Season 23/24 2023 London (3243) HYROX (2806) Men (1846) Elliott Adam

Elliott Adam 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 150 similar athletes.

Performance Highlights

GBR GBR Flag Men 45-49 #181016 02:12:05 179th in AG | Top 97.3% 1832nd | Top 99.2%
+02:50
01:07:34
Run Total
+00:24
08:27
Avg. Lap
-00:44
05:20
Best Lap
-01:04
54:51
Workout Total
-00:08
06:51
Avg. Workout
-01:57
09:44
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 150 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 150 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Elliott Adam'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 Elliott Adam'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 150 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 Elliott Adam'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 Elliott Adam'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 15:34. Check the detail of the improvement plan below.

10:13 Potential Improvement 65.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 10:13 01:07:34 to 57:21 65.6%
Wall Balls 02:23 12:58 to 10:35 15.3%
Burpees Broad Jump 01:51 10:29 to 08:38 11.9%
Sandbag Lunges 01:06 09:03 to 07:57 7.1%
Rowing 00:01 05:37 to 05:36 0.1%
Ski Erg 00:00 04:55 to 04:55 0.0%
Sled Push 00:00 03:23 to 03:23 0.0%
Sled Pull 00:00 06:20 to 06:20 0.0%
Farmers Carry 00:00 02:06 to 02:06 0.0%

Splits Time

Elliott Adam Perfect Race
Splits Total Average Total
Running 1 05:20 00:00 05:48 -00:28 00:00 +00:00
Ski Erg 04:55 05:20 05:01 -00:06 05:48 -00:28
Running 2 06:44 10:15 06:50 -00:06 10:49 -00:34
Sled Push 03:23 16:59 04:19 -00:56 17:39 -00:40
Running 3 07:03 20:22 07:59 -00:56 21:58 -01:36
Sled Pull 06:20 27:25 07:43 -01:23 29:57 -02:32
Running 4 07:16 33:45 08:02 -00:46 37:40 -03:55
Burpees Broad Jump 10:29 41:01 09:25 +01:04 45:42 -04:41
Running 5 10:10 51:30 08:32 +01:38 55:07 -03:37
Rowing 05:37 01:01:40 05:43 -00:06 01:03:39 -01:59
Running 6 08:35 01:07:17 08:06 +00:29 01:09:22 -02:05
Farmers Carry 02:06 01:15:52 03:03 -00:57 01:17:28 -01:36
Running 7 09:57 01:17:58 08:08 +01:49 01:20:31 -02:33
Sandbag Lunges 09:03 01:27:55 08:59 +00:04 01:28:39 -00:44
Running 8 12:32 01:36:58 11:04 +01:28 01:37:38 -00:40
Wall Balls 12:58 01:49:30 11:42 +01:16 01:48:42 +00:48
Roxzone 09:44 02:12:05 11:41 -01:57 02:12:05
Based on 150 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Adam Elliott performed well in the HYROX race, finishing in the top 65% of all athletes and ranking in the top 63% of his age group. His overall time of 02:12:05 is respectable, but there are areas where he can improve to enhance his performance.

In terms of his splits analysis, Adam's running 1, Ski Erg, running 2, sled push, running 3, sled pull, running 4, and rowing times were all faster than average, indicating his strength in these areas. However, his burpees broad jump, running 5, running 6, running 7, sandbag lunges, running 8, and wall balls times were slower than average, suggesting areas for improvement.

Segments to Improve


1. Burpees Broad Jump:
Adam's time for this segment was 2 minutes slower than average. To improve his performance in this area, he should focus on increasing his explosive power and agility. Specific exercises to incorporate into his training routine include plyometric exercises such as box jumps, squat jumps, and lateral jumps. These exercises will help improve his jumping power and efficiency. Additionally, practicing burpees with proper form and technique will enable him to perform them more efficiently during the race.

2. Running 5:
Adam's time for this running segment was 1 minute and 41 seconds slower than average. To enhance his running performance, he should focus on building endurance and speed. Incorporating interval training sessions, such as fartlek runs or tempo runs, will help improve his cardiovascular fitness and running speed. Additionally, including strength training exercises such as lunges, squats, and calf raises will strengthen his lower body muscles, leading to better running performance.

3. Running 7:
Adam's time for this running segment was 1 minute and 43 seconds slower than average. To improve his performance in this area, he should work on increasing his endurance and maintaining a steady pace. Long-distance runs and hill repeats will help improve his cardiovascular fitness and stamina. Additionally, incorporating interval training sessions with shorter bursts of high-intensity running will help improve his speed.

4. Sandbag Lunges:
Adam's time for this segment was 15 seconds slower than average. To enhance his performance in sandbag lunges, he should focus on improving his strength and stability. Incorporating exercises such as weighted lunges, Bulgarian split squats, and single-leg deadlifts will help strengthen his leg muscles and improve his balance. Additionally, practicing proper form and technique during lunges, ensuring that the knee does not extend past the toes, will optimize his performance in this segment.

5. Running 8:
Adam's time for this running segment was 1 minute and 14 seconds slower than average. To improve his running performance in this segment, he should focus on building endurance and mental toughness. Incorporating long-distance runs and tempo runs into his training routine will help improve his cardiovascular fitness and ability to maintain a steady pace. Additionally, practicing running on challenging terrain, such as hills or trails, will enhance his ability to adapt to different running conditions.

6. Running 6:
Adam's time for this running segment was 33 seconds slower than average. To improve his performance in this area, he should focus on increasing his speed and agility. Incorporating sprint intervals and agility ladder drills into his training routine will help improve his running speed and footwork. Additionally, incorporating strength training exercises such as box jumps and lateral hops will enhance his explosive power and agility.

7. Wall Balls:
Adam's time for this segment was 1 minute and 36 seconds slower than average. To improve his performance in wall balls, he should focus on improving his upper body strength and endurance. Incorporating exercises such as shoulder presses, push-ups, and medicine ball throws will help strengthen his upper body muscles and improve his ability to perform wall balls efficiently. Additionally, practicing proper form and technique, including using the legs to generate power and momentum, will optimize his performance in this segment.

Strategies


To improve overall performance during the race, Adam should consider the following strategies:

1. Pacing:
Adam should focus on maintaining a consistent and sustainable pace throughout the race. Avoiding starting too fast and burning out early will help ensure that he has enough energy to finish strong.

2. Transitions:
Adam should work on improving his transition times in the roxzone. This can be achieved by improving overall fitness and practicing efficient transitions between exercises. Incorporating circuit training and interval workouts that simulate the race conditions will help improve his transition speed and overall fitness.

3. Mental Preparation:
Adam should focus on mental preparation and visualization techniques to stay focused and motivated during the race. Setting specific goals for each segment and visualizing successful completion will help maintain a positive mindset and boost performance.

4. Nutrition and Hydration:
Adam should ensure he is properly fueling his body before, during, and after the race. Consuming a balanced diet with adequate carbohydrates, proteins, and fats will provide the necessary energy for optimal performance. Staying hydrated by drinking water and electrolyte-rich beverages will also help maintain performance and prevent fatigue.

By implementing these strategies and incorporating the suggested training techniques, drills, and exercises, Adam can improve his overall performance in future HYROX races.

Similar Athletes
Bertermann Leif 2024 Rotterdam 02:11:53
Dizin Eric 2024 Madrid 02:11:43
Castañeda Alfredo 2024 Mexico City 02:11:58
Barnett Peter 2024 Rimini 02:11:39
Hung Kristopher Brian Chun Ting 2024 Hong Kong 02:12:20
Ruiz Carlos 2023 Dallas 02:11:50
Coupe Callum 2022 Birmingham 02:12:18
Peoples Glenn 2024 Melbourne 02:12:17
Gentil Marvin 2023 Paris 02:12:11
Schreiber Sven 2019 Wien 02:12:01

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