Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Massam Rob

Massam Rob 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 #182004 01:14:22 124th in AG | Top 22.1% 510th | Top 18.9%
+02:14
39:48
Run Total
+00:17
04:58
Avg. Lap
+00:30
04:36
Best Lap
-03:08
28:14
Workout Total
-00:24
03:31
Avg. Workout
+00:55
06:23
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 Massam Rob'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 Massam Rob'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 Massam Rob'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 Massam Rob'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 04:22. Check the detail of the improvement plan below.

03:29 Potential Improvement 79.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:29 39:48 to 36:19 79.8%
Burpees Broad Jump 00:29 04:18 to 03:49 11.1%
Farmers Carry 00:13 01:54 to 01:41 5.0%
Wall Balls 00:09 04:57 to 04:48 3.4%
Rowing 00:02 04:28 to 04:26 0.8%
Ski Erg 00:00 03:45 to 03:45 0.0%
Sled Push 00:00 01:41 to 01:41 0.0%
Sled Pull 00:00 03:33 to 03:33 0.0%
Sandbag Lunges 00:00 03:38 to 03:38 0.0%

Splits Time

Massam Rob Perfect Race
Splits Total Average Total
Running 1 05:12 00:00 04:08 +01:04 00:00 +00:00
Ski Erg 03:45 05:12 04:15 -00:30 04:08 +01:04
Running 2 04:36 08:57 04:25 +00:11 08:23 +00:34
Sled Push 01:41 13:33 02:32 -00:51 12:48 +00:45
Running 3 04:59 15:14 04:46 +00:13 15:20 -00:06
Sled Pull 03:33 20:13 04:09 -00:36 20:06 +00:07
Running 4 04:58 23:46 04:44 +00:14 24:15 -00:29
Burpees Broad Jump 04:18 28:44 04:20 -00:02 28:59 -00:15
Running 5 05:05 33:02 04:52 +00:13 33:19 -00:17
Rowing 04:28 38:07 04:33 -00:05 38:11 -00:04
Running 6 04:53 42:35 04:46 +00:07 42:44 -00:09
Farmers Carry 01:54 47:28 01:53 +00:01 47:30 -00:02
Running 7 04:52 49:22 04:45 +00:07 49:23 -00:01
Sandbag Lunges 03:38 54:14 04:17 -00:39 54:08 +00:06
Running 8 05:15 57:52 05:06 +00:09 58:25 -00:33
Wall Balls 04:57 01:03:07 05:23 -00:26 01:03:31 -00:24
Roxzone 06:23 01:14:22 05:28 +00:55 01:14:22
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rob Massam displayed an impressive performance in the 2024 Birmingham HYROX race, ranking in the top 12% of all 4107 athletes and top 15% in his age group of 35-39. His overall time of 01:14:22 demonstrates his high level of fitness and competitive spirit. His performance across the individual segments reveals a mixed profile, excelling in strength-based exercises but lagging slightly in the running segments.

His total running time was 00:39:48, which was 02:00 slower than the average, indicating an area for improvement. His best running lap was 00:04:36, further emphasizing a need to focus on running. However, his strength was evident in exercises such as the Ski Erg and Sled Push, where he finished considerably faster than average.

It seems that Rob started slower than average in the first few running segments, which could point towards a pacing issue. Improving his initial pace could help him shave off valuable time from his overall performance.

Segments to Improve:

  • Total Running: As Rob's total running time is slower than average, emphasis should be placed on improving his running endurance and speed. Interval training can be beneficial here, alternating between high-intensity and low-intensity running. This will help improve his aerobic capacity and running efficiency. Specific drills such as hill sprints and tempo runs can also be incorporated into his training routine.
  • Roxzone: The Roxzone time indicates transition time between exercise zones and overall fitness. Rob's Roxzone time is slower than average, suggesting he needs to improve his transition time and overall fitness. Incorporating functional fitness exercises, such as burpees, box jumps, and kettlebell swings, can enhance his agility and quickness during transitions. Practicing transitions during training can also help reduce this time.
  • Burpees Broad Jump: Despite being a strength-based exercise, there is room for improvement in the Burpees Broad Jump. Rob could focus on enhancing his explosive power through plyometric exercises like jump squats and box jumps. These exercises will improve his power generation and efficiency during the burpees broad jump.

Race Strategies:

Rob should consider adjusting his pacing strategy, starting faster in the initial running segments to ensure he is not playing catch-up later in the race. He should also work on maintaining a steady pace throughout the race to prevent fatigue in the latter stages.

During strength segments, he should aim to capitalize on his existing abilities while also conserving energy for the running segments. This can be achieved through efficient movement and form during strength exercises.

Transition times can also be improved with better planning and organization. Knowing the layout of the race and planning the quickest route can reduce transition times significantly.

Similar Athletes
Monahan Robert 2024 New York 01:13:57
Nolan Vincent 2024 Dublin 01:14:04
Ducoli Damiano 2021 Madrid 01:14:01
Parry Andrew 2024 Birmingham 01:14:47
Moyat Yves 2024 Frankfurt 01:14:10
Mazoyer Ludovic 2024 Marseille 01:14:24
Fowler James 2024 Manchester 01:14:26
Dodgson Corey 2023 Melbourne 01:14:35
Mörth Sascha 2024 Karlsruhe 01:14:06
Bouisset Jeremy 2024 Milan 01:14:36

Measure Your Performance Against Top Athletes

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