Season 22/23 2023 London (2223) HYROX (1930) Men (1277) Shergold Ross

Shergold Ross Hyrox Result

Dive into this athlete’s performance at 2023 London 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 30-34 #180026 01:18:25 85th in AG | Top 33.6% 307th | Top 24.0%
+01:28
40:58
Run Total
+00:11
05:07
Avg. Lap
-00:13
04:05
Best Lap
-00:59
32:02
Workout Total
-00:07
04:00
Avg. Workout
-00:23
05:32
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 Shergold Ross'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 Shergold Ross'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 Shergold Ross'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 Shergold Ross'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 04:38. Check the detail of the improvement plan below.

02:40 Potential Improvement 57.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:40 40:58 to 38:18 57.6%
Sled Push 00:59 03:21 to 02:22 21.2%
Farmers Carry 00:34 02:23 to 01:49 12.2%
Rowing 00:16 04:48 to 04:32 5.8%
Wall Balls 00:07 05:21 to 05:14 2.5%
Burpees Broad Jump 00:02 04:16 to 04:14 0.7%
Ski Erg 00:00 04:10 to 04:10 0.0%
Sled Pull 00:00 03:59 to 03:59 0.0%
Sandbag Lunges 00:00 03:44 to 03:44 0.0%

Splits Time

Shergold Ross Perfect Race
Splits Total Average Total
Running 1 04:05 00:00 04:18 -00:13 00:00 +00:00
Ski Erg 04:10 04:05 04:20 -00:10 04:18 -00:13
Running 2 04:14 08:15 04:37 -00:23 08:38 -00:23
Sled Push 03:21 12:29 02:40 +00:41 13:15 -00:46
Running 3 05:11 15:50 05:00 +00:11 15:55 -00:05
Sled Pull 03:59 21:01 04:26 -00:27 20:55 +00:06
Running 4 04:54 25:00 04:59 -00:05 25:21 -00:21
Burpees Broad Jump 04:16 29:54 04:38 -00:22 30:20 -00:26
Running 5 05:07 34:10 05:07 +00:00 34:58 -00:48
Rowing 04:48 39:17 04:39 +00:09 40:05 -00:48
Running 6 04:39 44:05 05:01 -00:22 44:44 -00:39
Farmers Carry 02:23 48:44 02:00 +00:23 49:45 -01:01
Running 7 06:09 51:07 05:00 +01:09 51:45 -00:38
Sandbag Lunges 03:44 57:16 04:34 -00:50 56:45 +00:31
Running 8 06:42 01:01:00 05:27 +01:15 01:01:19 -00:19
Wall Balls 05:21 01:07:42 05:44 -00:23 01:06:46 +00:56
Roxzone 05:32 01:18:25 05:55 -00:23 01:18:25
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ross Shergold had a strong performance in the Hyrox race in London, finishing in the top 15% overall and top 22% in his age group. His overall time of 01:18:25 was commendable. However, there are areas where Ross can improve to enhance his performance.

Segments to Improve


1. Run Total:
Ross's total running time of 00:40:58 was 02:27 slower than the average. To improve in this segment, Ross should focus on improving his overall fitness and transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running speed and endurance. Ross can also work on his running technique to ensure optimal efficiency and reduce time lost during the run.

2. Running 7:
Ross's time of 00:06:09 in this segment was 01:10 slower than the average. To improve his performance in this segment, Ross should focus on building his endurance and stamina. Long-distance running and incorporating hill training can help improve his endurance. Additionally, Ross can work on his pacing during this segment to ensure consistent speed throughout.

3. Running 8:
Ross's time of 00:06:42 in this segment was 01:08 slower than the average. Similar to Running 7, Ross should focus on building his endurance and stamina to improve his performance in this segment. Incorporating tempo runs and interval training specific to this segment can help improve his speed and endurance.

4. Sled Push:
Ross's time of 00:03:21 in this segment was 00:21 slower than the average. To improve in this segment, Ross should focus on building his lower body strength and power. Exercises such as squats, lunges, and deadlifts can help improve his leg strength. Additionally, Ross can practice proper sled pushing technique, ensuring he generates maximum power with each push.

5. Farmers Carry:
Ross's time of 00:02:23 in this segment was 00:20 slower than the average. To improve his performance in this segment, Ross should focus on improving his grip strength and overall upper body strength. Exercises such as farmer's carries, pull-ups, and rows can help improve his grip strength. Ross should also ensure proper form during the carry, maintaining a stable core and relaxed shoulders.

6. Rowing:
Ross's time of 00:04:48 in this segment was 00:14 slower than the average. To improve his performance in rowing, Ross should focus on improving his rowing technique and building his upper body and core strength. Incorporating exercises such as rows, pull-ups, and planks can help improve his rowing performance. Ross should also practice maintaining proper form and rhythm during the rowing segment.

Strategies


- Ross should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and burning out later on.
- Ross should strategize transitions between segments to minimize time lost. Practicing quick and efficient transitions during training can help improve his overall race time.
- Ross should consider incorporating specific training sessions that simulate the race format, allowing him to practice pacing and transitions.
- Ross should also focus on mental preparation and maintaining a positive mindset during the race, as mental resilience can greatly impact performance.

By implementing these training strategies and race strategies, Ross can further improve his performance in future Hyrox races.

Similar Athletes
Mcgregor Alex 2024 Sydney 01:18:23
Steward Wilf 2024 London 01:18:48
Weber Andrew 2023 Chicago 01:18:53
Dobrovolskis Benas 2024 Poznan 01:18:46
Basso Lorenzo 2024 Vienna - European Championship 01:18:36
Hartnett Niall 2024 Sports Direct HYROX London 01:18:30
Davies Gareth 2023 London 01:17:55
Krejca Lukas 2024 Dubai 01:18:04
Koolen Peter 2023 Köln 01:18:33
Hawelky Erik 2023 Hamburg 01:18:20

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