Highlands Graeme Hyrox Result

Dive into this athlete’s performance at 2023 Rotterdam 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 30-34 #143006 01:19:56 34th in AG | Top 26.6% 146th | Top 25.4%
-00:41
39:31
Run Total
-00:04
04:57
Avg. Lap
-01:16
03:05
Best Lap
+02:01
35:41
Workout Total
+00:15
04:27
Avg. Workout
-01:17
04:49
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 Highlands Graeme'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 Highlands Graeme'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 Highlands Graeme'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 Highlands Graeme'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 06:27. Check the detail of the improvement plan below.

04:14 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
Sled Pull 04:14 08:26 to 04:12 65.6%
Wall Balls 00:37 06:02 to 05:25 9.6%
Farmers Carry 00:34 02:26 to 01:52 8.8%
Run Total 00:27 39:31 to 39:04 7.0%
Sled Push 00:17 02:43 to 02:26 4.4%
Rowing 00:17 04:52 to 04:35 4.4%
Ski Erg 00:01 04:16 to 04:15 0.3%
Burpees Broad Jump 00:00 03:24 to 03:24 0.0%
Sandbag Lunges 00:00 03:32 to 03:32 0.0%

Splits Time

Highlands Graeme Perfect Race
Splits Total Average Total
Running 1 03:05 00:00 04:21 -01:16 00:00 +00:00
Ski Erg 04:16 03:05 04:21 -00:05 04:21 -01:16
Running 2 04:53 07:21 04:43 +00:10 08:42 -01:21
Sled Push 02:43 12:14 02:43 +00:00 13:25 -01:11
Running 3 05:17 14:57 05:05 +00:12 16:08 -01:11
Sled Pull 08:26 20:14 04:32 +03:54 21:13 -00:59
Running 4 05:23 28:40 05:05 +00:18 25:45 +02:55
Burpees Broad Jump 03:24 34:03 04:48 -01:24 30:50 +03:13
Running 5 05:26 37:27 05:13 +00:13 35:38 +01:49
Rowing 04:52 42:53 04:40 +00:12 40:51 +02:02
Running 6 05:07 47:45 05:06 +00:01 45:31 +02:14
Farmers Carry 02:26 52:52 02:02 +00:24 50:37 +02:15
Running 7 05:05 55:18 05:04 +00:01 52:39 +02:39
Sandbag Lunges 03:32 01:00:23 04:40 -01:08 57:43 +02:40
Running 8 05:20 01:03:55 05:33 -00:13 01:02:23 +01:32
Wall Balls 06:02 01:09:15 05:54 +00:08 01:07:56 +01:19
Roxzone 04:49 01:19:56 06:06 -01:17 01:19:56
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Graeme Highlands performed well in the Hyrox race in Rotterdam, finishing with an overall rank of 146 out of 865 athletes, placing him in the top 16% of all participants. In his age group (30-34), he ranked 34 out of 187 athletes, which is in the top 18%. His total race time was 01:19:56, with a total running time of 00:39:31. However, his total running time was 00:43 slower than the average for his finish time.

Graeme's best running lap was 00:03:05, which was 01:09 faster than the average. This suggests that he has a strong running ability and should focus on utilizing this strength to his advantage.

Segments to Improve


1. Sled Pull:
Graeme spent 00:08:26 on the sled pull, which was 03:36 slower than the average. To improve in this segment, he should focus on increasing his strength and technique in pulling the sled. Specific exercises that can help include weighted sled pulls, deadlifts, and bent-over rows. He should also work on improving his grip strength to enhance his performance in this segment.

2. Run Total:
Graeme's total running time of 00:39:31 was 00:43 slower than the average. To improve in this segment, he should focus on improving his overall fitness and endurance. Incorporating high-intensity interval training (HIIT) sessions, long-distance running, and tempo runs into his training routine can help enhance his running performance. Additionally, he should work on pacing himself properly during the race to avoid burnout and maintain a steady speed throughout.

3. Farmers Carry:
Graeme spent 00:02:26 on the farmers carry, which was 00:21 slower than the average. To improve in this segment, he should focus on increasing his grip strength, as it plays a crucial role in carrying the weights efficiently. Specific exercises to enhance grip strength include farmer's walks, dead hangs, and grip trainers. Additionally, incorporating exercises that target the muscles used during the farmers carry, such as forearm curls and dumbbell rows, can help improve his performance.

4. Running 4:
Graeme's time for running segment 4 was 00:05:23, which was 00:18 slower than the average. To improve in this segment, he should focus on increasing his speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him improve his speed and stamina during this segment.

5. Rowing:
Graeme's time for the rowing segment was 00:04:52, which was 00:16 slower than the average. To improve in this segment, he should focus on improving his rowing technique and overall cardiovascular fitness. Incorporating rowing intervals, rowing machine workouts, and exercises that target the muscles used during rowing, such as bent-over rows and seated cable rows, can help enhance his performance in this segment.

6. Running 5:
Graeme's time for running segment 5 was 00:05:26, which was 00:15 slower than the average. To improve in this segment, he should continue to work on his overall running endurance and speed. Incorporating interval training, fartlek runs, and tempo runs into his training routine can help him improve his speed and endurance during this segment.

7. Running 2:
Graeme's time for running segment 2 was 00:04:53, which was 00:13 slower than the average. To improve in this segment, he should continue to work on his running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him improve his performance in this segment.

Strategies


- Pace Yourself: It is important for Graeme to pace himself properly throughout the race to avoid burnout and maintain a steady speed. Starting too fast can lead to fatigue later on, while starting too slow can prevent him from maximizing his performance. He should aim to maintain a consistent pace and adjust it accordingly based on the terrain and obstacles.

- Focus on Strength Training: Graeme should prioritize strength training exercises that target the muscles used in the Hyrox race, such as the legs, core, and upper body. Incorporating exercises like squats, lunges, deadlifts, push-ups, and pull-ups into his training routine can help improve his overall strength and performance.

- Train for Transitions: The roxzone, or transition time, is an important aspect of the race. Graeme should work on improving his overall fitness and reducing transition times to gain an advantage. Incorporating circuit training, interval training, and specific transition drills into his training routine can help him become more efficient in transitioning between exercises.

- Practice Specific Movements: Graeme should dedicate time to practicing the specific movements and exercises involved in the Hyrox race. This includes sled pulls, farmers carries, burpee broad jumps, sandbag lunges, and wall balls. By focusing on proper form and technique, he can improve his efficiency and speed in these segments.

- Mental Preparation: Hyrox races can be physically and mentally demanding. Graeme should work on mental preparation techniques, such as visualization, positive self-talk, and goal setting, to enhance his focus and mental resilience during the race.

Overall, Graeme Highlands has shown strong running abilities but can benefit from improving his strength and technique in certain segments of the Hyrox race. By incorporating specific training strategies and techniques, he can enhance his performance and potentially achieve even better results in future races.

Similar Athletes
Rodríguez González Samuel 2023 Bilbao 01:19:42
Bijsterbosch Jaap 2024 Rotterdam 01:20:21
Schneidler Frank 2022 Hamburg 01:19:49
Ezeilo Daniel 2023 München 01:19:41
Richardson Lee 2022 Manchester 01:20:06
Chacon Mateo 2024 New York 01:20:18
Weigel Jesse 2022 Los Angeles 01:20:02
Leitschuh Maurice 2023 Karlsruhe 01:20:19
Scollo Daniele 2023 Milan 01:20:14
Reuters Marvin 2022 Amsterdam 01:20:15

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