Dive into this athlete’s performance at 2024 Sydney 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.
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 Russell Tim'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 Russell Tim'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 Russell Tim'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 Russell Tim'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
06:49.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Tim Russell demonstrated a commendable performance in the 2024 Sydney HYROX race, securing an overall rank of 610 out of 1059 athletes, placing him in the top 57%. Within his age group (50-54), he ranked 29th, again in the top 57%. His overall time of 01:40:05 was competitive, with a noteworthy strength in his running performance. His total running time of 00:46:01 was 03:09 faster than the average, indicating a strong runner profile. Tim started the race at a fast pace, as seen in the first few running segments, which might have affected his endurance in the later parts of the race. His transitions in the roxzone were efficient, being 01:34 faster than the average, suggesting good overall fitness and transition skills. However, there is room for improvement in strength-related segments and compromised running scenarios immediately following these exercises.
Segments to Improve
Wall Balls: Tim was 01:44 slower than average, ranking in the 85th percentile. To improve, focus on form correction and leg strength. Exercises: High-rep wall ball drills, squats, and overhead presses. Ensure proper depth in squats and a smooth release during wall ball throws.
Burpees Broad Jump: At 01:58 slower than average, Tim ranked in the 94th percentile. Enhance explosive power and endurance. Exercises: Plyometric drills like box jumps, burpees with a focus on speed, and broad jump techniques to improve explosive leg power.
Sandbag Lunges: This segment was 01:41 slower than average, placing him in the 92nd percentile. Focus on balance and leg strength. Exercises: Weighted lunges, core stability exercises, and practicing lunges with a sandbag to mimic race conditions.
Ski Erg: Being 00:41 slower than average, ranked at the 98th percentile, indicates a need for better technique and endurance. Exercises: Ski erg drills focusing on rhythm and endurance, along with upper body strength training like rowing and pull-ups.
Race Strategies
Optimize Start Pacing: Begin the race at a slightly moderated pace to conserve energy for the second half of the race. This will help maintain endurance through later segments.
Compromised Running Practice: Train running immediately after strength exercises to adapt to fatigue. This can be done through circuit training that alternates between strength and running segments.
Improve Transition Efficiency: While already strong, further refining transitions in the roxzone can shave off valuable seconds. Practice quick transitions in training to enhance this skill.
Mental Fortitude: Develop mental strategies to maintain focus and motivation, particularly during the more challenging strength segments.