Dive into this athlete’s performance at 2024 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.
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.
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.
This section showcases the entire Santino Sunny'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 Santino Sunny's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Santino Sunny'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.
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 Santino Sunny'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 03:32. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:41 | 10:09 to 07:28 | 75.9% |
| Burpees Broad Jump | 00:26 | 06:39 to 06:13 | 12.3% |
| Sled Push | 00:14 | 03:29 to 03:15 | 6.6% |
| Run Total | 00:06 | 46:51 to 46:45 | 2.8% |
| Rowing | 00:05 | 05:07 to 05:02 | 2.4% |
| Ski Erg | 00:00 | 04:04 to 04:04 | 0.0% |
| Sled Pull | 00:00 | 05:19 to 05:19 | 0.0% |
| Farmers Carry | 00:00 | 02:01 to 02:01 | 0.0% |
| Sandbag Lunges | 00:00 | 04:22 to 04:22 | 0.0% |
| Santino Sunny | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:30 | 00:00 | 05:00 +00:30 | 00:00 +00:00 |
| Ski Erg | 04:04 | 05:30 | 04:38 -00:34 | 05:00 +00:30 |
| Running 2 | 04:24 | 09:34 | 05:26 -01:02 | 09:38 -00:04 |
| Sled Push | 03:29 | 13:58 | 03:18 +00:11 | 15:04 -01:06 |
| Running 3 | 09:07 | 17:27 | 05:58 +03:09 | 18:22 -00:55 |
| Sled Pull | 05:19 | 26:34 | 05:41 -00:22 | 24:20 +02:14 |
| Running 4 | 04:52 | 31:53 | 05:58 -01:06 | 30:01 +01:52 |
| Burpees Broad Jump | 06:39 | 36:45 | 06:26 +00:13 | 35:59 +00:46 |
| Running 5 | 05:26 | 43:24 | 06:13 -00:47 | 42:25 +00:59 |
| Rowing | 05:07 | 48:50 | 05:05 +00:02 | 48:38 +00:12 |
| Running 6 | 05:53 | 53:57 | 06:02 -00:09 | 53:43 +00:14 |
| Farmers Carry | 02:01 | 59:50 | 02:26 -00:25 | 59:45 +00:05 |
| Running 7 | 05:13 | 01:01:51 | 06:02 -00:49 | 01:02:11 -00:20 |
| Sandbag Lunges | 04:22 | 01:07:04 | 05:59 -01:37 | 01:08:13 -01:09 |
| Running 8 | 06:29 | 01:11:26 | 06:59 -00:30 | 01:14:12 -02:46 |
| Wall Balls | 10:09 | 01:17:55 | 07:52 +02:17 | 01:21:11 -03:16 |
| Roxzone | 09:23 | 01:37:20 | 08:17 +01:06 | 01:37:20 |
Sunny, you crushed the 2024 London Hyrox with a solid overall time of 01:37:20, landing in the top 77% of a competitive field. You’re showing some serious potential, especially with that impressive total running time of 00:46:51, which is 00:55 faster than average! This suggests you have a runner's profile, which is fantastic—unless we’re talking about running from your problems, then we might need to chat. 😄
However, your pacing could use a bit of fine-tuning. You started off a bit slower in Running 1, which might have affected your overall speed and energy distribution. You picked it up nicely in Running 2, but then had a slower Running 3, which indicates that a little strategy could go a long way. Let's harness that running talent and balance it out with some strength training to help you dominate those power segments. Remember: “It’s not about being the best, it’s about being better than you were yesterday.”
Now, let’s dive into the segments that need a little TLC:
Your wall balls took a toll on your overall time, being 02:17 slower than average. To turn this around, focus on your form and pacing. Aim for a consistent rhythm rather than going all out at the start. Try this drill: perform wall balls in intervals of 10 reps with 30 seconds rest in between. Gradually increase the reps and decrease the rest time as you improve.
Your transition time was a bit slower than average. Work on making those transitions slicker! A good drill is to practice moving from one exercise to another without stopping—think of it like a dance but with less rhythm and more sweat! Set up a mini-course where you simulate the transitions between exercises and focus on minimizing downtime.
Burpees are the love-hate of any Hyrox race. You can up your game here by incorporating explosive plyometrics into your training. Try doing box jumps followed by burpees to build that explosive strength and endurance. Aim for 3 sets of 8 jumps followed by 5 burpees, resting for 1 minute in between.
Time to channel your inner Hulk! The sled push is all about raw power. Incorporate heavier sled pushes into your training, aiming for sets of 20-30 meters, resting adequately between pushes to ensure you maintain form. Focus on driving through your legs and keeping your body low to maximize your power output.
This segment was a bit more in line, but there’s still room for improvement. Work on your grip and core strength here. Incorporate rope pulls in your training, where you pull a weighted sled or a resistance band while maintaining proper posture. Perform 4 sets of 15-20 meters, focusing on engaging your core throughout the movement.
For your next race, have a solid plan for pacing. Start off with a controlled pace in the first running segment to save energy for the later stages. Consider breaking the course into mental segments. For instance, treat each exercise as a mini-race. This keeps your mind engaged and helps manage fatigue. Plus, it’ll feel like you’re racing against yourself, which is way more fun than staring at the finish line the whole time!
Also, practice your transitions in training—this is where you can gain valuable seconds without exerting extra energy. Each second counts, and as we’ve seen, you can really improve your Roxzone performance!
Sunny, you’ve shown some real strength and running prowess in this race! With a few tweaks and focused training on those weaker segments, you’ll be well on your way to turning those weaknesses into strengths. Remember: “Success isn’t given. It’s earned in the sweat, blood, and the effort you put in.” So let’s get out there and earn it! 💪🏆
Keep pushing yourself, have fun with it, and remember that every rep counts. The Rox-Coach believes in you! Let’s keep that momentum going and crush the next one! 💥
| Similar Athletes | |||
|---|---|---|---|
| Porsch Mattias | 2022 Berlin | 01:37:42 | |
| Woodward Mark | 2024 London | 01:37:37 | |
| Lirin Erwan | 2024 Marseille | 01:37:19 | |
| Morrissey David | 2024 Melbourne | 01:37:05 | |
| Santos Adrian | 2022 Birmingham | 01:37:09 | |
| Schott Philip | 2022 Hamburg | 01:37:34 | |
| Hoffmann Augie | 2024 Chicago Navy Pier | 01:37:13 | |
| Running Ethan | 2024 Madrid | 01:36:59 | |
| Rolle Darin | 2023 Chicago | 01:37:49 | |
| Purcell Matthew | 2024 Sydney | 01:37:09 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Pace Calculator
