Dive into this athlete’s performance at 2024 Sports Direct HYROX 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.
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 Davies Sion'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 Davies Sion'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 Davies Sion'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 Davies Sion'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
05:44.
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:
Sion Davies' performance in the 2024 Sports Direct HYROX London race demonstrates a strong runner profile, evident from his total running time being 03:09 faster than average, showcasing his endurance and speed. However, his performance in several of the strength-focused segments suggests room for improvement to achieve a more balanced athlete profile. Notably, his pacing at the beginning of the race (Running 1) was significantly slower than average, which may indicate a cautious start or an area for pacing strategy improvement. Conversely, his exceptional performance in the final running segment (Running 8) being 02:11 faster than average, shows his ability to finish strong. This suggests that while Sion has a solid foundation in running, his race strategy and strength conditioning, particularly in specific exercises, could be optimized for better overall performance.
Segments to Improve:
Wall Balls: Sion's performance in Wall Balls was significantly slower than average, indicating a potential lack of power and endurance in lower body and shoulder strength. To improve, focus on high-repetition wall ball workouts to build muscular endurance, squat strength, and shoulder stability. Incorporating Olympic lifts (e.g., thrusters, snatch) and plyometric exercises (e.g., box jumps, jump squats) can also enhance explosive power and efficiency in these movements.
Sled Pull: The slower sled pull time suggests a need for increased functional strength and technique optimization. Training should include weighted sled drags and pulls to build lower body strength, along with grip strength exercises (e.g., farmer's walks, dead hangs). Emphasizing proper posture and power generation from the legs rather than relying solely on upper body strength will also be crucial.
Sandbag Lunges: This segment highlighted a challenge in strength endurance and possibly balance. Incorporating lunges with varying weights and distances into the training regime will build endurance. Sandbag-specific workouts, focusing on carrying and moving with uneven loads, will improve balance and functional strength relevant to this challenge.
Burpees Broad Jump: The slight delay in this segment might be attributed to technique or explosive power. Training should include plyometric exercises to increase explosive strength (e.g., broad jumps, box jumps) and burpee variations to improve efficiency and stamina in this compound movement.
Race Strategies:
Start Pacing: Sion should focus on a slightly more aggressive start to avoid losing time in the initial running segment. A structured warm-up focusing on dynamic stretches and a brief high-intensity run could prepare his body for a faster start without risking burnout.
Transition Efficiency: With the roxzone time being faster than average, there's still room for improvement in transition times between exercises. Practicing quick transitions in training sessions, including setting up and moving between exercises efficiently, can shave precious seconds off the overall time.
Strength-Running Balance: Given Sion's strong running profile, integrating more strength-focused training while maintaining running endurance is key. This could involve brick workouts combining running with strength exercises, mimicking race day conditions and improving his ability to maintain running pace post-strength segments.
Mental Strategy: Focusing on mental toughness and visualization techniques can help Sion maintain focus and push through challenging segments of the race. Setting mini-goals throughout the race and visualizing successful completion of each segment can also keep motivation high.
By addressing these specific areas and implementing the suggested strategies, Sion Davies can expect to see substantial improvements in his overall HYROX race performance, moving towards a more balanced athlete profile between running and strength.
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