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.
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 Raffan Chris'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 Raffan Chris'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 Raffan Chris'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 Raffan Chris'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
03:33.
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:
Chris Raffan demonstrated a commendable performance in the 2024 Birmingham Hyrox race. Impressively, Chris ranked in the top 31% of 4107 athletes overall, and within the top 36% of his age group. His overall time was 01:24:38, which indicates a good level of fitness and endurance for this challenging event. It's worth noting that Chris's total running time was 01:49 faster than the average, which suggests that he has a strong runner's profile.
However, examining his race pacing, it appears that Chris started slower than average in the first running segment, but then consistently improved his pace in each subsequent running segment. This suggests that he may benefit from a more aggressive start to better leverage his running strengths early on.
Segments to Improve:
Burpees Broad Jump: This was a challenging segment for Chris, where he was significantly slower than the average. To improve in this area, Chris could incorporate regular burpee and broad jump drills into his training. This could include sets of burpee tuck jumps or long jump practice to build explosive power and endurance. Plyometric exercises, such as box jumps or jump squats, could also help improve his overall jumping power.
Wall Balls: Chris could improve his time in this segment by incorporating more functional strength training into his routine. Specifically, exercises like thrusters, kettlebell swings, and medicine ball slams could help improve his power and efficiency with the wall ball. Additionally, improving his squat form and depth may also contribute to a better wall ball performance.
Roxzone: In this segment, Chris was slower than average indicating he might have taken longer rest periods or transitions. To improve here, Chris could work on his overall fitness to reduce the need for rest, and practice efficient transitioning between exercises. High-intensity interval training (HIIT) could be beneficial for improving cardiovascular fitness, while practicing quick transitions between different exercises could help reduce time spent in the roxzone.
Race Strategies:
Considering Chris's strong runner profile, he should look to capitalize on this strength early in the race. Starting more aggressively in the initial running segments could help him gain time that he can use in the more challenging strength segments. Chris should also focus on his transitions and minimizing rest time between exercises, as this was identified as an area for improvement. Finally, incorporating more functional strength training and plyometric exercises into his regular training routine could help him improve in the more challenging segments like the Burpees Broad Jump and Wall Balls, and ultimately improve his overall race time.
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