Underwood Greg Hyrox Result

Dive into this athlete’s performance at 2024 Perth 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

NZL NZL Flag Men 45-49 #133013 01:37:02 27th in AG | Top 79.4% 358th | Top 76.3%
-01:08
46:28
Run Total
-00:08
05:48
Avg. Lap
+00:23
05:20
Best Lap
+01:09
42:25
Workout Total
+00:09
05:18
Avg. Workout
+00:00
08:15
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 Underwood Greg'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 Underwood Greg'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 Underwood Greg'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 Underwood Greg'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 04:30. Check the detail of the improvement plan below.

02:06 Potential Improvement 46.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:06 09:30 to 07:24 46.7%
Sandbag Lunges 01:51 07:36 to 05:45 41.1%
Burpees Broad Jump 00:29 06:39 to 06:10 10.7%
Sled Push 00:04 03:18 to 03:14 1.5%
Ski Erg 00:00 04:25 to 04:25 0.0%
Sled Pull 00:00 04:01 to 04:01 0.0%
Rowing 00:00 04:50 to 04:50 0.0%
Farmers Carry 00:00 02:06 to 02:06 0.0%
Run Total 00:00 46:28 to 46:28 0.0%

Splits Time

Underwood Greg Perfect Race
Splits Total Average Total
Running 1 06:12 00:00 05:00 +01:12 00:00 +00:00
Ski Erg 04:25 06:12 04:38 -00:13 05:00 +01:12
Running 2 05:20 10:37 05:26 -00:06 09:38 +00:59
Sled Push 03:18 15:57 03:18 +00:00 15:04 +00:53
Running 3 05:30 19:15 05:59 -00:29 18:22 +00:53
Sled Pull 04:01 24:45 05:39 -01:38 24:21 +00:24
Running 4 05:42 28:46 05:56 -00:14 30:00 -01:14
Burpees Broad Jump 06:39 34:28 06:24 +00:15 35:56 -01:28
Running 5 05:48 41:07 06:11 -00:23 42:20 -01:13
Rowing 04:50 46:55 05:04 -00:14 48:31 -01:36
Running 6 05:39 51:45 06:01 -00:22 53:35 -01:50
Farmers Carry 02:06 57:24 02:27 -00:21 59:36 -02:12
Running 7 05:36 59:30 06:00 -00:24 01:02:03 -02:33
Sandbag Lunges 07:36 01:05:06 05:59 +01:37 01:08:03 -02:57
Running 8 06:44 01:12:42 06:58 -00:14 01:14:02 -01:20
Wall Balls 09:30 01:19:26 07:47 +01:43 01:21:00 -01:34
Roxzone 08:15 01:37:02 08:15 +00:00 01:37:02
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Greg Underwood's performance in the 2024 Perth HYROX event reveals a balanced approach with a slight edge in running capabilities. His total running time was 01:27 faster than average, indicating a strong running profile. However, Greg's pacing strategy appears to have been a bit uneven, with a notably slower start in the first running segment and progressively faster times in subsequent runs. This suggests he may have started too cautiously, only to pick up pace as the race progressed. Despite this, his overall rank places him comfortably in the top half of participants, demonstrating both endurance and an ability to strategically manage energy across segments.

Segments to Improve

  • Wall Balls (00:09:30, 87 Percentile Rank)

    Greg's performance in the Wall Balls segment was significantly slower compared to his other splits, indicating a need for improvement. To enhance his efficiency, Greg should focus on the following:

    • Technique Drills: Practice proper squat form and ensure the ball is released at an optimal angle. Incorporate wall ball drills with a focus on maintaining rhythm.
    • Strength Training: Include exercises such as front squats, thrusters, and overhead presses to build the muscles used in wall balls.
    • Endurance Conditioning: Perform high-rep sets of wall balls with short rest intervals to mimic race conditions.
  • Sandbag Lunges (00:07:36, 92 Percentile Rank)

    The Sandbag Lunges were another challenging segment for Greg. Improving this area requires a focus on both strength and technique:

    • Strength Building: Implement lunges with a weighted barbell or dumbbells to increase strength in the legs and core.
    • Balance and Stability: Practice static lunges and incorporate balance exercises, such as single-leg stands, to improve stability.
    • Technique Refinement: Ensure proper lunge technique with a focus on keeping the knee aligned with the toes and the torso upright.
  • Roxzone (00:08:15, 56 Percentile Rank)

    The Roxzone transition times suggest room for improvement in overall fitness and transition efficiency:

    • Transition Drills: Practice quick transitions between exercises to reduce time spent in the Roxzone. Focus on speed and efficiency of movement.
    • Cross-Training: Engage in circuit training that includes rapid transitions between different exercises to simulate race conditions.

Race Strategies

  • Pacing Strategy: Given the slower start, Greg should consider pacing himself more evenly throughout the race. Starting with a slightly faster pace can help him capitalize on his running strength while maintaining energy for later segments.
  • Compromised Running: Practice running immediately after strength exercises, such as lunges or wall balls, to prepare for the fatigue experienced during the race. This will help Greg maintain a steady pace even when fatigued.
  • Energy Management: Focus on nutrition and hydration strategies that support sustained energy levels throughout the race. This can include carbohydrate loading before the event and electrolyte replenishment during the race.
Similar Athletes
Lindsey Myles 2024 Houston 01:36:44
Lee Daniel 2024 Dubai 01:36:57
Cegan Tobias 2018 Hamburg 01:37:04
Chessa Marco 2024 Turin 01:37:02
Backenhaus Daniel 2023 Hong Kong 01:37:20
Herziger Thomas 2018 Leipzig 01:37:00
Fraser Michael 2024 Glasgow 01:36:53
Murphy Simon 2024 Melbourne 01:36:59
Walker Jonathan 2024 Sports Direct HYROX London 01:37:24
Petry Sebastian 2024 Frankfurt 01:37:25

Measure Your Performance Against Top Athletes

Other Results from this athlete
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