Simmons Luke
Hyrox Result
Dive into this athlete’s performance at 2024 Sydney 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.
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 Simmons Luke'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 Simmons Luke'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 Simmons Luke'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 Simmons Luke'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
05:32.
Check the detail of the improvement plan below.
03:43
Potential Improvement
67.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Luke Simmons delivered a commendable performance at the 2024 Sydney Hyrox race, placing within the top 43% overall and the top 36% in his age group. His overall time of 01:27:54 reflects a balanced but slightly skewed strength profile, with notable speed in strength exercises like Sled Push and Burpees Broad Jump. However, his total running time of 00:46:23 was 2:26 slower than average, indicating that his running performance could use improvement. The initial running segments suggest a strong start, but a marked slowdown occurs after the fourth running segment, which indicates a potential pacing issue. Luke's roxzone time was faster than average, showcasing efficient transitions and endurance.
Segments to Improve
- Total Running Time: Luke's total running time is slower than average. To improve this, focus on increasing running endurance and speed:
- Training Strategies: Incorporate interval and tempo runs to enhance aerobic and anaerobic capacity.
- Drills: High knees, butt kicks, and stride drills to improve running form and efficiency.
- Exercises: Include long runs (10-15 km) at a conversational pace and hill repeats to build strength and endurance.
- Sled Pull and Sandbag Lunges: Both segments show room for improvement in terms of speed and efficiency:
- Training Strategies: Focus on building upper body and leg strength through resistance training.
- Drills: Sled drags and weighted lunges to simulate race conditions and improve power output.
- Exercises: Incorporate deadlifts, squats, and lunges with progressively heavier weights.
- Ski Erg and Rowing: These exercises require improved cardiovascular endurance and technique refinement:
- Training Strategies: Regular sessions on Ski Erg and rowing machines with a focus on maintaining a steady pace.
- Drills: Technique drills that emphasize stroke efficiency and breathing patterns.
- Exercises: Incorporate circuit training with a mix of Ski Erg, rowing, and plyometric exercises.
Race Strategies
- Pacing Strategy: Start with a controlled pace in the initial running segments to conserve energy for the latter stages of the race. Aim to maintain a consistent pace throughout to avoid a significant slowdown.
- Efficient Transitions: Maintain the current efficiency in transitions by practicing quick equipment changes and minimizing rest in the roxzone.
- Compromised Running Training: Include workouts that simulate fatigued running after strength exercises to better handle transitions between different event segments.
By focusing on these targeted improvements and strategies, Luke can enhance his performance in future Hyrox races, balancing his profile to become a stronger hybrid athlete.
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator