Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Williams Ross

Williams Ross 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 #180021 01:29:24 376th in AG | Top 66.9% 1649th | Top 61.1%
-02:12
42:00
Run Total
-00:16
05:15
Avg. Lap
+00:00
04:43
Best Lap
+02:00
39:54
Workout Total
+00:15
04:59
Avg. Workout
+00:17
07:35
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 Williams 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 Williams 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 Williams 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 Williams 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 03:39. Check the detail of the improvement plan below.

01:44 Potential Improvement 47.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:44 08:14 to 06:30 47.5%
Sandbag Lunges 00:32 05:41 to 05:09 14.6%
Rowing 00:28 05:18 to 04:50 12.8%
Ski Erg 00:24 04:52 to 04:28 11.0%
Sled Pull 00:24 05:21 to 04:57 11.0%
Burpees Broad Jump 00:06 05:30 to 05:24 2.7%
Farmers Carry 00:01 02:11 to 02:10 0.5%
Sled Push 00:00 02:47 to 02:47 0.0%
Run Total 00:00 42:00 to 42:00 0.0%

Splits Time

Williams Ross Perfect Race
Splits Total Average Total
Running 1 05:26 00:00 04:47 +00:39 00:00 +00:00
Ski Erg 04:52 05:26 04:30 +00:22 04:47 +00:39
Running 2 04:43 10:18 05:06 -00:23 09:17 +01:01
Sled Push 02:47 15:01 03:03 -00:16 14:23 +00:38
Running 3 05:04 17:48 05:35 -00:31 17:26 +00:22
Sled Pull 05:21 22:52 05:11 +00:10 23:01 -00:09
Running 4 05:02 28:13 05:34 -00:32 28:12 +00:01
Burpees Broad Jump 05:30 33:15 05:42 -00:12 33:46 -00:31
Running 5 05:23 38:45 05:45 -00:22 39:28 -00:43
Rowing 05:18 44:08 04:53 +00:25 45:13 -01:05
Running 6 05:17 49:26 05:35 -00:18 50:06 -00:40
Farmers Carry 02:11 54:43 02:17 -00:06 55:41 -00:58
Running 7 05:07 56:54 05:34 -00:27 57:58 -01:04
Sandbag Lunges 05:41 01:02:01 05:24 +00:17 01:03:32 -01:31
Running 8 06:02 01:07:42 06:16 -00:14 01:08:56 -01:14
Wall Balls 08:14 01:13:44 06:54 +01:20 01:15:12 -01:28
Roxzone 07:35 01:29:24 07:18 +00:17 01:29:24
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ross Williams put in a commendable performance at the 2024 Birmingham HYROX race, finishing in the top 40% of all 4107 athletes and the top 46% of his age group. His overall time was 01:29:24 and he excelled in his total running time, clocking in at 00:42:00, which was 02:25 faster than the average.

Ross displayed a strong running profile with his total running time faster than average. However, his performance in the first running segment was slower than the average, indicating a slower start but he managed to pick up the pace in subsequent running segments, completing them faster than the average. This possibly suggests an initial pacing issue that was later rectified.

Segments to Improve

  • Wall Balls: The largest potential for improvement lies in the Wall Balls segment. Ross took 01:24 longer than the average, indicating a need for strength training. Ross should focus on improving his squatting technique and upper body strength. Drills involving medicine ball throws and squats can be effective in improving performance in this segment.
  • Roxzone: Ross took 00:20 longer than average in the Roxzone, which suggests a need for better transition time optimisation. High-intensity interval training (HIIT) that simulates the transition between different exercises could be beneficial. Ross should also focus on improving his overall fitness to reduce rest times between exercises.
  • Sandbag Lunges: Ross was 00:19 slower than average in the Sandbag Lunges segment. To improve in this area, Ross should incorporate more strength training in his regimen. Specific exercises like weighted lunges and step-ups can help improve his performance in this segment.
  • Sled Pull: Ross took 00:10 longer than average in the Sled Pull segment. To improve his performance in this area, Ross should focus on strength training, particularly for his back and legs. Deadlifts, rows, and kettlebell swings could be beneficial.

Race Strategies

For future races, Ross should consider implementing a few strategies:

  • Optimising his pacing: Starting too slow affected his performance during the first running segment. Ross should consider working on his pacing strategy to ensure a strong start.
  • Focusing on strength training: Given his excellent running performance, Ross should focus more on improving his strength to enhance his overall performance. This includes working on his upper body strength for segments like Wall Balls and his leg strength for segments like Sandbag Lunges.
  • Improving transitions: Ross should work on reducing his transition times between exercises. This can be achieved by improving his overall fitness and practising transitions during training.

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
Sadowski Michal 2023 Warschau 01:29:37
Engström Andreas 2024 Stockholm 01:29:50
Luchmun Kevin 2024 Birmingham 01:29:47
Samonte Charlie 2023 Hong Kong 01:29:11
Gilroy Craig 2023 Birmingham 01:29:46
Bacon Chris 2024 London 01:29:11
Bradford Stuart 2024 Birmingham 01:29:31
Puglisi Matteo 2023 Milan 01:29:25
Haase Sven 2018 Hamburg 01:29:20
Peters Daniel 2024 Glasgow 01:29:08

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Barcelona 01:17:47
2024 Madrid 01:19:58
2024 Glasgow 01:20:26

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