Season 23/24 2023 Melbourne (865) HYROX (767) Men (537) Farah George

Farah George 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 42 similar athletes.

Performance Highlights

AUS AUS Flag Men 30-34 #124012 02:29:20 136th in AG | Top 100.0% 536th | Top 99.8%
+08:14
01:21:14
Run Total
+01:04
10:09
Avg. Lap
-00:44
05:46
Best Lap
-04:19
58:59
Workout Total
-00:32
07:22
Avg. Workout
-04:05
09:11
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 42 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 42 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Farah George'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 Farah George'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 42 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 Farah George'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 Farah George'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 27:24. Check the detail of the improvement plan below.

21:35 Potential Improvement 78.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 21:35 01:21:14 to 59:39 78.8%
Sandbag Lunges 02:20 10:46 to 08:26 8.5%
Wall Balls 01:32 12:49 to 11:17 5.6%
Burpees Broad Jump 01:08 10:15 to 09:07 4.1%
Farmers Carry 00:49 04:09 to 03:20 3.0%
Ski Erg 00:00 04:56 to 04:56 0.0%
Sled Push 00:00 03:42 to 03:42 0.0%
Sled Pull 00:00 06:59 to 06:59 0.0%
Rowing 00:00 05:23 to 05:23 0.0%

Splits Time

Farah George Perfect Race
Splits Total Average Total
Running 1 05:46 00:00 06:19 -00:33 00:00 +00:00
Ski Erg 04:56 05:46 05:15 -00:19 06:19 -00:33
Running 2 08:51 10:42 07:28 +01:23 11:34 -00:52
Sled Push 03:42 19:33 05:25 -01:43 19:02 +00:31
Running 3 09:54 23:15 08:38 +01:16 24:27 -01:12
Sled Pull 06:59 33:09 08:51 -01:52 33:05 +00:04
Running 4 10:07 40:08 09:00 +01:07 41:56 -01:48
Burpees Broad Jump 10:15 50:15 10:14 +00:01 50:56 -00:41
Running 5 10:16 01:00:30 09:53 +00:23 01:01:10 -00:40
Rowing 05:23 01:10:46 05:58 -00:35 01:11:03 -00:17
Running 6 09:39 01:16:09 09:27 +00:12 01:17:01 -00:52
Farmers Carry 04:09 01:25:48 03:35 +00:34 01:26:28 -00:40
Running 7 09:57 01:29:57 09:12 +00:45 01:30:03 -00:06
Sandbag Lunges 10:46 01:39:54 10:33 +00:13 01:39:15 +00:39
Running 8 16:47 01:50:40 12:49 +03:58 01:49:48 +00:52
Wall Balls 12:49 02:07:27 13:27 -00:38 02:02:37 +04:50
Roxzone 09:11 02:29:20 13:16 -04:05 02:29:20
Based on 42 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


George Farah performed well in the HYROX race, finishing in the top 69% of all athletes and top 73% in his age group. His overall time of 02:29:20 is commendable, but there are specific areas that can be improved upon to enhance his performance.

The Total running time of 01:21:14 is 18:43 slower than the average, indicating that George should focus on improving his overall fitness and transition time. Additionally, his running segments (Running 2, Running 3, Running 4, Running 5, and Running 7) were slower than average, suggesting that he should dedicate more training towards improving his running abilities.

Segments to Improve


1. Running 8:
George lost 03:50 in this segment, indicating that his endurance and stamina may need improvement. To strengthen his running performance, he should incorporate long-distance runs into his training routine. Interval training, hill sprints, and tempo runs can also be beneficial. It is important for George to maintain a consistent pace throughout the race to avoid burning out too quickly.

2. Sandbag Lunges:
George was 01:46 slower than average in this segment. To enhance his performance in sandbag lunges, he should focus on strengthening his lower body muscles, particularly his quadriceps, glutes, and hamstrings. Exercises such as squats, lunges, and step-ups can help improve his stability and strength during this segment.

3. Running 2, Running 3, Running 4, Running 5, and Running 7:
These running segments were all slower than average, indicating a need for improved running endurance and speed. George should incorporate interval training, fartlek runs, and tempo runs into his training routine to enhance his running abilities. Additionally, focusing on proper running form and technique can help him become more efficient and reduce the time lost in these segments.

4. Burpees Broad Jump:
George was 00:40 slower than average in this segment. To improve his performance in burpees broad jump, he should focus on building upper body strength and explosive power. Exercises such as push-ups, burpees, and plyometric exercises can help him develop the necessary strength and power for this segment. Additionally, practicing proper form and technique during the jumps can help optimize his performance.

5. Farmers Carry:
George lost 00:16 in this segment compared to the average. To enhance his performance in the farmers carry, he should focus on grip strength and overall upper body strength. Exercises such as deadlifts, farmer's walks, and kettlebell swings can help improve his grip strength and muscular endurance.

6. Running 6:
George was 00:11 slower than average in this segment. To improve his performance in this running segment, he should focus on building endurance and speed. Incorporating hill sprints, tempo runs, and interval training into his training routine can help him improve his running abilities.

Strategies


- Pacing: George should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to burnout later on, while starting too slow may result in wasted time. Finding a steady pace that allows for a strong finish is crucial.

- Transitions: To improve his transition time in the roxzone, George should practice efficient and quick transitions during his training sessions. Incorporating drills that simulate the transitions between exercises can help him become more efficient during the race.

- Mental Preparation: Developing mental toughness and resilience is essential for success in endurance races. George should practice visualization techniques and positive self-talk to stay motivated and focused throughout the race.

- Nutrition and Hydration: Proper nutrition and hydration play a vital role in maintaining optimal performance during the race. George should develop a nutrition plan that includes adequate fueling before, during, and after the race. Hydration should also be a priority, ensuring he is consuming enough fluids to stay hydrated throughout the race.

In summary, George Farah performed well in the HYROX race, but there are areas for improvement. By focusing on improving his overall fitness and transition time, as well as dedicating specific training towards his running abilities, George can enhance his performance in future races. Incorporating specific exercises, drills, and training routines tailored to address these areas of improvement will contribute to his success.

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
Bending Richard 2024 Manchester 02:29:03
Schacht Thomas 2024 Köln 02:29:24
Moretto Sam 2024 Melbourne 02:29:11
Kornet Tristan 2024 Paris 02:29:44
Man Sida 2024 Singapore National Stadium 02:29:44
Farrow Paul 2022 London 02:28:53
Custance Lee 2023 Birmingham 02:28:52
Lin Spencer 2024 Singapore National Stadium 02:29:10
Ramlan Rahimi 2023 Barcelona 02:29:28
Schuh Alexander 2019 Karlsruhe 02:29:42

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Melbourne 02:17:56

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