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 Holmes Mark'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 Holmes Mark'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 Holmes Mark'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 Holmes Mark'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
05:45.
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:
Mark Holmes performed admirably in the 2024 Birmingham Hyrox race, placing in the top 48% of all athletes and the top 39% in his age group. The overall time demonstrates that he has a good level of fitness and endurance. His total running time however was slower than average, indicating that he may benefit from more focused running training. His best running lap was also slower than the average, indicating a potential area for improvement. His performance in the strength segments, such as the Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, Rowing, and Farmers Carry, was faster than average, suggesting a strength-dominant profile. His performance in the Roxzone was also slightly faster than average, showing good transition times and overall fitness.
Segments to Improve:
Running: Given that Mark's total running time was slower than average, there is room for improvement in this area. Implementing interval training, where periods of high-intensity running are alternated with periods of low-intensity recovery, can help improve speed and stamina. Fartlek runs, which are less structured and involve varying the pace throughout the run, could also be beneficial.
Sandbag Lunges: Mark's time in this segment was slower than average, indicating a need for improvement. Incorporating more strength training, specifically targeting the glutes, hamstrings, and quads can help. Exercises such as squats, deadlifts, and lunges, especially with added weight, can help improve performance in this segment.
Roxzone: While Mark's time in the Roxzone was faster than average, there's always room for improvement. Practicing transitions between different movements can help reduce time spent in the Roxzone. This can also help with overall endurance and stamina.
Wall Balls: Mark's time in this segment was faster than average but can still be improved. Working on squatting technique and upper body strength can help improve performance. Exercises such as ball slams and kettlebell swings can also help prepare for this segment.
Race Strategies:
Mark should focus on maintaining a steady pace throughout the race, especially during the running segments. Starting out too fast can lead to fatigue and slower times in later segments. It may also be beneficial for Mark to focus on his breathing, especially during the strength segments, to ensure he is getting enough oxygen and can maintain his pace. Additionally, practicing transitions between different movements can help reduce time spent in the Roxzone and improve overall time. Lastly, focusing on form during strength training exercises can help improve performance and reduce the risk of injury.
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