Longley Guy Hyrox Result

Dive into this athlete’s performance at 2023 London 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 #181038 01:36:16 232nd in AG | Top 80.8% 946th | Top 74.1%
-00:26
46:45
Run Total
-00:02
05:51
Avg. Lap
+00:04
04:59
Best Lap
+02:43
43:39
Workout Total
+00:20
05:27
Avg. Workout
-02:17
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 Longley Guy'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 Longley Guy'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 Longley Guy'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 Longley Guy'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 04:37. Check the detail of the improvement plan below.

02:56 Potential Improvement 63.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:56 08:39 to 05:43 63.5%
Run Total 00:27 46:45 to 46:18 9.7%
Ski Erg 00:26 05:02 to 04:36 9.4%
Burpees Broad Jump 00:18 06:24 to 06:06 6.5%
Farmers Carry 00:10 02:33 to 02:23 3.6%
Wall Balls 00:09 07:29 to 07:20 3.2%
Rowing 00:06 05:06 to 05:00 2.2%
Sled Push 00:05 03:17 to 03:12 1.8%
Sled Pull 00:00 05:09 to 05:09 0.0%

Splits Time

Longley Guy Perfect Race
Splits Total Average Total
Running 1 04:59 00:00 05:00 -00:01 00:00 +00:00
Ski Erg 05:02 04:59 04:37 +00:25 05:00 -00:01
Running 2 05:09 10:01 05:25 -00:16 09:37 +00:24
Sled Push 03:17 15:10 03:14 +00:03 15:02 +00:08
Running 3 05:51 18:27 05:56 -00:05 18:16 +00:11
Sled Pull 05:09 24:18 05:38 -00:29 24:12 +00:06
Running 4 05:56 29:27 05:55 +00:01 29:50 -00:23
Burpees Broad Jump 06:24 35:23 06:21 +00:03 35:45 -00:22
Running 5 06:17 41:47 06:08 +00:09 42:06 -00:19
Rowing 05:06 48:04 05:03 +00:03 48:14 -00:10
Running 6 05:54 53:10 05:58 -00:04 53:17 -00:07
Farmers Carry 02:33 59:04 02:26 +00:07 59:15 -00:11
Running 7 05:56 01:01:37 05:56 +00:00 01:01:41 -00:04
Sandbag Lunges 08:39 01:07:33 05:55 +02:44 01:07:37 -00:04
Running 8 06:48 01:16:12 06:49 -00:01 01:13:32 +02:40
Wall Balls 07:29 01:23:00 07:42 -00:13 01:20:21 +02:39
Roxzone 05:56 01:36:16 08:13 -02:17 01:36:16
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Guy Longley performed well in the HYROX race, finishing with an overall rank of 946 out of 1930 athletes, placing him in the top 49%. In his age group (35-39), he ranked 232 out of 433 athletes, placing him in the top 53%.
- His overall time was 01:36:16, with a total running time of 00:46:45, which was 00:59 slower than the average. This indicates that he may need to improve his overall fitness and transition time.
- His best running lap was 00:04:59, which was 00:13 slower than the average. This suggests that he could work on improving his running speed.

Segments to Improve


1. Sandbag Lunges:
Guy Longley spent 00:08:39 on this segment, which was 02:45 slower than the average. To improve this segment, he could focus on strengthening his lower body muscles, particularly his quads, glutes, and hamstrings. Exercises such as squats, lunges, and deadlifts can help build strength in these areas. Additionally, practicing sandbag lunges with proper form and technique can help improve efficiency and speed.

2. Run Total:
Guy Longley's total running time was 00:46:45, which was 00:59 slower than the average. To improve his running performance, he should focus on building endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running fitness. Additionally, working on proper running form and technique can help enhance efficiency and speed.

3. Ski Erg:
Guy Longley completed the Ski Erg segment in 00:05:02, which was 00:29 slower than the average. To improve his performance on the Ski Erg, he should focus on building upper body and core strength. Exercises such as rowing, pull-ups, and planks can help develop these muscles. Additionally, practicing Ski Erg intervals and maintaining proper form and technique can help improve efficiency and speed.

4. Burpees Broad Jump:
Guy Longley spent 00:06:24 on this segment, which was 00:24 slower than the average. To improve his performance on Burpees Broad Jump, he should focus on improving his explosiveness and power. Exercises such as squat jumps, box jumps, and plyometric push-ups can help develop explosive strength. Additionally, practicing burpees with proper form and technique can help improve efficiency and speed.

5. Best Lap and Running 1:
Guy Longley's best running lap and the first running segment were both slower than the average. To improve his running speed, he should focus on interval training and tempo runs. Incorporating exercises such as sprints, hill repeats, and fartlek training into his routine can help improve his overall running performance.

Strategies


- Focus on pacing: Guy Longley should work on maintaining a consistent pace throughout the race to avoid burning out too quickly. This can be achieved through proper training and pacing practice during training sessions.
- Efficient transitions: To improve the overall race time, Guy Longley should focus on minimizing transition time between segments. Practicing quick and efficient transitions during training can help improve overall race performance.
- Mental preparation: HYROX races require mental toughness and resilience. Guy Longley should practice visualization and positive self-talk to stay motivated and focused during the race.

Overall, Guy Longley performed well in the HYROX race, but there are areas for improvement. By focusing on strength training, improving running speed and endurance, and implementing effective race strategies, he can enhance his performance in future races.

Similar Athletes
Alnaqbi Mohamed 2024 Dubai 01:36:17
Mangnus Lowie 2024 Amsterdam 01:36:45
Lakenberg Sylvester 2023 Rotterdam 01:35:57
Mcgreal Micheál 2023 Dublin 01:36:35
Van Alebeek Dennis 2023 Rotterdam 01:36:45
Tomlinson David 2024 Glasgow 01:36:27
Ohmsen Jens 2018 Essen 01:36:04
Hernandez Lopez David 2024 Frankfurt 01:36:33
Rath Andreas 2022 Leipzig 01:36:31
Parsonage Jamie 2022 London 01:36:17

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

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