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 Swinburne Sean'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 Swinburne Sean'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 Swinburne Sean'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 Swinburne Sean'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
04:13.
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
Sean Swinburne delivered a commendable performance in the 2024 Birmingham Hyrox race, finishing in the top 50% of all athletes and top 52% in his age group. His overall time was 01:37:01, which reflects a balanced performance on the track. However, his total running time of 00:48:57 was 01:13 slower than average, indicating a room for improvement in his running speed. His best running lap was 00:05:13, which is a solid achievement.
Sean showed a strong start in the first half of the race, but his pacing seemed to slow down in the second half. This might suggest a need to focus on maintaining his speed and energy throughout the race. His performance in strength exercises like Ski Erg, Sled Pull, and Rowing were notably faster than average, suggesting he has a strength-oriented profile. His slower total running time further supports this analysis.
Segments to Improve
Running: Sean's total running time was slower than average, indicating a need for improvement in this area. He should focus on boosting his endurance and speed. Incorporating interval training, where high-intensity running intervals are alternated with recovery periods, could help improve his running performance. Also, long steady runs to build aerobic capacity could be beneficial.
Roxzone: Sean's Roxzone time was slower than the average, suggesting that he could work on improving his transition time and overall fitness. High-intensity circuit training could help Sean increase his stamina and reduce transition times. Additionally, practicing transitions between exercises could help him become more efficient during the race.
Burpees Broad Jump: Sean's Burpees Broad Jump time was slower than average. He should consider incorporating more plyometric exercises in his routine, focusing on explosive power and speed. Box jumps, broad jumps, and burpee variations could help improve his performance in this segment.
Sandbag Lunges: His performance in Sandbag Lunges was also slower than average. Incorporating more functional and strength training, particularly focusing on lower body strength, could be beneficial. Exercises such as squats, lunges, and deadlifts with added weights can help increase strength and stability.
Race Strategies
Sean should focus on maintaining a steady pace throughout the race to avoid burnout in the later stages. Interval training can help with this, teaching his body to recover quickly between bouts of high-intensity exercise. He should also consider implementing a strategic approach to transitioning between exercises, aiming to minimize rest time without sacrificing performance. Practicing transitions during training can help with this. Finally, focusing on form and technique during strength exercises can help improve efficiency and prevent injury, enabling better performance throughout the race.
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