Season 24/25 2024 Paris (2587) HYROX (2328) Men (1581) Spalding Ross

Spalding Ross Hyrox Result

Dive into this athlete’s performance at 2024 Paris 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 #92017 01:17:46 122nd in AG | Top 29.2% 406th | Top 25.7%
-01:09
38:03
Run Total
-00:08
04:45
Avg. Lap
+00:19
04:35
Best Lap
+01:48
34:32
Workout Total
+00:14
04:19
Avg. Workout
-00:37
05:14
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 Spalding 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 Spalding 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 Spalding 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 Spalding 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 04:30. Check the detail of the improvement plan below.

01:15 Potential Improvement 27.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:15 05:24 to 04:09 27.8%
Wall Balls 01:07 06:16 to 05:09 24.8%
Sled Pull 01:06 05:06 to 04:00 24.4%
Sled Push 00:48 03:07 to 02:19 17.8%
Run Total 00:08 38:03 to 37:55 3.0%
Ski Erg 00:03 04:15 to 04:12 1.1%
Rowing 00:02 04:33 to 04:31 0.7%
Sandbag Lunges 00:01 04:11 to 04:10 0.4%
Farmers Carry 00:00 01:40 to 01:40 0.0%

Splits Time

Spalding Ross Perfect Race
Splits Total Average Total
Running 1 04:11 00:00 04:18 -00:07 00:00 +00:00
Ski Erg 04:15 04:11 04:19 -00:04 04:18 -00:07
Running 2 04:35 08:26 04:35 +00:00 08:37 -00:11
Sled Push 03:07 13:01 02:38 +00:29 13:12 -00:11
Running 3 04:44 16:08 04:58 -00:14 15:50 +00:18
Sled Pull 05:06 20:52 04:23 +00:43 20:48 +00:04
Running 4 04:43 25:58 04:57 -00:14 25:11 +00:47
Burpees Broad Jump 05:24 30:41 04:36 +00:48 30:08 +00:33
Running 5 05:06 36:05 05:04 +00:02 34:44 +01:21
Rowing 04:33 41:11 04:37 -00:04 39:48 +01:23
Running 6 04:45 45:44 04:58 -00:13 44:25 +01:19
Farmers Carry 01:40 50:29 01:59 -00:19 49:23 +01:06
Running 7 04:44 52:09 04:57 -00:13 51:22 +00:47
Sandbag Lunges 04:11 56:53 04:31 -00:20 56:19 +00:34
Running 8 05:18 01:01:04 05:24 -00:06 01:00:50 +00:14
Wall Balls 06:16 01:06:22 05:41 +00:35 01:06:14 +00:08
Roxzone 05:14 01:17:46 05:51 -00:37 01:17:46
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ross Spalding showed a strong performance in the 2024 Paris HYROX event, finishing in the top 70% of all athletes and the top 74% in his age group (30-34). A key highlight of his performance was his total running time of 00:38:03, which was 01:19 faster than the average running time. This indicates that Ross has a strong runner's profile. His pacing strategy was generally successful, as evidenced by his faster-than-average running times in the majority of his running segments.

Segments to Improve:

Based on the race data, Ross could improve his performance in the following areas:

  • Burpees Broad Jump: Ross's time in this segment was slower than average, indicating a potential area for improvement. Incorporating burpees and broad jump drills into his training could help build strength and stamina. For example, he could try pyramid sets, starting with 10 burpees and 10 broad jumps, then reducing the count by one with each set.
  • Wall Balls: Ross's performance in this segment was also below average. He could work on his technique, ensuring that he is using his legs to drive the movement and keeping his elbows under the ball. Wall ball workouts, such as 4 sets of 15 reps with a 30-second rest between sets, could help improve his performance in this segment.
  • Sled Push and Sled Pull: Ross's times in these segments were slower than average. He could benefit from specific strength training exercises, such as squats and deadlifts, to build lower body strength. He could also practice the sled push and pull with varying weights to improve his technique and endurance.

Race Strategies:

For future races, Ross could consider the following strategies:

  • Pacing: Given his strong running profile, Ross could focus on maintaining a consistent pace throughout his running segments to conserve energy for the strength-based exercises.
  • Transition Time: Ross should aim to minimize his time in the roxzone, the transition area between exercise zones. This could be achieved by staying active during these periods, such as jogging or walking briskly to the next exercise zone, rather than resting.
  • Strength Training: As Ross has a runner's profile, he should also focus on strength training to balance his overall performance. This could include incorporating weightlifting and resistance training into his workout routine.

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
Krave Magnus 2023 Stockholm 01:17:56
Adler Christian 2023 Maastricht European Championships 01:17:51
Noble Brendan 2023 London 01:17:34
Martin Paul 2023 Birmingham 01:17:49
Van Der Velden Pim 2024 Amsterdam 01:18:00
Dubhain Tom 2024 London 01:17:29
Neves Josué 2024 Malaga 01:18:04
Christiansen Jon 2024 Malaga 01:18:05
Kohn Paul 2023 Maastricht European Championships 01:17:28
Miller Nick 2021 Los Angeles 01:18:05

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Stockholm 01:14:49
2024 Glasgow 01:19:59
2024 Birmingham 01:22:26

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