Louw Byron Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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

RSA RSA Flag Men 25-29 #100006 01:34:50 26th in AG | Top 66.7% 167th | Top 67.6%
-00:06
46:39
Run Total
+00:00
05:50
Avg. Lap
+00:23
05:19
Best Lap
-00:15
39:51
Workout Total
-00:02
04:58
Avg. Workout
+00:23
08:24
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 Louw Byron'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 Louw Byron'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 Louw Byron'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 Louw Byron'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 03:01. Check the detail of the improvement plan below.

01:09 Potential Improvement 38.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:09 08:18 to 07:09 38.1%
Run Total 00:59 46:39 to 45:40 32.6%
Rowing 00:28 05:26 to 04:58 15.5%
Burpees Broad Jump 00:13 06:10 to 05:57 7.2%
Sled Pull 00:12 05:33 to 05:21 6.6%
Ski Erg 00:00 04:09 to 04:09 0.0%
Sled Push 00:00 02:32 to 02:32 0.0%
Farmers Carry 00:00 02:17 to 02:17 0.0%
Sandbag Lunges 00:00 05:26 to 05:26 0.0%

Splits Time

Louw Byron Perfect Race
Splits Total Average Total
Running 1 05:00 00:00 04:58 +00:02 00:00 +00:00
Ski Erg 04:09 05:00 04:35 -00:26 04:58 +00:02
Running 2 05:19 09:09 05:23 -00:04 09:33 -00:24
Sled Push 02:32 14:28 03:12 -00:40 14:56 -00:28
Running 3 06:10 17:00 05:53 +00:17 18:08 -01:08
Sled Pull 05:33 23:10 05:30 +00:03 24:01 -00:51
Running 4 05:47 28:43 05:52 -00:05 29:31 -00:48
Burpees Broad Jump 06:10 34:30 06:10 +00:00 35:23 -00:53
Running 5 06:14 40:40 06:04 +00:10 41:33 -00:53
Rowing 05:26 46:54 05:01 +00:25 47:37 -00:43
Running 6 05:29 52:20 05:54 -00:25 52:38 -00:18
Farmers Carry 02:17 57:49 02:24 -00:07 58:32 -00:43
Running 7 05:33 01:00:06 05:53 -00:20 01:00:56 -00:50
Sandbag Lunges 05:26 01:05:39 05:48 -00:22 01:06:49 -01:10
Running 8 07:10 01:11:05 06:46 +00:24 01:12:37 -01:32
Wall Balls 08:18 01:18:15 07:26 +00:52 01:19:23 -01:08
Roxzone 08:24 01:34:50 08:01 +00:23 01:34:50
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Byron Louw delivered a commendable performance in the 2024 Cape Town HYROX event, placing 167th out of 394 athletes overall and 26th in his age group. His total time of 01:34:50 showcases his competitive edge, particularly in the running segments. Notably, Byron's overall running time was 28 seconds faster than the average, highlighting his strong running profile. However, his pacing suggests a slightly uneven start with slower initial laps. This indicates a need for more strategic pacing to maintain a consistent speed throughout the race. Byron exhibits a hybrid profile with notable strength in certain exercises like the Ski Erg and Sled Push.

Segments to Improve

  • Wall Balls: With a time of 08:18, Byron was 55 seconds slower than average. To improve, focus on enhancing endurance and technique. Incorporate exercises like medicine ball throws, squat to press, and overhead squats. Pay attention to maintaining a steady rhythm and proper squatting form to increase efficiency.
  • Roxzone: Byron's transition time was 32 seconds slower than average. Enhancing overall fitness and practicing efficient transitions between exercise zones will be crucial. Try workouts that mimic race conditions, emphasizing quick transitions from one exercise to another without rest.
  • Burpees Broad Jump: Slightly slower by 7 seconds, indicating room for improvement. Incorporate burpee intervals with a focus on explosive power and agility drills like plyometric jumps. Ensure strong core engagement and minimize rest between reps.
  • Sled Pull: At 5:33, it was slightly slower than average. Focus on upper body and grip strength with exercises like rope pulls, deadlifts, and bent-over rows. Concentrate on maintaining a steady, powerful pull throughout the exercise.
  • Rowing: At 5:26, this was a weak area, with a time 25 seconds slower than average. Engage in rowing-specific workouts focusing on technique and power output. Utilize interval training to build endurance and speed.

Race Strategies

  • Pacing: Start at a controlled pace to prevent early fatigue. Monitor your speed in the first few running segments and adjust to maintain a steady rhythm throughout the race.
  • Transition Efficiency: Practice moving swiftly between exercises to reduce Roxzone time. Implement drills that simulate race transitions, reducing unnecessary rest.
  • Compromised Running: Train to run effectively after challenging exercises like Sled Push and Wall Balls. Include compromised running drills in your training routine to build endurance and maintain speed despite fatigue.
Similar Athletes
Couceiro Ariel 2024 Melbourne 01:34:22
Storey Stephen 2024 Birmingham 01:34:56
Caune Philip 2021 Stuttgart 01:34:43
Franco Michael 2024 Melbourne 01:34:40
Querrer Earvin 2024 Melbourne 01:35:17
Filippelli Gianni 2023 Karlsruhe 01:34:55
Herranz Palazon Ander 2024 Bilbao 01:35:18
Fared Farouq 2024 Singapore 01:34:47
Sloan Jack 2024 Marseille 01:35:12
Edwards Wesley 2022 Los Angeles 01:34:38

Measure Your Performance Against Top Athletes

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