Season 23/24 2024 Malaga (2234) HYROX (1855) Men (1229) Nosworthy Samuel

Nosworthy Samuel Hyrox Result

Dive into this athlete’s performance at 2024 Malaga 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

AUS AUS Flag Men 25-29 #123033 01:27:05 104th in AG | Top 43.7% 455th | Top 37.0%
+00:06
43:27
Run Total
+00:02
05:26
Avg. Lap
-00:06
04:32
Best Lap
-01:13
35:31
Workout Total
-00:09
04:26
Avg. Workout
+01:09
08:11
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 Nosworthy Samuel'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 Nosworthy Samuel'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 Nosworthy Samuel'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 Nosworthy Samuel'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.

01:08 Potential Improvement 47.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:08 43:27 to 42:19 47.6%
Sled Pull 00:36 05:21 to 04:45 25.2%
Farmers Carry 00:32 02:37 to 02:05 22.4%
Rowing 00:07 04:53 to 04:46 4.9%
Ski Erg 00:00 04:25 to 04:25 0.0%
Sled Push 00:00 02:36 to 02:36 0.0%
Burpees Broad Jump 00:00 05:05 to 05:05 0.0%
Sandbag Lunges 00:00 04:55 to 04:55 0.0%
Wall Balls 00:00 05:39 to 05:39 0.0%

Splits Time

Nosworthy Samuel Perfect Race
Splits Total Average Total
Running 1 05:10 00:00 04:43 +00:27 00:00 +00:00
Ski Erg 04:25 05:10 04:28 -00:03 04:43 +00:27
Running 2 04:32 09:35 05:01 -00:29 09:11 +00:24
Sled Push 02:36 14:07 02:57 -00:21 14:12 -00:05
Running 3 05:24 16:43 05:27 -00:03 17:09 -00:26
Sled Pull 05:21 22:07 05:02 +00:19 22:36 -00:29
Running 4 05:22 27:28 05:27 -00:05 27:38 -00:10
Burpees Broad Jump 05:05 32:50 05:24 -00:19 33:05 -00:15
Running 5 05:29 37:55 05:37 -00:08 38:29 -00:34
Rowing 04:53 43:24 04:52 +00:01 44:06 -00:42
Running 6 05:25 48:17 05:30 -00:05 48:58 -00:41
Farmers Carry 02:37 53:42 02:13 +00:24 54:28 -00:46
Running 7 05:19 56:19 05:28 -00:09 56:41 -00:22
Sandbag Lunges 04:55 01:01:38 05:11 -00:16 01:02:09 -00:31
Running 8 06:49 01:06:33 06:06 +00:43 01:07:20 -00:47
Wall Balls 05:39 01:13:22 06:37 -00:58 01:13:26 -00:04
Roxzone 08:11 01:27:05 07:02 +01:09 01:27:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Samuel Nosworthy delivered a commendable performance in the 2024 Malaga HYROX race, placing in the top 44% out of 1012 athletes overall and top 46% within his age group. His total running time was slightly faster than average, indicating a stronger runner profile. However, his performance in the Roxzone and several strength segments, particularly the Sled Pull and Farmers Carry, suggest room for improvement in overall fitness and transition times. Notably, Samuel started the race slower than average in Running 1 but improved as the race progressed, indicating potential issues with pacing at the outset.

Segments to Improve:

  • Roxzone: The Roxzone time was significantly slower than average, suggesting Samuel may benefit from improving his overall fitness and efficiency in transitions. Drills that mimic quick transitions between exercises, such as circuit training with minimal rest periods, can be beneficial. Additionally, practicing specific transition movements in training sessions will help reduce time spent in the Roxzone.
  • Sled Pull: To enhance performance in the Sled Pull segment, Samuel should focus on increasing lower body strength and power. Exercises such as deadlifts, weighted sled pulls, and hill sprints can be particularly effective. Emphasizing proper form and explosive power in training will translate to improved performance in this segment.
  • Farmer's Carry: This segment requires grip strength and endurance. Incorporating grip-specific exercises like dead hangs, farmer's walks with increasing distances or weights, and wrist curls will help. Additionally, full-body conditioning workouts that include carrying heavy objects over varied terrain can simulate race conditions and improve endurance.

Race Strategies:

  • Improved Pacing: To avoid starting too slow, Samuel should practice pacing strategies in training, such as interval runs that start at race pace or slightly faster. Understanding his own pace and learning to distribute his energy more evenly throughout the race could prevent early time losses.
  • Strength and Endurance Balance: Given Samuel's runner profile, incorporating more strength-focused training into his regimen will balance his capabilities. Splitting training focus between running and strength exercises, with an emphasis on the latter, could enhance his overall race performance.
  • Transition Efficiency: Practicing quick transitions between exercises can shave significant time off the Roxzone segments. Setting up a mini-circuit that mimics the race's structure, focusing on speedy and efficient movement from one exercise to the next, will help in reducing transition times.

By addressing these specific areas of improvement with targeted training strategies and race tactics, Samuel Nosworthy can build upon his strengths as a runner while shoring up weaknesses in strength and transitions. This balanced approach to training and racing will likely result in improved performance in future HYROX events.

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
Modrak Patrick 2022 Hamburg 01:27:02
Van Dijk Michael 2023 Rotterdam 01:26:57
Lupariello Francesco 2024 Rimini 01:26:44
Ledwidge Tom 2020 Chicago 01:27:13
Ong Leonard 2023 Singapore 01:27:25
Copeland S 2024 Dallas 01:26:46
Andersson Robert 2023 Stockholm 01:27:13
Leisk Jonathan 2024 Manchester 01:26:52
Bates Jeff 2024 Melbourne 01:26:54
Duque Rodríguez Miguel 2024 Bilbao 01:26:53

Measure Your Performance Against Top Athletes

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