Spencer Adam Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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 40-44 #121004 01:33:13 325th in AG | Top 66.9% 1887th | Top 69.9%
-02:40
43:19
Run Total
-00:19
05:25
Avg. Lap
+00:16
05:06
Best Lap
+01:26
40:53
Workout Total
+00:11
05:06
Avg. Workout
+01:17
09:06
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 Spencer Adam'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 Spencer Adam'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 Spencer Adam'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 Spencer Adam'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 04:09. Check the detail of the improvement plan below.

02:07 Potential Improvement 51.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:07 07:55 to 05:48 51.0%
Wall Balls 01:07 08:05 to 06:58 26.9%
Sandbag Lunges 00:47 06:15 to 05:28 18.9%
Farmers Carry 00:08 02:25 to 02:17 3.2%
Ski Erg 00:00 04:14 to 04:14 0.0%
Sled Push 00:00 02:34 to 02:34 0.0%
Sled Pull 00:00 04:30 to 04:30 0.0%
Rowing 00:00 04:55 to 04:55 0.0%
Run Total 00:00 43:19 to 43:19 0.0%

Splits Time

Spencer Adam Perfect Race
Splits Total Average Total
Running 1 05:53 00:00 04:52 +01:01 00:00 +00:00
Ski Erg 04:14 05:53 04:33 -00:19 04:52 +01:01
Running 2 05:06 10:07 05:19 -00:13 09:25 +00:42
Sled Push 02:34 15:13 03:09 -00:35 14:44 +00:29
Running 3 05:07 17:47 05:47 -00:40 17:53 -00:06
Sled Pull 04:30 22:54 05:25 -00:55 23:40 -00:46
Running 4 05:11 27:24 05:47 -00:36 29:05 -01:41
Burpees Broad Jump 07:55 32:35 06:02 +01:53 34:52 -02:17
Running 5 05:32 40:30 05:59 -00:27 40:54 -00:24
Rowing 04:55 46:02 04:58 -00:03 46:53 -00:51
Running 6 05:21 50:57 05:49 -00:28 51:51 -00:54
Farmers Carry 02:25 56:18 02:21 +00:04 57:40 -01:22
Running 7 05:21 58:43 05:48 -00:27 01:00:01 -01:18
Sandbag Lunges 06:15 01:04:04 05:39 +00:36 01:05:49 -01:45
Running 8 05:51 01:10:19 06:36 -00:45 01:11:28 -01:09
Wall Balls 08:05 01:16:10 07:20 +00:45 01:18:04 -01:54
Roxzone 09:06 01:33:13 07:49 +01:17 01:33:13
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Adam Spencer has shown an impressive performance in the 2024 Birmingham HYROX race. Being in the top 45% of all athletes and top 44% in his age group is commendable. His overall time was 01:33:13, which makes him a strong competitor in his group. He showed a prominent strength in running, with a total running time of 00:43:19, which is 02:52 faster than the average. His best running lap was 00:05:06, further emphasizing his running prowess.

It appears that Adam started the race a bit slower than the average but quickly gained pace in the subsequent stages. His performance improved significantly from running 2 onwards, as he consistently outperformed the average times. This indicates a hybrid profile with a bias towards running, as he also performed well in strength-based exercises like the Ski Erg, Sled Push, and Sled Pull.

Segments to Improve:

Despite his overall strong performance, there are a few areas where Adam has room for improvement. These include the Burpees Broad Jump, Roxzone, Wall Balls, Sandbag Lunges, and Farmers Carry segments.

  • Burpees Broad Jump: Adam was 01:57 slower than the average. To improve this, he could incorporate more plyometric exercises into his training routine, such as box jumps and power skipping. He should also work on his form and technique to ensure maximum efficiency and power output during the jump.
  • Roxzone: Adam was 01:23 slower than the average. This indicates that he might have needed more rest or took longer time in the transition. He can improve this by working on his overall fitness, particularly his cardiovascular endurance and recovery. High-intensity interval training (HIIT) would be beneficial for this, as it would help improve his recovery time. Also, practicing smooth and efficient transitions between exercises can help reduce time spent in the Roxzone.
  • Wall Balls and Sandbag Lunges: Adam was slower than average in these strength-based exercises. Incorporating more functional strength training, like squats, lunges, and deadlifts, could help improve his performance in these areas. Core strengthening exercises would also be beneficial, as they would enhance stability and power output.
  • Farmers Carry: Adam was slightly slower than average in this segment. Training with heavier weights and focusing on grip strength exercises can help improve performance in this area. He should also work on maintaining proper form and posture during the exercise to maximize efficiency.

Race Strategies:

For future races, Adam could benefit from starting at a faster pace. His initial slower pace in running 1 might have cost him valuable time. A more aggressive start, balanced with maintaining endurance for the remainder of the race, could lead to a better overall time. He should also focus on his transition times in the Roxzone to minimize rest and improve overall performance. Lastly, being mindful of maintaining proper form during both running and strength segments can contribute to more efficient movements and potentially faster times.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Kögler Roland 2024 Köln 01:33:13
Wee Leonard 2023 Singapore 01:32:57
Nehring Thomas 2019 Leipzig 01:32:59
Howson Timothy 2022 London 01:33:05
M Lluka 2024 Singapore 01:32:58
Schwarm Robin 2023 Stuttgart 01:33:42
Meyerhans Alejandro 2023 München 01:33:30
Cruz Pereira Andriolo Vinicius 2022 Hamburg 01:32:59
Johannes Konstantin 2024 Köln 01:33:12
Jerger Christopher 2023 München 01:32:56

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Glasgow 01:44:41
2024 London 01:34:50

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