Dive into this athlete’s performance at 2023 London 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.
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.
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.
This section showcases the entire Plunkett Simon'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 Plunkett Simon's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Plunkett Simon'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.
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 Plunkett Simon'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 04:03. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:39 | 43:05 to 39:26 | 90.1% |
| Sled Push | 00:16 | 02:44 to 02:28 | 6.6% |
| Burpees Broad Jump | 00:04 | 04:34 to 04:30 | 1.6% |
| Rowing | 00:03 | 04:39 to 04:36 | 1.2% |
| Sled Pull | 00:01 | 04:16 to 04:15 | 0.4% |
| Ski Erg | 00:00 | 04:11 to 04:11 | 0.0% |
| Farmers Carry | 00:00 | 01:48 to 01:48 | 0.0% |
| Sandbag Lunges | 00:00 | 04:21 to 04:21 | 0.0% |
| Wall Balls | 00:00 | 05:25 to 05:25 | 0.0% |
| Plunkett Simon | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:52 | 00:00 | 04:24 +00:28 | 00:00 +00:00 |
| Ski Erg | 04:11 | 04:52 | 04:22 -00:11 | 04:24 +00:28 |
| Running 2 | 05:04 | 09:03 | 04:45 +00:19 | 08:46 +00:17 |
| Sled Push | 02:44 | 14:07 | 02:44 +00:00 | 13:31 +00:36 |
| Running 3 | 05:18 | 16:51 | 05:08 +00:10 | 16:15 +00:36 |
| Sled Pull | 04:16 | 22:09 | 04:37 -00:21 | 21:23 +00:46 |
| Running 4 | 05:21 | 26:25 | 05:07 +00:14 | 26:00 +00:25 |
| Burpees Broad Jump | 04:34 | 31:46 | 04:57 -00:23 | 31:07 +00:39 |
| Running 5 | 05:30 | 36:20 | 05:16 +00:14 | 36:04 +00:16 |
| Rowing | 04:39 | 41:50 | 04:41 -00:02 | 41:20 +00:30 |
| Running 6 | 05:37 | 46:29 | 05:09 +00:28 | 46:01 +00:28 |
| Farmers Carry | 01:48 | 52:06 | 02:04 -00:16 | 51:10 +00:56 |
| Running 7 | 05:28 | 53:54 | 05:07 +00:21 | 53:14 +00:40 |
| Sandbag Lunges | 04:21 | 59:22 | 04:46 -00:25 | 58:21 +01:01 |
| Running 8 | 05:58 | 01:03:43 | 05:37 +00:21 | 01:03:07 +00:36 |
| Wall Balls | 05:25 | 01:09:41 | 06:01 -00:36 | 01:08:44 +00:57 |
| Roxzone | 06:02 | 01:21:02 | 06:17 -00:15 | 01:21:02 |
Simon's total running time of 00:43:05 is 03:49 slower than the average time, indicating that he could benefit from improving his running speed and endurance. His best running lap time of 00:04:52 is also 00:36 slower than the average, suggesting that he may have paced himself too slowly during the race.
- Transition Time: Simon should work on improving his transition time in the roxzone. By practicing quick and efficient transitions during training sessions, he can save valuable time during the race.
- Strength Training: Simon should incorporate strength training exercises that target the muscles used during the HYROX race, such as squats, lunges, deadlifts, and kettlebell swings. Building strength in these areas can improve his overall performance and help him excel in the strength-based segments of the race.
- Endurance Training: To improve his running endurance, Simon should incorporate longer distance runs into his training routine. Gradually increasing the distance and duration of his runs will help him build the necessary endurance for the race.
- Interval Training: Incorporating HIIT workouts, such as sprint intervals and hill sprints, can help Simon improve his running speed and overall performance. These high-intensity workouts can also help him simulate the demands of the race and prepare him for the varied challenges he may face.
- Recovery: Adequate rest and recovery are crucial for optimizing performance. Simon should prioritize rest days and incorporate recovery strategies such as foam rolling, stretching, and proper nutrition to support his training and aid in recovery.
By implementing these training strategies and techniques, Simon Plunkett can enhance his performance in the HYROX race. With a focus on improving running speed, endurance, and efficiency, Simon can work towards achieving his goals and further improving his race results.
| Similar Athletes | |||
|---|---|---|---|
| Ritter Alexander | 2020 Hannover | 01:21:24 | |
| Hong Soonyoung | 2024 Incheon | 01:20:54 | |
| Schfer Kai | 2023 Hamburg | 01:21:17 | |
| Kinsley Andy | 2022 London | 01:21:15 | |
| Yamashita Yoshiaki | 2024 Incheon | 01:21:25 | |
| Steenbergen Nick | 2023 Rotterdam | 01:20:41 | |
| Galloway Andrew | 2023 Melbourne | 01:20:36 | |
| Heemskerk Mark | 2024 Rotterdam | 01:21:13 | |
| Conforti Guido | 2024 Rimini | 01:20:58 | |
| Van Meerveld Peter | 2024 Maastricht | 01:20:34 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London | 01:23:31 | |
| 2022 Birmingham | 01:24:18 | |
| 2024 Birmingham | 01:19:12 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
