Season 19/20 2019 Wien (364) HYROX (292) Women (93) Scott Sam

Scott Sam Hyrox Result

Dive into this athlete’s performance at 2019 Wien 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 564 similar athletes.

Performance Highlights

GER GER Flag Women 30-34 #91010 01:49:22 21st in AG | Top 87.5% 77th | Top 82.8%
+00:45
55:32
Run Total
+00:06
06:56
Avg. Lap
-01:02
04:47
Best Lap
+00:58
46:38
Workout Total
+00:07
05:49
Avg. Workout
-01:46
07:16
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 Women

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 564 athletes with similar finish time in Hyrox Women

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 564 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Scott Sam'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 Scott Sam'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 564 athletes with similar finish time in Hyrox Women

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 Scott Sam'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 Women

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 Scott Sam'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 05:54. Check the detail of the improvement plan below.

02:16 Potential Improvement 38.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 02:16 09:21 to 07:05 38.4%
Run Total 02:00 55:32 to 53:32 33.9%
Sandbag Lunges 00:55 06:56 to 06:01 15.5%
Sled Push 00:23 03:42 to 03:19 6.5%
Ski Erg 00:11 05:40 to 05:29 3.1%
Farmers Carry 00:09 02:49 to 02:40 2.5%
Burpees Broad Jump 00:00 07:34 to 07:34 0.0%
Rowing 00:00 05:41 to 05:41 0.0%
Wall Balls 00:00 04:55 to 04:55 0.0%

Splits Time

Scott Sam Perfect Race
Splits Total Average Total
Running 1 04:47 00:00 05:44 -00:57 00:00 +00:00
Ski Erg 05:40 04:47 05:28 +00:12 05:44 -00:57
Running 2 06:40 10:27 06:24 +00:16 11:12 -00:45
Sled Push 03:42 17:07 03:21 +00:21 17:36 -00:29
Running 3 07:17 20:49 06:48 +00:29 20:57 -00:08
Sled Pull 09:21 28:06 07:13 +02:08 27:45 +00:21
Running 4 07:21 37:27 06:52 +00:29 34:58 +02:29
Burpees Broad Jump 07:34 44:48 08:17 -00:43 41:50 +02:58
Running 5 07:48 52:22 07:08 +00:40 50:07 +02:15
Rowing 05:41 01:00:10 05:49 -00:08 57:15 +02:55
Running 6 07:07 01:05:51 06:58 +00:09 01:03:04 +02:47
Farmers Carry 02:49 01:12:58 02:38 +00:11 01:10:02 +02:56
Running 7 06:57 01:15:47 06:59 -00:02 01:12:40 +03:07
Sandbag Lunges 06:56 01:22:44 06:14 +00:42 01:19:39 +03:05
Running 8 07:38 01:29:40 07:47 -00:09 01:25:53 +03:47
Wall Balls 04:55 01:37:18 06:40 -01:45 01:33:40 +03:38
Roxzone 07:16 01:49:22 09:02 -01:46 01:49:22
Based on 564 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sam Scott performed well in the HYROX race, finishing in the top 26% overall and top 30% in his age group. His overall time of 01:49:22 was solid, but there are areas where he can improve to further enhance his performance.

Based on his splits, Sam had a strong performance in the running 1 segment, finishing 45 seconds faster than average. He also excelled in the sled push segment, completing it 8 seconds faster than average. These strengths indicate that Sam has good running and pushing abilities.

However, there were several segments where Sam lost time compared to the average finisher. The segments that stood out as areas for improvement are the sled pull, running 5, sandbag lunges, running 4, running 3, running 2, and the ski erg.

Segments to Improve


1. Sled Pull:
Sam was 1 minute and 46 seconds slower than average in this segment. To improve his performance, he should focus on building strength in his upper body and grip. Exercises such as pull-ups, rows, and farmer's walks can help improve his pulling ability. Additionally, practicing proper technique and form during the sled pull will allow him to move more efficiently.

2. Running 5:
Sam was 42 seconds slower than average in this running segment. To improve his running speed and endurance, he should incorporate interval training and tempo runs into his training routine. Hill sprints and fartlek workouts can also help improve his overall running performance.

3. Sandbag Lunges:
Sam was 32 seconds slower than average in this segment. To improve his performance, he should focus on strengthening his legs and improving his balance. Exercises such as squats, lunges, and single-leg deadlifts can help improve his leg strength. Additionally, practicing proper form and balance during sandbag lunges will allow him to move more efficiently.

4. Running 4, Running 3, and Running 2:
Sam was 30 seconds, 26 seconds, and 22 seconds slower than average in these running segments, respectively. To improve his running performance, he should focus on increasing his overall endurance and speed. Long distance runs, tempo runs, and interval training can help improve his running stamina and speed.

5. Ski Erg:
Sam was 12 seconds slower than average in this segment. To improve his performance on the ski erg, he should focus on building upper body and core strength. Exercises such as rowing, push-ups, and planks can help improve his overall upper body strength, which will translate to better performance on the ski erg.

Strategies


During the race, Sam should focus on pacing himself appropriately to avoid burning out too early. It is important for him to maintain a steady pace throughout the race, especially in the running segments where he tends to lose time. By starting off conservatively and gradually increasing his effort, Sam can ensure that he has enough energy to finish strong.

Additionally, Sam should prioritize improving his transition time in the roxzone. By improving his overall fitness and working on his transition speed, he can minimize the time spent in the roxzone and gain an advantage over his competitors.

Overall, Sam has shown great potential in the HYROX race and with targeted training and improved race strategies, he can further enhance his performance and achieve even better results in future races.

Similar Athletes
Ablasser Laura 2023 London 01:49:27
Parsons Jodie 2024 Dublin 01:49:37
Odak Martina 2022 London 01:49:09
Hayes Stacey 2023 Birmingham 01:49:18
Knorr Ronja 2024 Stuttgart 01:49:13
Weir Amy 2024 Melbourne 01:48:57
Primavera Marisa 2019 Frankfurt 01:48:56
Merkel Jenny 2024 Stuttgart 01:49:11
Braun Carolin 2024 Karlsruhe 01:49:24
Núñez García Ainhoa 2022 Madrid 01:49:10

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