Dive into this athlete’s performance at 2022 Manchester 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 Wells Graham'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 Wells Graham'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 Wells Graham'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 Wells Graham'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 06:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:41 | 42:07 to 39:26 | 42.0% |
| Sled Pull | 01:46 | 06:01 to 04:15 | 27.7% |
| Farmers Carry | 01:06 | 03:00 to 01:54 | 17.2% |
| Sandbag Lunges | 00:27 | 04:53 to 04:26 | 7.0% |
| Ski Erg | 00:19 | 04:35 to 04:16 | 5.0% |
| Sled Push | 00:03 | 02:31 to 02:28 | 0.8% |
| Rowing | 00:01 | 04:37 to 04:36 | 0.3% |
| Burpees Broad Jump | 00:00 | 03:34 to 03:34 | 0.0% |
| Wall Balls | 00:00 | 04:47 to 04:47 | 0.0% |
| Wells Graham | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:35 | 00:00 | 04:23 +00:12 | 00:00 +00:00 |
| Ski Erg | 04:35 | 04:35 | 04:21 +00:14 | 04:23 +00:12 |
| Running 2 | 04:46 | 09:10 | 04:44 +00:02 | 08:44 +00:26 |
| Sled Push | 02:31 | 13:56 | 02:44 -00:13 | 13:28 +00:28 |
| Running 3 | 05:25 | 16:27 | 05:08 +00:17 | 16:12 +00:15 |
| Sled Pull | 06:01 | 21:52 | 04:36 +01:25 | 21:20 +00:32 |
| Running 4 | 05:22 | 27:53 | 05:06 +00:16 | 25:56 +01:57 |
| Burpees Broad Jump | 03:34 | 33:15 | 04:55 -01:21 | 31:02 +02:13 |
| Running 5 | 05:23 | 36:49 | 05:15 +00:08 | 35:57 +00:52 |
| Rowing | 04:37 | 42:12 | 04:41 -00:04 | 41:12 +01:00 |
| Running 6 | 05:29 | 46:49 | 05:09 +00:20 | 45:53 +00:56 |
| Farmers Carry | 03:00 | 52:18 | 02:04 +00:56 | 51:02 +01:16 |
| Running 7 | 05:22 | 55:18 | 05:07 +00:15 | 53:06 +02:12 |
| Sandbag Lunges | 04:53 | 01:00:40 | 04:46 +00:07 | 58:13 +02:27 |
| Running 8 | 05:49 | 01:05:33 | 05:36 +00:13 | 01:02:59 +02:34 |
| Wall Balls | 04:47 | 01:11:22 | 05:59 -01:12 | 01:08:35 +02:47 |
| Roxzone | 04:48 | 01:20:48 | 06:14 -01:26 | 01:20:48 |
In terms of overall time, Graham completed the race in 01:20:48. His total running time was 00:42:07, which was 02:59 slower than the average for his finish time. This indicates that Graham could benefit from improving his overall fitness and transition time in order to reduce the time spent in the roxzone.
Graham's best running lap was completed in 00:04:35, which was 00:20 slower than the average. This suggests that he has room for improvement in his running performance.
To improve his running performance, Graham can incorporate specific exercises and drills to enhance his speed, endurance, and running technique. Some suggestions include:
1. Interval Training: Incorporate high-intensity interval training (HIIT) sessions into his training routine. This can involve alternating between periods of fast-paced running and recovery periods of slower running or walking.
2. Hill Sprints: Adding hill sprints to his training can improve his strength and power in running.
3. Tempo Runs: Incorporate tempo runs into his training, where he maintains a challenging pace for an extended period of time. This will help improve his endurance and race pacing.
4. Running Form Analysis: Consider working with a running coach to analyze his running form and make necessary adjustments to optimize efficiency and reduce the risk of injury.
For the segments where Graham struggled with strength exercises such as the Sled Pull, Farmers Carry, and Sandbag Lunges, he can focus on improving his overall strength and muscular endurance. Some training strategies and exercises to consider include:
1. Resistance Training: Incorporate compound exercises such as squats, deadlifts, lunges, and farmer's walks to strengthen the muscles used in these exercises.
2. Grip Strength Training: Perform exercises specifically targeting grip strength, such as forearm curls, wrist curls, and farmer's walks with heavy dumbbells or kettlebells.
3. Core Strengthening: A strong core is essential for stability during these exercises. Incorporate exercises like planks, Russian twists, and bicycle crunches to strengthen the core muscles.
4. Progressive Overload: Gradually increase the weight or intensity of these exercises over time to continually challenge and improve his strength and endurance.
By focusing on improving his running performance, addressing the segments where he lost the most time, and implementing effective race strategies, Graham can enhance his overall performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Percival Alex | 2024 Paris | 01:21:18 | |
| Murphy Ben | 2024 Sports Direct HYROX London | 01:21:10 | |
| Belpassi Riccardo | 2024 Rimini | 01:20:43 | |
| Hudson Aaron | 2024 Manchester | 01:20:50 | |
| Benezra Gustavsson David Patrick | 2023 Malaga | 01:20:49 | |
| Verberkt Luc | 2024 Amsterdam | 01:21:02 | |
| Lenihan Michael | 2021 Dallas | 01:21:17 | |
| Middleton John | 2023 Glasgow | 01:21:10 | |
| Nagel Lennart | 2024 Rotterdam | 01:21:14 | |
| Sterby Patrik | 2024 Stockholm | 01:21:02 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Manchester | 01:23:29 | |
| 2023 Glasgow | 01:14:51 | |
| 2022 Birmingham | 01:18:40 | |
| 2023 Birmingham | 01:23:51 | |
| 2024 Glasgow | 01:20:42 | |
| 2024 Manchester | 01:23:35 | |
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