Zarb Ray Hyrox Result

Dive into this athlete’s performance at 2024 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 35-39 #124040 01:28:46 152nd in AG | Top 28.8% 645th | Top 26.3%
-00:59
43:06
Run Total
-00:07
05:23
Avg. Lap
+00:07
04:48
Best Lap
-00:13
37:17
Workout Total
-00:02
04:39
Avg. Workout
+01:15
08:28
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 Zarb Ray'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 Zarb Ray'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 Zarb Ray'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 Zarb Ray'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 02:03. Check the detail of the improvement plan below.

01:31 Potential Improvement 74.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:31 06:24 to 04:53 74.0%
Sandbag Lunges 00:20 05:25 to 05:05 16.3%
Burpees Broad Jump 00:07 05:26 to 05:19 5.7%
Run Total 00:05 43:06 to 43:01 4.1%
Ski Erg 00:00 04:22 to 04:22 0.0%
Sled Push 00:00 02:32 to 02:32 0.0%
Rowing 00:00 04:47 to 04:47 0.0%
Farmers Carry 00:00 01:58 to 01:58 0.0%
Wall Balls 00:00 06:23 to 06:23 0.0%

Splits Time

Zarb Ray Perfect Race
Splits Total Average Total
Running 1 04:21 00:00 04:46 -00:25 00:00 +00:00
Ski Erg 04:22 04:21 04:29 -00:07 04:46 -00:25
Running 2 04:48 08:43 05:06 -00:18 09:15 -00:32
Sled Push 02:32 13:31 02:59 -00:27 14:21 -00:50
Running 3 05:41 16:03 05:33 +00:08 17:20 -01:17
Sled Pull 06:24 21:44 05:07 +01:17 22:53 -01:09
Running 4 05:38 28:08 05:33 +00:05 28:00 +00:08
Burpees Broad Jump 05:26 33:46 05:38 -00:12 33:33 +00:13
Running 5 05:14 39:12 05:43 -00:29 39:11 +00:01
Rowing 04:47 44:26 04:53 -00:06 44:54 -00:28
Running 6 05:22 49:13 05:35 -00:13 49:47 -00:34
Farmers Carry 01:58 54:35 02:15 -00:17 55:22 -00:47
Running 7 05:29 56:33 05:33 -00:04 57:37 -01:04
Sandbag Lunges 05:25 01:02:02 05:22 +00:03 01:03:10 -01:08
Running 8 06:38 01:07:27 06:14 +00:24 01:08:32 -01:05
Wall Balls 06:23 01:14:05 06:47 -00:24 01:14:46 -00:41
Roxzone 08:28 01:28:46 07:13 +01:15 01:28:46
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ray Zarb delivered a commendable performance in the 2024 Melbourne Hyrox event, securing an overall rank of 645, placing him in the top 35% of the 1801 athletes and 152nd in his age group. His overall time was 01:28:46, with a total running time of 00:43:06, which is 01:19 faster than the average, indicating a strong running capability. Ray's initial running segments were notably fast, suggesting a potentially aggressive start, which might have impacted his performance in later segments. His strengths clearly lie in his running performance, but there’s room for improvement in strength-based exercises and transitions between zones, indicating a hybrid athlete profile.

Segments to Improve

  • Roxzone (00:08:28, 83 Percentile Rank): This segment was significantly slower than average, indicating extended transition times. To enhance this, Ray should focus on overall fitness and transition efficiency. Training Strategy: Incorporate high-intensity interval training (HIIT) to improve cardiovascular endurance and simulate race conditions. Practice drills that mimic race transitions to reduce time lost between exercises.
  • Sled Pull (00:06:24, 90 Percentile Rank): This was Ray's weakest segment, 01:17 slower than average. Training Strategy: Focus on building upper body and core strength. Incorporate exercises such as deadlifts, bent-over rows, and cable pulls. Practice specific sled pull drills with varying weights to improve technique and efficiency.
  • Burpees Broad Jump (00:05:26, 51 Percentile Rank): This segment can be improved by strengthening explosive power and endurance. Training Strategy: Perform plyometric exercises like box jumps and tuck jumps. Include high-rep burpee sets in training to increase stamina and efficiency.
  • Sandbag Lunges (00:05:25, 59 Percentile Rank): Focus on improving lower body strength and stability. Training Strategy: Incorporate sandbag training into workouts, emphasizing lunges and squats. Use single-leg exercises to enhance balance and muscle endurance.
  • Wall Balls (00:06:23, 45 Percentile Rank): Improving technique and endurance will be key. Training Strategy: Practice wall ball shots focusing on form and efficiency. Include upper body and core strengthening exercises such as medicine ball slams and push presses.

Race Strategies

  • Start with a Consistent Pace: Avoid starting too fast to preserve energy for strength-based segments. Aim for a steady pace that maintains running speed without compromising strength performance.
  • Efficient Transitions: Minimize time spent in the Roxzone by practicing quick transitions during training. Focus on mental preparation to stay focused and maintain momentum between exercises.
  • Compromised Running Training: Practice running immediately after completing strength exercises to simulate race conditions. This will help condition the body to maintain running efficiency even when fatigued.
  • Energy Management: Ensure proper nutrition and hydration leading up to the race day to sustain energy levels throughout the event. Consider strategic use of energy gels or drinks during the race to avoid fatigue.
Similar Athletes
Beeson Michael 2024 Manchester 01:28:40
Macphie James 2023 London 01:28:49
Caruso Giuseppe 2024 Milan 01:28:29
Adams Daniel 2023 London 01:28:58
Leduc Vincent 2024 Paris 01:28:17
Brenzel Daniel 2022 Frankfurt 01:28:39
Gascoigne Paul 2024 Melbourne 01:28:50
Johnson Chad 2022 Los Angeles 01:29:15
Bradbury Dan 2023 Glasgow 01:29:04
Priester Jesse 2022 Frankfurt 01:29:07

Measure Your Performance Against Top Athletes

Other Results from this athlete
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