Williams Ross Hyrox Result

Dive into this athlete’s performance at 2024 Madrid 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 30-34 #142013 01:19:58 84th in AG | Top 31.7% 329th | Top 30.9%
-02:35
37:38
Run Total
-00:19
04:42
Avg. Lap
-00:19
04:02
Best Lap
+01:43
35:23
Workout Total
+00:13
04:25
Avg. Workout
+00:54
07:01
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 Williams 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 Williams 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 Williams 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 Williams 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 04:26. Check the detail of the improvement plan below.

01:37 Potential Improvement 36.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:37 05:49 to 04:12 36.5%
Sandbag Lunges 01:07 05:29 to 04:22 25.2%
Rowing 00:43 05:18 to 04:35 16.2%
Ski Erg 00:30 04:45 to 04:15 11.3%
Wall Balls 00:19 05:44 to 05:25 7.1%
Burpees Broad Jump 00:10 04:35 to 04:25 3.8%
Sled Push 00:00 01:59 to 01:59 0.0%
Farmers Carry 00:00 01:44 to 01:44 0.0%
Run Total 00:00 37:38 to 37:38 0.0%

Splits Time

Williams Ross Perfect Race
Splits Total Average Total
Running 1 05:10 00:00 04:22 +00:48 00:00 +00:00
Ski Erg 04:45 05:10 04:21 +00:24 04:22 +00:48
Running 2 04:02 09:55 04:43 -00:41 08:43 +01:12
Sled Push 01:59 13:57 02:43 -00:44 13:26 +00:31
Running 3 05:02 15:56 05:05 -00:03 16:09 -00:13
Sled Pull 05:49 20:58 04:32 +01:17 21:14 -00:16
Running 4 04:39 26:47 05:05 -00:26 25:46 +01:01
Burpees Broad Jump 04:35 31:26 04:48 -00:13 30:51 +00:35
Running 5 04:57 36:01 05:13 -00:16 35:39 +00:22
Rowing 05:18 40:58 04:40 +00:38 40:52 +00:06
Running 6 04:41 46:16 05:06 -00:25 45:32 +00:44
Farmers Carry 01:44 50:57 02:02 -00:18 50:38 +00:19
Running 7 04:36 52:41 05:04 -00:28 52:40 +00:01
Sandbag Lunges 05:29 57:17 04:40 +00:49 57:44 -00:27
Running 8 04:36 01:02:46 05:33 -00:57 01:02:24 +00:22
Wall Balls 05:44 01:07:22 05:54 -00:10 01:07:57 -00:35
Roxzone 07:01 01:19:58 06:07 +00:54 01:19:58
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ross Williams, a male athlete from GBR in the age group of 30-34, showed a commendable performance in the 2024 HYROX Madrid race. Ranked at 329 out of 1509 athletes, he placed himself in the top 21% of the race. With an overall time of 01:19:58, he showed a strong tendency for running, clocking a total running time of 00:37:38, which was 02:46 faster than the average. This suggests that Ross has a strong runner profile.

Notably, Ross started the race slower than average in the initial Running 1 segment but swiftly gathered momentum, performing significantly faster in the subsequent running segments. This could indicate a strategic pacing approach, starting slow to conserve energy for the later stages of the race.

Segments to Improve:

While Ross showed strength in running, there are several areas where improvement can make a significant impact on his overall race performance. These include Roxzone, Sled Pull, Sandbag Lunges, Rowing, Wall Balls, Burpees Broad Jump, and Ski Erg.

  • Roxzone: Ross spent 01:01 longer than the average in the Roxzone, indicating he might be resting more or struggling with transitions. To enhance this, Ross could focus on improving overall fitness and speed in transitions. High-intensity interval training (HIIT) could be beneficial here, with specific drills on speed and agility.
  • Sled Pull: Ross was slower by 01:17 than average in the Sled Pull. This suggests a need to improve strength and endurance. Weighted sled drills and resistance training could be beneficial.
  • Sandbag Lunges: Ross was slower by 00:50 than average in this segment, indicating a need to improve lower body strength. Incorporating more lunges, squats, and deadlifts into his strength training routine could help.
  • Rowing: Though Ross was slower in the Rowing segment, this could be improved with dedicated rowing sessions focusing on technique and stamina. Interval training on the rowing machine could also be beneficial.

Race Strategies:

Considering Ross's performance, a few strategic changes could help him improve his rank and overall time.

  • Manage Pace: Ross tends to start slower and pick up pace as the race progresses. While this strategy seems to work for him, he might benefit from a more even pace throughout the race, conserving energy for more demanding segments.
  • Focus on Transitions: Reducing time spent in the Roxzone could significantly improve Ross's overall time. Practicing quick transitions and incorporating more rest into his training might help.
  • Strength Training: Given that Ross has a strong runner profile, more focus on strength training could help balance his performance. This includes dedicated sessions for Sled Pull, Sandbag Lunges, and Rowing.

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
Kim Taehyung 2024 Hong Kong 01:20:16
Silvestri Nicola 2024 Milan 01:20:11
Skonieczko Adam 2024 Gdansk 01:19:59
Simpson Henry 2024 Perth 01:19:55
Fedyaev Alexey 2023 Karlsruhe 01:20:26
O'Meara Gavin 2024 Stockholm 01:19:37
Harris Nathan 2023 Los Angeles 01:20:19
La Neve Pat 2022 New York 01:20:25
Mclaren Elliott 2024 Glasgow 01:19:46
Van Ouwerkerk David 2023 Amsterdam 01:19:45

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Barcelona 01:17:47
2024 Glasgow 01:20:26
2024 Birmingham 01:29:24

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download