Cass Simon Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

GBR GBR Flag Men 50-54 #154042 01:26:05 30th in AG | Top 25.2% 935th | Top 50.7%
-00:16
42:37
Run Total
-00:01
05:20
Avg. Lap
-00:17
04:18
Best Lap
-00:12
36:08
Workout Total
-00:01
04:31
Avg. Workout
+00:30
07:25
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 Cass Simon'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 Cass Simon'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 Cass Simon'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 Cass Simon'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 02:49. Check the detail of the improvement plan below.

01:08 Potential Improvement 40.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:08 06:10 to 05:02 40.2%
Run Total 00:48 42:37 to 41:49 28.4%
Sandbag Lunges 00:24 05:16 to 04:52 14.2%
Ski Erg 00:23 04:46 to 04:23 13.6%
Sled Push 00:06 02:49 to 02:43 3.6%
Sled Pull 00:00 04:35 to 04:35 0.0%
Rowing 00:00 04:39 to 04:39 0.0%
Farmers Carry 00:00 01:59 to 01:59 0.0%
Wall Balls 00:00 05:54 to 05:54 0.0%

Splits Time

Cass Simon Perfect Race
Splits Total Average Total
Running 1 04:18 00:00 04:37 -00:19 00:00 +00:00
Ski Erg 04:46 04:18 04:27 +00:19 04:37 -00:19
Running 2 05:06 09:04 04:58 +00:08 09:04 +00:00
Sled Push 02:49 14:10 02:55 -00:06 14:02 +00:08
Running 3 05:17 16:59 05:25 -00:08 16:57 +00:02
Sled Pull 04:35 22:16 04:59 -00:24 22:22 -00:06
Running 4 05:32 26:51 05:24 +00:08 27:21 -00:30
Burpees Broad Jump 06:10 32:23 05:20 +00:50 32:45 -00:22
Running 5 05:37 38:33 05:34 +00:03 38:05 +00:28
Rowing 04:39 44:10 04:49 -00:10 43:39 +00:31
Running 6 05:24 48:49 05:26 -00:02 48:28 +00:21
Farmers Carry 01:59 54:13 02:11 -00:12 53:54 +00:19
Running 7 05:25 56:12 05:24 +00:01 56:05 +00:07
Sandbag Lunges 05:16 01:01:37 05:06 +00:10 01:01:29 +00:08
Running 8 06:02 01:06:53 06:02 +00:00 01:06:35 +00:18
Wall Balls 05:54 01:12:55 06:33 -00:39 01:12:37 +00:18
Roxzone 07:25 01:26:05 06:55 +00:30 01:26:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Simon Cass had a strong performance in the 2023 London Hyrox race, finishing with an overall rank of 935 out of 2806 athletes, placing him in the top 33% overall. In his age group (50-54), he achieved a rank of 30, which is in the top 16% of 181 athletes.

Simon's overall time of 01:26:05 indicates a solid performance, but there are areas where he can improve to further enhance his results.

Splits Analysis:
- Running 1: Simon completed the first running segment in 00:04:18, which was 10 seconds faster than the average time. This shows his strength and ability in running.
- Ski Erg: Simon spent 00:04:46 on the Ski Erg, which was 23 seconds slower than the average time. To improve this segment, Simon should focus on increasing his power and efficiency on the Ski Erg machine through specific training exercises and drills.
- Running 2: Simon completed the second running segment in 00:05:06, which was 9 seconds slower than the average time. Improving his speed and endurance during this running section will help him maintain a better overall pace.
- Sled Push: Simon completed the Sled Push segment in 00:02:49, which was 24 seconds faster than the average time. This indicates his strength and technique in this particular exercise.
- Running 3: Simon completed the third running segment in 00:05:17, which was 10 seconds faster than the average time. His running performance remains consistent.
- Sled Pull: Simon completed the Sled Pull segment in 00:04:35, which was an impressive 42 seconds faster than the average time. This shows his strength and efficiency in this exercise.
- Running 4: Simon completed the fourth running segment in 00:05:32, which was 7 seconds slower than the average time. He should focus on maintaining a steady pace during this section to improve his overall time.
- Burpees Broad Jump: Simon completed the Burpees Broad Jump segment in 00:06:10, which was 1 minute and 10 seconds slower than the average time. This is an area where significant improvement can be made. Specific exercises and drills to increase power and explosiveness will help Simon perform better in this segment.
- Running 5: Simon completed the fifth running segment in 00:05:37, which was 4 seconds slower than the average time. Improving his endurance and maintaining a consistent pace will help him perform better in this section.
- Rowing: Simon spent 00:04:39 on the rowing machine, which was 5 seconds faster than the average time. His rowing performance is solid, and he should continue to focus on maintaining his technique and power.
- Running 6: Simon completed the sixth running segment in 00:05:24, which was 2 seconds faster than the average time. His running performance remains consistent.
- Farmers Carry: Simon completed the Farmers Carry segment in 00:01:59, which was 16 seconds faster than the average time. His strength and efficiency in this exercise are commendable.
- Running 7: Simon completed the seventh running segment in 00:05:25, which was 2 seconds slower than the average time. Focusing on maintaining a steady pace will help improve his performance in this section.
- Sandbag Lunges: Simon completed the Sandbag Lunges segment in 00:05:16, which was 12 seconds slower than the average time. He should work on his strength and endurance during lunges to improve his performance in this segment.
- Running 8: Simon completed the eighth running segment in 00:06:02, which was 7 seconds faster than the average time. His running performance remains consistent.
- Wall Balls: Simon completed the Wall Balls segment in 00:05:54, which was an impressive 43 seconds faster than the average time. This shows his strength and technique in this particular exercise.
- Roxzone: Simon spent 00:07:25 in the Roxzone, which was 41 seconds slower than the average time. To improve this segment, Simon should focus on improving his overall fitness and transition time.

Segments to Improve


Based on the analysis, the segments that Simon should focus on improving are Burpees Broad Jump, Run Total, Roxzone, Ski Erg, and Sandbag Lunges.

1. Burpees Broad Jump:
To improve performance in this segment, Simon should focus on increasing his power and explosiveness. Specific exercises such as plyometric training, box jumps, and explosive push-ups can help improve his ability to generate power and speed in the burpees broad jump.

2. Run Total:
To improve overall running performance, Simon should focus on increasing his endurance and maintaining a steady pace throughout the race. Incorporating interval training, long-distance runs, and hill sprints into his training routine will help improve his running performance.

3. Roxzone:
To improve performance in the Roxzone, Simon should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and specific transition drills into his training routine will help him become more efficient in transitioning between exercises.

4. Ski Erg:
To improve performance on the Ski Erg, Simon should focus on increasing his power and efficiency on the machine. Specific training exercises such as interval sprints on the Ski Erg, leg strength exercises like squats and lunges, and core stability exercises will help improve his performance on this segment.

5. Sandbag Lunges:
To improve performance in the Sandbag Lunges segment, Simon should focus on increasing his strength and endurance during lunges. Incorporating exercises such as weighted lunges, Bulgarian split squats, and step-ups into his training routine will help improve his performance in this segment.

Strategies


To improve performance during the race, Simon should consider the following strategies:

1. Pacing:
Simon should focus on maintaining a steady pace throughout the race to avoid burnout and fatigue. Starting too fast can lead to a decrease in performance later on. He should practice pacing strategies during training to find his optimal race pace.

2. Transition Efficiency:
Simon should work on improving his transition time between exercises to minimize time between segments. Practicing specific transition drills during training will help improve his efficiency and minimize time lost during the race.

3. Mental Preparation:
Simon should focus on mental preparation and developing strategies to overcome fatigue and mental barriers during the race. Techniques such as visualization, positive self-talk, and mental toughness training can help him stay focused and motivated throughout the race.

4. Specific Training:
Simon should tailor his training to focus on the segments where he needs improvement. Incorporating specific exercises, drills, and training routines to target the areas of weakness identified in the analysis will help him improve his performance in those segments.

By implementing these strategies and focusing on improving the identified areas of weakness, Simon can enhance his performance in future Hyrox races and achieve even better results.

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
Amann Michael 2019 Karlsruhe 01:26:05
Calisi Pietro 2024 Milan 01:26:22
Van Den Assem Roel 2023 Maastricht European Championships 01:25:58
Masquin Raphael 2024 Marseille 01:26:07
Wenke Heiko 2019 Leipzig 01:26:22
Whelan Thomas 2024 Poznan 01:26:21
Olejnik Daniel 2024 Gdansk 01:25:47
Van Den Berg Jeroen 2024 Rotterdam 01:25:57
Wootton Gary 2024 Manchester 01:26:17
Kraak Eelke 2024 Rotterdam 01:25:52

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 London 01:26:19
2024 Sports Direct HYROX London 01:28:08
2024 London 01:33:12

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download