If you’ve ever completed a HYROX, it’s likely (if you are anything like me) that you’ve analysed all the data from your performance, and started to work out where you need to improve for future races. You also, perhaps, have a target time you want to achieve in your next competition.
To help you with all this data analysis, we’ve put together a useful resource for you…
The Data
Let’s say you have a target time of sub 70 minutes, in the Male Open category. We’ve compiled a spreadsheet that takes the slowest performing time to break that barrier, in numerous races from the 22/23 HYROX season. Essentially this gives us a lot of data points / times of athletes who just about achieved the time you are aiming for.
We can then take the median time of this data, for each run and functional station, to give you a target time to be aiming for at each stage of the race. Â
The Spreadsheet
All this data has been put into a spreadsheet for you to access. The spreadsheet shows the median time for each station, as well as the maximum and minimum time seen in all the data points. The thinking behind showing the minimum and maximum is to give you an idea of the slowest or quickest you should be considering going on each station if you want to achieve your time. For example, you may think the median time for the SkiErg is beyond you, and that’s fine if you can make up the time elsewhere. But you likely don’t want to be going any slower than the maximum time (of course you can do, but you’d have more time to make up elsewhere than anyone had to do in our data).
You can then enter your own previous HYROX time into the spreadsheet and it will show you:
– Your differences, by station, compared to the median target time
– A ranking of priorities, based on target time differences
– A nice graph that visually displays your differences by station (sorry, the axis formatting on the chart is a little screwy but it’s still visually helpful).
The results can then be used to help plan and prioritise your training in the lead up to your next race.
This is something we go into detail on with our training clients. With our completely personalised training plans, we can look at the data and work out where each person needs to improve and can then tailor their plans to them. This is very different from many coaches who essentially give the same plan to hundreds of their clients (yet still call it “personalised”!). Find out more about our programmes here.Â
All of this becomes a bit clearer once you check out the spreadsheets…
(note: you will need to download the spreadsheet to your device to be able to edit your own version. Just click on “File”, then “Download”.)
Click here if your target time is sub 70 minutes in the Male Pro Division
Click here if your target time is sub 70 minutes in the Male Open
Click here if your target time is sub 80 minutes in the Female Pro Division
Click here if your target time is sub 80 minutes in the Female Open
Click here if your target time is sub 80 minutes in the Male Pro Division
Click here if your target time is sub 80 minutes in the Male Open
Click here if your target time is sub 90 minutes in the Male Open
Click here if your target time is sub 90 minutes in the Female Open
Click here if your target time is sub 60 minutes in the Male Doubles
