Blake Ross Hyrox Result

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 601 similar athletes.

Performance Highlights

GBR GBR Flag Men 40-44 #100006 01:04:26 8th in AG | Top 1.9% 64th | Top 2.8%
-02:06
30:50
Run Total
-00:15
03:51
Avg. Lap
-00:13
03:28
Best Lap
+01:07
28:17
Workout Total
+00:09
03:32
Avg. Workout
+01:03
05:25
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

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 601 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 601 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of Blake Ross's 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 Blake Ross hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 601 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 Blake Ross’s 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 Blake 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 03:15. Check the detail of the improvement plan below.

01:17 Potential Improvement 39.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:17 05:21 to 04:04 39.5%
Sled Push 00:43 02:30 to 01:47 22.1%
Sandbag Lunges 00:30 03:49 to 03:19 15.4%
Sled Pull 00:25 03:36 to 03:11 12.8%
Farmers Carry 00:12 01:40 to 01:28 6.2%
Burpees Broad Jump 00:05 03:08 to 03:03 2.6%
Rowing 00:02 04:16 to 04:14 1.0%
Ski Erg 00:01 03:57 to 03:56 0.5%
Run Total 00:00 30:50 to 30:50 0.0%

Splits Time

Blake Ross Perfect Race
Splits Total Average Total
Running 1 04:45 00:00 03:43 +01:02 00:00 +00:00
Ski Erg 03:57 04:45 04:05 -00:08 03:43 +01:02
Running 2 03:28 08:42 03:55 -00:27 07:48 +00:54
Sled Push 02:30 12:10 02:17 +00:13 11:43 +00:27
Running 3 03:36 14:40 04:08 -00:32 14:00 +00:40
Sled Pull 03:36 18:16 03:30 +00:06 18:08 +00:08
Running 4 03:42 21:52 04:08 -00:26 21:38 +00:14
Burpees Broad Jump 03:08 25:34 03:22 -00:14 25:46 -00:12
Running 5 03:49 28:42 04:14 -00:25 29:08 -00:26
Rowing 04:16 32:31 04:19 -00:03 33:22 -00:51
Running 6 03:42 36:47 04:10 -00:28 37:41 -00:54
Farmers Carry 01:40 40:29 01:39 +00:01 41:51 -01:22
Running 7 03:43 42:09 04:10 -00:27 43:30 -01:21
Sandbag Lunges 03:49 45:52 03:34 +00:15 47:40 -01:48
Running 8 04:09 49:41 04:26 -00:17 51:14 -01:33
Wall Balls 05:21 53:50 04:24 +00:57 55:40 -01:50
Roxzone 05:25 01:04:26 04:22 +01:03 01:04:26
Based on 601 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ross, first off, let me just say, smashing it in the Top 0% of all athletes and 4% in your age group is no small feat! You’ve clearly put in the work, and your overall time of 01:04:26 reflects that. Your Total Running Time of 00:30:50 is impressive—2:16 faster than average—showing that you have a strong runner profile. However, your pacing strategy in the first segment was a bit off; starting 1:02 slower than average might have cost you valuable seconds, especially given that you improved significantly in your subsequent running laps. With a best running lap of 00:03:28, it’s clear you have speed to spare, but we need to harness that better from the start!

Segments to Improve:
  • Roxzone: 00:05:25 (01:11 slower than average)
  • Wall Balls: 00:05:21 (57 seconds slower than average)
  • Sandbag Lunges: 00:03:49 (28 seconds slower than average)
  • Sled Push: 00:02:30 (13 seconds slower than average)
  • Sled Pull: 00:03:36 (7 seconds slower than average)

First up, let’s tackle the Roxzone. This is your transition time between the exercises, and it looks like you might have taken a bit of a breather there. Aiming to cut that down could save you precious time. Focus on practicing quicker transitions in your training—think of it like a pit stop in F1, but with less tire changing and more sweat! Set up a mini-Hyrox circuit and work on moving from one station to the next with minimal rest. Aim for a 30-second recovery between exercises and time how fast you can get back to running after each one.

Next, the Wall Balls. At 00:05:21, you were in the 93rd percentile, which means there’s a significant opportunity for improvement. Try incorporating high-rep wall ball workouts into your training routine. Consider pairing wall balls with a cardio burst—like a short sprint—right before, to simulate that fatigue you feel during the race. Also, focus on your throwing technique; an efficient throw can save energy and improve your speed.

For the Sandbag Lunges, you were 28 seconds slower than average. To boost your performance, add sandbag lunges to your leg day routine, focusing on form and speed. Try doing these in intervals—10 lunges followed by a short sprint or another exercise, like kettlebell swings, to mimic the race environment. Strengthening your core and legs with exercises like squats and deadlifts will also help you power through those lunges.

When it comes to the Sled Push and Sled Pull, both of these segments could use some love. Your sled work needs to be faster—try increasing the weight gradually while focusing on explosive power. Use shorter distances to work on speed, pushing the sled for 10-20 meters and then resting briefly. This will help you build both strength and speed. The same goes for the sled pull; increase your intensity with interval-style training, focusing on maintaining a strong pace.

Race Strategies:

Now, onto race day strategies! Start with a proper warm-up to get your heart rate up and muscles primed—don’t go in cold! Remember, it’s a marathon, not a sprint, especially in the first run segment. Aim to find your pace quickly—don’t start too fast, as you did in Running 1. Focus on a steady pace that feels sustainable, and gradually increase your speed in the following segments.

During transitions, visualize what you need to do next. This mental prep can help you move more efficiently. In the Roxzone, have a quick checklist in your mind: “What’s next? Water? Towel? Time to run!” Practice this in training so it becomes second nature.

Conclusion:

All in all, Ross, you’re crushing it! With some tweaks in your strategy and training, you could be even faster next time. Remember, “The difference between a successful athlete and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” So dig deep, train hard, and keep pushing those limits. You’ve got what it takes to reach new heights! 💪💥

Keep your head up, and let’s turn those weaknesses into strengths. Remember, even the best athletes are just a few workouts away from greatness! See you in the roxzone!

- The Rox-Coach

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
Nogueira Ekain 2023 Barcelona 01:04:09
Watson Mikey 2024 London 01:04:36
Lowther Jules 2023 Melbourne 01:04:31
Wuebker Tony 2024 Chicago Navy Pier 01:04:23
Muscart James 2022 Manchester 01:04:03
Mansour Omar 2022 Manchester 01:04:38
Ibbotson Ryan 2023 London 01:04:31
Vieten Christian 2024 Frankfurt 01:04:26
Casquero Unay 2024 Turin 01:04:39
Green Thomas 2023 Glasgow 01:04:20

Measure Your Performance Against Top Athletes

Other Results from this athlete
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