Ross Darren Hyrox Result

Dive into this athlete’s performance at 2024 Glasgow 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 #172008 01:26:16 230th in AG | Top 57.8% 899th | Top 50.8%
+02:43
45:44
Run Total
+00:21
05:43
Avg. Lap
+00:11
04:46
Best Lap
-03:01
33:23
Workout Total
-00:23
04:10
Avg. Workout
+00:20
07:14
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 Ross Darren'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 Ross Darren'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 Ross Darren'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 Ross Darren'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 04:53. Check the detail of the improvement plan below.

03:55 Potential Improvement 80.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:55 45:44 to 41:49 80.2%
Sandbag Lunges 00:27 05:19 to 04:52 9.2%
Farmers Carry 00:23 02:26 to 02:03 7.8%
Sled Push 00:05 02:48 to 02:43 1.7%
Rowing 00:03 04:47 to 04:44 1.0%
Ski Erg 00:00 04:20 to 04:20 0.0%
Sled Pull 00:00 04:30 to 04:30 0.0%
Burpees Broad Jump 00:00 04:08 to 04:08 0.0%
Wall Balls 00:00 05:05 to 05:05 0.0%

Splits Time

Ross Darren Perfect Race
Splits Total Average Total
Running 1 04:46 00:00 04:38 +00:08 00:00 +00:00
Ski Erg 04:20 04:46 04:27 -00:07 04:38 +00:08
Running 2 05:03 09:06 04:59 +00:04 09:05 +00:01
Sled Push 02:48 14:09 02:56 -00:08 14:04 +00:05
Running 3 05:42 16:57 05:25 +00:17 17:00 -00:03
Sled Pull 04:30 22:39 05:00 -00:30 22:25 +00:14
Running 4 05:44 27:09 05:25 +00:19 27:25 -00:16
Burpees Broad Jump 04:08 32:53 05:20 -01:12 32:50 +00:03
Running 5 05:48 37:01 05:35 +00:13 38:10 -01:09
Rowing 04:47 42:49 04:49 -00:02 43:45 -00:56
Running 6 05:55 47:36 05:28 +00:27 48:34 -00:58
Farmers Carry 02:26 53:31 02:12 +00:14 54:02 -00:31
Running 7 06:02 55:57 05:25 +00:37 56:14 -00:17
Sandbag Lunges 05:19 01:01:59 05:07 +00:12 01:01:39 +00:20
Running 8 06:47 01:07:18 06:03 +00:44 01:06:46 +00:32
Wall Balls 05:05 01:14:05 06:33 -01:28 01:12:49 +01:16
Roxzone 07:14 01:26:16 06:54 +00:20 01:26:16
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Darren Ross showcased a commendable effort in the 2024 Glasgow HYROX race, placing in the top 57% of all athletes and the top 63% within his age group. His performance reveals a balanced athlete with a slight inclination towards strength exercises over running. This is evidenced by his better-than-average performance in strength-focused segments like the Ski Erg, Sled Push, and notably faster times in Burpees Broad Jump and Wall Balls. However, Darren's overall running time was 02:27 slower than average, indicating room for improvement in his running efficiency and endurance. Additionally, his pacing appeared to start strong but slowed in later running segments, suggesting initial overexertion or inadequate pacing strategy.

Segments to Improve:

  • Running Efficiency: Darren's total running time suggests a need to enhance his running stamina and speed. Interval training, incorporating short sprints followed by active recovery, can improve VO2 max and running efficiency. Fartlek training, a mix of moderate to hard efforts over varying distances, can also boost endurance and pacing strategy. Plyometric exercises like jump squats and lunges will improve leg strength and explosiveness, beneficial for maintaining speed over distance.
  • Roxzone Transitions: The slightly slower Roxzone time indicates a potential delay in transitions or recovery between exercises. Practicing quick transitions in training, including setting up equipment beforehand and simulating race day scenarios, can shave off crucial seconds. Improving overall fitness through high-intensity interval training (HIIT) will also aid in faster recovery between segments.
  • Farmers Carry and Sandbag Lunges: These segments displayed room for improvement, particularly in grip strength and lower body endurance. For Farmers Carry, grip strengthening exercises like dead hangs and wrist curls, combined with regular practice of the carry with increasing distances, will enhance performance. For Sandbag Lunges, focus on leg strength and balance through exercises like Bulgarian split squats, weighted step-ups, and lunges with rotation to mimic the instability of the sandbag.

Race Strategies:

  • Effective Pacing: Darren should aim for a steady pace in the initial running segments to conserve energy for the later stages of the race. Utilizing a sports watch or heart rate monitor can help maintain a target pace or heart rate zone, preventing early burnout.
  • Strength Segments Leverage: Given Darren's aptitude for strength-focused challenges, using these segments as opportunities to slightly recover while still moving quickly can provide a strategic advantage. Focusing on efficient technique, especially during the Wall Balls and Burpees, can conserve energy for running segments.
  • Transition Optimization: Minimizing time in the Roxzone by practicing swift equipment changes and hydration strategies can lead to overall time improvement. Setting up a mock transition area during training sessions will help Darren become more efficient in moving from one segment to the next.
  • Mental Preparation: Mental resilience plays a crucial role in endurance events. Visualization techniques, focusing on each segment's successful completion, and positive self-talk can help Darren maintain focus and determination throughout the race.

By addressing these identified areas for improvement with targeted training strategies and implementing effective race-day strategies, Darren Ross can significantly enhance his performance in future HYROX races. Commitment to a balanced training regimen that fosters both running efficiency and strength, along with strategic pacing and transitions, will be key to ascending the ranks in his age group and overall standings.

Similar Athletes
Bolaños Gallego Salvador 2024 Madrid 01:26:11
Van Der Star Dennis 2023 Amsterdam 01:26:41
IlkówGołąb Michał 2024 Poznan 01:26:01
Geerts Michiel 2024 Amsterdam 01:25:55
Lesk Manuel 2023 Warschau 01:26:08
Johnstone Cal 2022 London 01:26:29
Valverde César 2024 Bordeaux 01:26:22
Johnson Liam 2023 London 01:26:22
Monteiro Joao 2022 Madrid 01:25:52
Fink Florian 2024 Karlsruhe 01:26:10

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