Malpass Rich Hyrox Result

Dive into this athlete’s performance at 2024 Glasgow 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 Flag Malpass Rich Men 30-34 #132005 01:09:42 40th in AG | Top 10.1% 147th | Top 8.3%
+00:56
36:22
Run Total
+00:08
04:33
Avg. Lap
+00:28
04:22
Best Lap
-01:22
28:03
Workout Total
-00:10
03:30
Avg. Workout
+00:30
05:21
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

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 his 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 04:54. Check the detail of the improvement plan below.

02:38 Potential Improvement 53.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 02:38 (From 36:22 to 33:44) 53.7%
Wall Balls 00:55 (From 05:12 to 04:17) 18.7%
Sled Push 00:33 (From 02:27 to 01:54) 11.2%
Sled Pull 00:23 (From 03:44 to 03:21) 7.8%
Ski Erg 00:11 (From 04:11 to 04:00) 3.7%
BBJ 00:10 (From 03:26 to 03:16) 3.4%
Rowing 00:04 (From 04:21 to 04:17) 1.4%
Farmers Carry 00:00 (From 01:28 to 01:28) 0.0%
Sandbag Lunges 00:00 (From 03:14 to 03:14) 0.0%

Splits Time

Malpass Rich Perfect Race
Splits Total Average Total
Running 1 04:26 00:00 03:58 +00:28 00:00 +00:00
Ski Erg 04:11 04:26 04:10 +00:01 03:58 +00:28
Running 2 04:22 08:37 04:12 +00:10 08:08 +00:29
Sled Push 02:27 12:59 02:26 +00:01 12:20 +00:39
Running 3 04:37 15:26 04:28 +00:09 14:46 +00:40
Sled Pull 03:44 20:03 03:54 -00:10 19:14 +00:49
Running 4 04:30 23:47 04:28 +00:02 23:08 +00:39
Burpees Broad Jump 03:26 28:17 03:52 -00:26 27:36 +00:41
Running 5 04:45 31:43 04:35 +00:10 31:28 +00:15
Rowing 04:21 36:28 04:26 -00:05 36:03 +00:25
Running 6 04:32 40:49 04:30 +00:02 40:29 +00:20
Farmers Carry 01:28 45:21 01:47 -00:19 44:59 +00:22
Running 7 04:28 46:49 04:29 -00:01 46:46 +00:03
Sandbag Lunges 03:14 51:17 03:57 -00:43 51:15 +00:02
Running 8 04:45 54:31 04:46 -00:01 55:12 -00:41
Wall Balls 05:12 59:16 04:53 +00:19 59:58 -00:42
Roxzone 05:21 01:09:42 04:51 +00:30 01:09:42
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rich Malpass demonstrated a commendable performance in the 2024 Glasgow HYROX race, securing a position in the top 10% of all athletes and the top 11% in his age group. His overall time of 01:09:42 highlights his competitive edge and fitness level. Notably, his strength in the Farmers Carry and Sandbag Lunges, where he significantly outperformed the average, indicates a strong foundation in strength-based segments. However, his total running time being 00:48 slower than average suggests a potential area for improvement. The pacing analysis reveals a slightly slower start in the initial running segments, with a better performance towards the end, suggesting a conservative start strategy. His profile appears to lean towards strength, but with room to enhance his running and transition times for a more balanced hybrid athlete profile.

Segments to Improve:

  • Total Running Time: Rich's total running time lagging behind the average indicates a need to focus on endurance and speed. Interval training, incorporating both short (400m) and long (800m to 1600m) distances at a pace faster than his current race pace, can improve his VO2 max and running efficiency. Additionally, tempo runs, where he runs at a challenging but sustainable pace for a longer duration (20-30 minutes), can enhance his lactate threshold, allowing him to maintain faster paces without fatigue.
  • Roxzone: The slower Roxzone time suggests a need for improved overall fitness and faster transitions. Circuit training that mimics the race format, combining strength exercises with short sprints, can help Rich improve his ability to recover quickly and transition faster between exercises. Practicing specific transition drills, focusing on quick equipment changes and efficient movement between zones, can also reduce Roxzone time.
  • Wall Balls: The slower time in Wall Balls points towards a potential lack of power and endurance in the upper body and core. Incorporating plyometric exercises like medicine ball slams and thrusters can enhance explosive power. Additionally, focusing on core-strengthening exercises, such as planks and Russian twists, can improve stability and efficiency during Wall Balls. Emphasizing proper form, especially in the squat and throw phases, can also lead to performance gains.

Race Strategies:

  • Start Strategy: Rich should consider a slightly more aggressive start in the running segments to avoid losing time early on. Warming up with dynamic stretches and a few short, fast-paced runs can prepare his body for an elevated initial pace without risking early fatigue.
  • Strength Segment Pacing: Given Rich's strength in certain exercises, he should capitalize on these segments to make up for time lost in running. However, it's crucial to maintain a balance to avoid excessive fatigue. Practicing the exact sequence of exercises and runs can help him find the right pacing that maximizes performance without leading to burnout.
  • Focus on Transition Efficiency: Reducing Roxzone time is essential. Rich should simulate race-day conditions by setting up mock transition zones during training to practice moving swiftly and efficiently from one segment to the next. This includes quick equipment adjustments and strategic placement of hydration and nutrition for minimal downtime.

By addressing these specific areas and implementing the suggested strategies, Rich Malpass can significantly enhance his overall performance, potentially achieving even higher rankings in future HYROX races.

Similar Athletes
Jessop Thomas 2024 Sports Direct HYROX London 01:10:02
Verbeek Sven 2024 Hamburg 01:09:51
Quincey Paul 2024 Melbourne 01:09:57
Marks Nathan 2024 Malaga 01:09:25
Maier Timo 2022 Frankfurt 01:10:06
Müller Nico 2022 Frankfurt 01:09:29
Cutt Neil 2024 Berlin 01:09:45
Hamberger Alexander 2024 Köln 01:09:45
Voigt Stephan 2024 Berlin 01:09:58
Urretabizkaia Aitor 2024 Bilbao 01:09:21

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