Burnett Ross Hyrox Result

Dive into this athlete’s performance at 2023 Melbourne 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

AUS AUS Flag Men 30-34 #122026 01:27:35 69th in AG | Top 50.7% 271st | Top 50.5%
-00:57
42:37
Run Total
-00:06
05:20
Avg. Lap
+00:06
04:45
Best Lap
+02:07
39:06
Workout Total
+00:16
04:53
Avg. Workout
-01:07
05:56
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 Burnett 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 Burnett 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 Burnett 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 Burnett 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 05:39. Check the detail of the improvement plan below.

02:50 Potential Improvement 50.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:50 08:02 to 05:12 50.1%
Sandbag Lunges 02:01 07:00 to 04:59 35.7%
Ski Erg 00:20 04:45 to 04:25 5.9%
Wall Balls 00:20 06:37 to 06:17 5.9%
Run Total 00:08 42:37 to 42:29 2.4%
Sled Push 00:00 02:18 to 02:18 0.0%
Sled Pull 00:00 03:45 to 03:45 0.0%
Rowing 00:00 04:34 to 04:34 0.0%
Farmers Carry 00:00 02:05 to 02:05 0.0%

Splits Time

Burnett Ross Perfect Race
Splits Total Average Total
Running 1 05:03 00:00 04:42 +00:21 00:00 +00:00
Ski Erg 04:45 05:03 04:29 +00:16 04:42 +00:21
Running 2 06:05 09:48 05:02 +01:03 09:11 +00:37
Sled Push 02:18 15:53 02:57 -00:39 14:13 +01:40
Running 3 04:47 18:11 05:30 -00:43 17:10 +01:01
Sled Pull 03:45 22:58 05:02 -01:17 22:40 +00:18
Running 4 04:47 26:43 05:29 -00:42 27:42 -00:59
Burpees Broad Jump 08:02 31:30 05:29 +02:33 33:11 -01:41
Running 5 05:16 39:32 05:40 -00:24 38:40 +00:52
Rowing 04:34 44:48 04:52 -00:18 44:20 +00:28
Running 6 05:21 49:22 05:31 -00:10 49:12 +00:10
Farmers Carry 02:05 54:43 02:13 -00:08 54:43 +00:00
Running 7 04:45 56:48 05:30 -00:45 56:56 -00:08
Sandbag Lunges 07:00 01:01:33 05:15 +01:45 01:02:26 -00:53
Running 8 06:37 01:08:33 06:09 +00:28 01:07:41 +00:52
Wall Balls 06:37 01:15:10 06:42 -00:05 01:13:50 +01:20
Roxzone 05:56 01:27:35 07:03 -01:07 01:27:35
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ross Burnett had a solid performance in the 2023 Melbourne Hyrox race, finishing with an overall rank of 271 out of 767 athletes, placing him in the top 35% of competitors. In his age group (30-34), he ranked 69th out of 186 athletes, putting him in the top 37%.

Ross's overall time of 01:27:35 is respectable, but there are areas where he can make improvements to enhance his performance and move up in the rankings. His total running time of 00:42:37 was 00:36 slower than the average for the race. This indicates that he may need to focus more on improving his overall fitness and transition time.

Segments to Improve


1. Burpees Broad Jump:
Ross took 00:08:02 to complete this segment, which was 02:55 slower than the average time. To improve his performance in this segment, he should focus on building strength and explosiveness. Incorporating exercises such as squat jumps, box jumps, and burpees into his training routine will help him improve his power and efficiency in this movement. Additionally, Ross should work on maintaining a steady pace during the burpees and focus on quick transitions between jumps.

2. Sandbag Lunges:
Ross took 00:07:00 to complete this segment, which was 01:48 slower than the average time. To improve his performance in this segment, he should focus on improving his lower body strength and endurance. Exercises such as walking lunges, Bulgarian split squats, and step-ups with a sandbag will help him build the necessary strength and stability for this movement. Ross should also work on maintaining proper form and posture throughout the lunges to prevent energy wastage and improve efficiency.

3. Running 2:
Ross took 00:06:05 to complete this running segment, which was 01:05 slower than the average time. To improve his running performance, Ross should focus on building his endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him improve his cardiovascular fitness and running efficiency. Ross should also work on his pacing during the race to ensure he maintains a consistent speed throughout.

4. Running 1:
Ross took 00:05:03 to complete this running segment, which was 00:31 slower than the average time. To improve his running performance in this segment, Ross should focus on improving his speed and agility. Incorporating exercises such as ladder drills, shuttle runs, and plyometric exercises into his training routine will help him improve his speed and agility. Ross should also work on maintaining good running form and stride length to optimize his running efficiency.

5. Running 8:
Ross took 00:06:37 to complete this running segment, which was 00:23 slower than the average time. To improve his performance in this segment, Ross should focus on improving his endurance and mental toughness. Incorporating long distance runs, tempo runs, and mental training exercises into his routine will help him build the necessary endurance and mental resilience for this segment. Ross should also work on maintaining a consistent pace and staying mentally focused throughout the run.

Strategies


- Pacing: Ross should work on maintaining a consistent pace throughout the race to prevent burnout and ensure optimal performance. Setting a realistic goal pace and monitoring his speed throughout the race will help him achieve this.

- Transitions: Ross should focus on improving his transition time between segments to minimize time lost. Practicing quick and efficient transitions during his training sessions will help him save valuable seconds during the race.

- Mental Preparation: Ross should work on his mental game and develop strategies to stay focused and motivated during the race. Visualization techniques, positive self-talk, and goal setting can help him maintain a strong mental state throughout the event.

- Strength Training: Ross should incorporate strength training exercises into his routine to improve his overall fitness and performance. Focusing on compound movements such as squats, deadlifts, and pull-ups will help him build strength and power for the various segments of the race.

- Endurance Training: Ross should prioritize endurance training to improve his overall stamina and performance. Long distance runs, interval training, and cross-training activities such as cycling or swimming will help him build the necessary cardiovascular endurance for the race.

- Technique Work: Ross should pay attention to his form and technique during each segment of the race. Practicing proper form and seeking feedback from coaches or trainers will help him optimize his performance and prevent injuries.

By implementing these strategies and focusing on the identified areas for improvement, Ross Burnett 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
Ward Dan 2024 Sports Direct HYROX London 01:28:01
Martin Lauco Oscar 2023 Malaga 01:27:59
San Martin Boris 2024 Fort Lauderdale 01:28:02
Klingseis Johannes 2020 Karlsruhe 01:27:23
Pennington Nathan 2024 Birmingham 01:27:31
Masiero Enrico Maria 2024 Rimini 01:27:52
Drammeh Lukas Noah 2024 Hamburg 01:27:48
Schmidt Dominik 2023 Frankfurt 01:27:30
Fulton Darren 2024 Dublin 01:27:58
Neale Dean 2023 London 01:27:29

Measure Your Performance Against Top Athletes

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2024 Melbourne 01:27:32

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