Dive into this athlete’s performance at 2024 Singapore 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 Ambler Brady'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 Ambler Brady'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 Ambler Brady'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 Ambler Brady'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
07:45.
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
Brady Ambler delivered a commendable performance at the 2024 Singapore Hyrox race, securing an overall rank of 244 out of 1115 athletes, placing him in the top 21%. Within his age group (40-44), he ranked 37th out of 185, marking a strong finish in the top 20%. His overall time was 01:30:05. While Brady showed exceptional strength in segments such as the Sled Push and Sled Pull, his total running time was 00:49:30, which is 4 minutes and 41 seconds slower than average, indicating a need to enhance his running efficiency. His running began on the slower side in the first half of the race, suggesting a conservative start. Given the data, Brady exhibits a stronger profile in strength exercises compared to running, indicating a need to balance this with improved running performance.
Segments to Improve
Total Running Time: Brady's running times were consistently slower than average, with significant room for improvement. To enhance his running, he should focus on speed endurance and pacing strategies. Suggested Exercises:
Interval Training: Incorporate sprint intervals (400m, 800m) at a high intensity followed by rest periods to build speed and stamina.
Tempo Runs: Perform 20-30 minute runs at a steady pace just below race pace to improve lactate threshold.
Fartlek Training: Mix different speeds throughout a run to improve pace variability and recovery time.
Burpees Broad Jump: Brady fell behind by 1 minute 49 seconds in this segment. Improving explosive power and efficiency in burpees is crucial. Suggested Drills:
Plyometric Drills: Box jumps and squat jumps to boost explosive leg power.
Burpee Technique Training: Focus on consistent form to reduce time lost on each burpee.
Core Strengthening: Planks, Russian twists, and medicine ball slams to enhance stability and transition speed.
Roxzone: The transition time was faster than average but still has room for optimization. Suggested Techniques:
Transition Drills: Practice quick transitions between different exercises to reduce downtime.
Simulated Races: Regularly simulate race conditions, including transitions, to build familiarity and speed.
Race Strategies
Pacing Strategy: Start the race at a slightly faster pace to avoid falling behind early and maintain a consistent speed throughout each running segment.
Energy Management: Focus on maintaining energy levels during high-intensity exercises like burpees and sled pushes by controlling breathing and pacing.
Use Strength Segments to Recover: Given his strength in exercises like the Sled Push and Pull, use these segments to recover and mentally prepare for the upcoming run.
Mental Preparedness: Visualize each segment of the race to mentally prepare for transitions and maintain focus under fatigue.