Ruta Justin Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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 35-39 #120011 01:22:10 251st in AG | Top 44.7% 1121st | Top 41.5%
+00:40
41:48
Run Total
+00:06
05:14
Avg. Lap
+00:07
04:32
Best Lap
-01:03
33:39
Workout Total
-00:08
04:12
Avg. Workout
+00:25
06:47
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 Ruta Justin'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 Ruta Justin'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 Ruta Justin'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 Ruta Justin'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 02:52. Check the detail of the improvement plan below.

01:40 Potential Improvement 58.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:40 41:48 to 40:08 58.1%
Farmers Carry 00:30 02:27 to 01:57 17.4%
Sled Pull 00:20 04:42 to 04:22 11.6%
Sandbag Lunges 00:12 04:45 to 04:33 7.0%
Wall Balls 00:10 05:50 to 05:40 5.8%
Ski Erg 00:00 04:11 to 04:11 0.0%
Sled Push 00:00 02:33 to 02:33 0.0%
Burpees Broad Jump 00:00 04:35 to 04:35 0.0%
Rowing 00:00 04:36 to 04:36 0.0%

Splits Time

Ruta Justin Perfect Race
Splits Total Average Total
Running 1 05:32 00:00 04:30 +01:02 00:00 +00:00
Ski Erg 04:11 05:32 04:23 -00:12 04:30 +01:02
Running 2 04:32 09:43 04:48 -00:16 08:53 +00:50
Sled Push 02:33 14:15 02:47 -00:14 13:41 +00:34
Running 3 05:02 16:48 05:12 -00:10 16:28 +00:20
Sled Pull 04:42 21:50 04:41 +00:01 21:40 +00:10
Running 4 04:59 26:32 05:10 -00:11 26:21 +00:11
Burpees Broad Jump 04:35 31:31 04:59 -00:24 31:31 +00:00
Running 5 05:20 36:06 05:20 +00:00 36:30 -00:24
Rowing 04:36 41:26 04:44 -00:08 41:50 -00:24
Running 6 05:08 46:02 05:13 -00:05 46:34 -00:32
Farmers Carry 02:27 51:10 02:07 +00:20 51:47 -00:37
Running 7 05:18 53:37 05:11 +00:07 53:54 -00:17
Sandbag Lunges 04:45 58:55 04:52 -00:07 59:05 -00:10
Running 8 06:01 01:03:40 05:42 +00:19 01:03:57 -00:17
Wall Balls 05:50 01:09:41 06:09 -00:19 01:09:39 +00:02
Roxzone 06:47 01:22:10 06:22 +00:25 01:22:10
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Justin Ruta has demonstrated commendable performance in the 2024 Birmingham HYROX race. Placing in the top 30% of his age group and the top 27% overall is an impressive achievement. His total running time was slightly below average, suggesting that he may have a more strength-oriented profile. His pace appears to have been well-managed, as evident from the consistency in his running times. However, there is room for improvement in his overall fitness and transition times, as indicated by his slower-than-average Roxzone time.

Segments to Improve:

  • Running: Justin's total running time was slightly slower than average. He needs to focus on improving his cardiovascular endurance and speed. Incorporating interval training into his routine, such as sprint intervals and hill workouts, will help increase his speed. Long, steady-state runs will help improve his endurance.
  • Roxzone: The slower Roxzone time suggests Justin could work on his overall fitness and transition times. Incorporating full-body circuit workouts can improve his overall fitness, while practicing transitions between different exercises can help decrease his Roxzone time.
  • Sled Pull and Farmers Carry: These segments were slower than average, indicating a need for strength improvement. Strength training exercises focusing on the legs, back, and core such as deadlifts, squats, and farmer's walks can improve performance in these segments.
  • Wall Balls and Sandbag Lunges: Justin's times in these segments were faster than average, but there is still room for improvement. Incorporating more functional and compound exercises that mimic the movements in these segments will help improve his performance. Exercises like kettlebell swings, goblet squats, and lunges can be particularly beneficial.
  • Burpees Broad Jump: This segment was faster than average, suggesting an area of strength for Justin. However, to further enhance his performance, plyometric exercises like box jumps and broad jumps can be added to his training regimen, which can improve power and explosiveness.

Race Strategies:

Justin should aim to start the race at a sustainable pace, to conserve energy for the later segments of the race. Focusing on maintaining a steady pace during the running segments can help improve his overall time. In addition, practicing transitions between exercises can help decrease his Roxzone time. He should also consider incorporating a more comprehensive warm-up routine before the race to better prepare his body for the intense physical demands of the competition. Lastly, focusing on recovery after the race, through proper nutrition and rest, is crucial for maintaining overall health and performance.

Similar Athletes
Hägele Florian 2019 Frankfurt 01:22:22
Adair Luke 2023 Chicago 01:21:58
Montes Abs 2023 Los Angeles 01:22:16
Lau Chin Sing 2023 Hong Kong 01:22:39
Mcniven Scott 2024 London 01:21:48
Jackson Dylan 2024 Stockholm 01:21:48
Russell Marc 2023 Glasgow 01:21:59
Keysberg Reimund 2023 Hannover 01:22:10
Khaja Mahde 2024 Singapore 01:22:23
Williams David 2024 London 01:22:11

Measure Your Performance Against Top Athletes

Other Results from this athlete
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