Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) Rowlands Callum

Rowlands Callum Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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 25-29 #161028 01:22:59 79th in AG | Top 28.1% 340th | Top 24.6%
+02:44
44:15
Run Total
+00:21
05:32
Avg. Lap
+00:24
04:51
Best Lap
-03:33
31:29
Workout Total
-00:26
03:56
Avg. Workout
+00:52
07:19
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 Rowlands Callum'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 Rowlands Callum'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 Rowlands Callum'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 Rowlands Callum'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 05:18. Check the detail of the improvement plan below.

03:46 Potential Improvement 71.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:46 44:15 to 40:29 71.1%
Burpees Broad Jump 00:55 05:38 to 04:43 17.3%
Sled Pull 00:27 04:53 to 04:26 8.5%
Rowing 00:06 04:46 to 04:40 1.9%
Ski Erg 00:04 04:23 to 04:19 1.3%
Sled Push 00:00 01:53 to 01:53 0.0%
Farmers Carry 00:00 01:55 to 01:55 0.0%
Sandbag Lunges 00:00 03:26 to 03:26 0.0%
Wall Balls 00:00 04:35 to 04:35 0.0%

Splits Time

Rowlands Callum Perfect Race
Splits Total Average Total
Running 1 05:12 00:00 04:29 +00:43 00:00 +00:00
Ski Erg 04:23 05:12 04:24 -00:01 04:29 +00:43
Running 2 04:51 09:35 04:52 -00:01 08:53 +00:42
Sled Push 01:53 14:26 02:51 -00:58 13:45 +00:41
Running 3 05:54 16:19 05:15 +00:39 16:36 -00:17
Sled Pull 04:53 22:13 04:45 +00:08 21:51 +00:22
Running 4 05:55 27:06 05:14 +00:41 26:36 +00:30
Burpees Broad Jump 05:38 33:01 05:02 +00:36 31:50 +01:11
Running 5 06:12 38:39 05:23 +00:49 36:52 +01:47
Rowing 04:46 44:51 04:45 +00:01 42:15 +02:36
Running 6 05:29 49:37 05:16 +00:13 47:00 +02:37
Farmers Carry 01:55 55:06 02:08 -00:13 52:16 +02:50
Running 7 05:07 57:01 05:15 -00:08 54:24 +02:37
Sandbag Lunges 03:26 01:02:08 04:53 -01:27 59:39 +02:29
Running 8 05:39 01:05:34 05:46 -00:07 01:04:32 +01:02
Wall Balls 04:35 01:11:13 06:14 -01:39 01:10:18 +00:55
Roxzone 07:19 01:22:59 06:27 +00:52 01:22:59
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Hey Callum! First off, congrats on finishing 340th overall and 79th in your age group out of nearly 2000 athletes! That puts you in the top 17% overall and the top 20% in your category—solid work! 💪 Your overall time of 1:22:59 shows that you've got the heart and grit to tackle a Hyrox event, but let’s dive a bit deeper into your performance.

Looking at your splits, it seems like you might have started off a bit too fast. Your initial run segment clocked in at 5:12, which is 45 seconds slower than average. This might have drained your energy for the later stages, particularly where we saw some slower times in Running 3, Running 4, and Running 5. On the flip side, your total running time of 44:15 was 2:34 slower than average, suggesting that you're more of a strength-focused athlete who needs to dial in the running a bit more.

In terms of your profile, it looks like you generally excel in strength activities—your Sled Push and Sandbag Lunges were standout performances. But as they say, “You can’t run away from your weaknesses!” So let’s work on those running segments to boost your overall performance in future races!

Segments to Improve
  • Roxzone (00:07:19 - 00:00:55 slower than average): Transition time is a crucial aspect of your performance. Spend some time practicing your transitions. Create a routine to minimize downtime—practice moving from one exercise to the next with purpose. Include drills like “speedy transitions” where you practice moving from one exercise to running without losing momentum.
  • Burpees Broad Jump (00:05:38 - 00:01:25 slower than average): To improve this, focus on explosive strength. Incorporate plyometric drills like box jumps and broad jumps into your workout routine. Aim for 3 sets of 8-10 reps. Also, work on your burpee form to ensure you’re efficient—keep your push-up quick and focus on a smooth jump forward.
  • Sled Pull (00:04:53 - 00:00:45 slower than average): This one’s about technique and strength. Ensure you’re engaging your core and using your legs effectively. Incorporate sled pulls into your weekly training, aiming for 4-6 sets of 20-30 meters, focusing on maintaining a strong pull form. Don’t forget to mix in some deadlifts to build overall strength.
  • Running Segments (especially Running 3, 4, 5): To combat your slower running times, focus on interval training. Try 400m repeats at a pace slightly faster than your average. Include hill sprints once a week to build strength and endurance simultaneously. Also, consider working on your pacing strategy—practice running at a controlled pace to avoid fatigue in later segments.
Race Strategies
  • Pacing: Start conservatively. Aim to hit your target pace without burning out. The first run should feel easy, allowing you to maintain energy for the sled pushes and other strength segments.
  • Transition Efficiency: In the Roxzone, have a clear plan for your transitions. Know where your gear is, and practice switching from one exercise to another. Visualize the next exercise while finishing the current one.
  • Nutrition & Hydration: Make sure you’re properly fueled and hydrated leading up to the race. Consider a pre-race snack with carbs and a little protein to keep your energy levels stable.
  • Mindset: Stay positive! Remember, “The difference between a successful athlete and a mediocre one is not just talent, but a burning desire to succeed.” Keep that fire burning, Callum! 🔥
Conclusion

Callum, with some focused training on your running and transitions, coupled with your existing strength, you can absolutely crush your next Hyrox event. Remember, every race is a learning opportunity, and you're already on the right path by analyzing your performance. So, let’s lace up those trainers and get to work! 💥

In the wise words of a coach somewhere, “Pain is temporary; glory is forever.” Keep pushing, keep improving, and let’s make sure your next race is even better than this one! You got this—go get ‘em, champ! 🏆

Yours in fitness, 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
Fischer Stefan 2023 Köln 01:23:17
Perdian David 2024 New York 01:22:39
Deneire Kris 2024 Amsterdam 01:22:46
Kelderman Jacob 2024 Chicago Navy Pier 01:22:38
Waters Richard 2022 London 01:22:39
Patricio Josh 2024 Perth 01:23:10
Mackenzie Michael 2024 Birmingham 01:23:29
Iannitelli Tiziano 2019 New York 01:23:11
Bitar Cristian 2022 Maastricht 01:22:46
Modrak Patrick 2024 Maastricht 01:22:55

Measure Your Performance Against Top Athletes

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