this segment! 🚀
  • Burpees Broad Jump: At 7:22, you can definitely kick it up a notch. Focus on your transition from the burpee to the jump. Try practicing quick burpee sets to build that explosiveness. And remember, it’s all about rhythm!
  • Rowing: You were at 5:38, which is still solid, but you can get faster! Work on your stroke efficiency and practice intervals on the rower. Short, powerful strokes can help you maintain speed.

To sum up, focus on developing strength for those segments while maintaining your impressive running ability. Think of it like this: you want to be the complete package—not just a runner who can lift a donut! 🍩

Race Strategies:

For your next race, consider these strategies:

  • Pacing: Start strong but controlled. You don’t need to be a cheetah out of the gate, but don’t be a tortoise either! Find that balance, especially in the first run.
  • Transitions: Your roxzone time of 8:53 means there’s room for improvement. Keep your transitions sharp! Have all your gear ready and practice quick changes between exercises. Think of it like a NASCAR pit stop—fast and efficient!
  • Breathing: Don’t forget to regulate your breathing during tough segments. It can help maintain your stamina and keep you focused.
  • Nutrition: Fuel up before the race! Make sure you’re eating the right carbs and proteins to keep your energy levels up. Remember, a well-fed athlete is a happy athlete!
Conclusion:

Ambrose, you’ve got the speed on the runs, but let’s tighten up those strength segments to really unleash your potential. Remember, “The only bad workout is the one that didn’t happen.” Keep pushing yourself and incorporate these strategies and drills into your training. You’ve got this, and I can’t wait to see you crush your next race! 💥

Keep the hustle alive, and remember—every time you train, you're building a stronger version of yourself. Until next time, keep grinding! This is your Rox-Coach, signing out! 🏆

Similar Athletes
Walker Thomas 2024 Manchester 01:52:39
Corbyn Ryan 2023 London 01:53:36
Karoyan Matthieu 2023 Paris 01:53:31
Durgeloh Michael 2023 Hamburg 01:52:43
Finkelshteyn Justin 2024 Washington - North American Championships 01:53:32
Bohnet Torsten 2022 Frankfurt 01:53:17
Savill Matt 2023 London 01:52:51
Chapman Andrew 2023 Birmingham 01:53:14
Mayer Rory 2024 Dallas 01:53:05
Ludovic Monpierre Ludovic 2023 Paris 01:53:01

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