Dive into this athlete’s performance at 2023 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 Wade Sam'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 Wade Sam'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 Wade Sam'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 Wade Sam'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 06:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 03:38 | 11:02 to 07:24 | 56.2% |
| Run Total | 01:36 | 48:07 to 46:31 | 24.7% |
| Ski Erg | 00:33 | 05:10 to 04:37 | 8.5% |
| Sandbag Lunges | 00:32 | 06:17 to 05:45 | 8.2% |
| Farmers Carry | 00:09 | 02:33 to 02:24 | 2.3% |
| Sled Push | 00:00 | 03:11 to 03:11 | 0.0% |
| Sled Pull | 00:00 | 04:41 to 04:41 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:00 to 06:00 | 0.0% |
| Rowing | 00:00 | 04:48 to 04:48 | 0.0% |
| Wade Sam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:04 | 00:00 | 04:59 +02:05 | 00:00 +00:00 |
| Ski Erg | 05:10 | 07:04 | 04:38 +00:32 | 04:59 +02:05 |
| Running 2 | 06:09 | 12:14 | 05:26 +00:43 | 09:37 +02:37 |
| Sled Push | 03:11 | 18:23 | 03:18 -00:07 | 15:03 +03:20 |
| Running 3 | 05:24 | 21:34 | 05:59 -00:35 | 18:21 +03:13 |
| Sled Pull | 04:41 | 26:58 | 05:39 -00:58 | 24:20 +02:38 |
| Running 4 | 05:40 | 31:39 | 05:56 -00:16 | 29:59 +01:40 |
| Burpees Broad Jump | 06:00 | 37:19 | 06:24 -00:24 | 35:55 +01:24 |
| Running 5 | 05:18 | 43:19 | 06:11 -00:53 | 42:19 +01:00 |
| Rowing | 04:48 | 48:37 | 05:04 -00:16 | 48:30 +00:07 |
| Running 6 | 05:11 | 53:25 | 06:01 -00:50 | 53:34 -00:09 |
| Farmers Carry | 02:33 | 58:36 | 02:27 +00:06 | 59:35 -00:59 |
| Running 7 | 06:26 | 01:01:09 | 06:00 +00:26 | 01:02:02 -00:53 |
| Sandbag Lunges | 06:17 | 01:07:35 | 05:59 +00:18 | 01:08:02 -00:27 |
| Running 8 | 06:57 | 01:13:52 | 06:57 +00:00 | 01:14:01 -00:09 |
| Wall Balls | 11:02 | 01:20:49 | 07:47 +03:15 | 01:20:58 -00:09 |
| Roxzone | 05:14 | 01:37:00 | 08:15 -03:01 | 01:37:00 |
To improve in the Wall Balls segment, Sam should focus on increasing his strength and endurance. Incorporating exercises such as wall ball squats, thrusters, and medicine ball slams into his training routine will help him develop the necessary power and stamina for this segment. Additionally, practicing proper form and technique during wall ball exercises will lead to more efficient and faster movements during the race.
In the Running 1 and Running 2 segments, Sam was slower than the average. To improve his running performance, he should focus on increasing his overall endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him build his cardiovascular fitness and increase his running speed. Additionally, working on proper running form and technique, such as maintaining a strong posture and efficient stride, will also contribute to improved running performance.
The Ski Erg segment was another area where Sam lost time compared to the average. To improve in this segment, he should focus on increasing his upper body strength and endurance. Incorporating exercises such as rowing, pull-ups, and kettlebell swings into his training routine will help him develop the necessary upper body strength for the Ski Erg. Additionally, practicing proper technique and pacing during Ski Erg workouts will lead to more efficient and faster movements during the race.
By implementing these strategies and focusing on the identified areas of improvement, Sam Wade can enhance his performance in future Hyrox races. Regular training incorporating specific exercises, drills, and techniques tailored to his weaknesses will help him become a well-rounded and competitive athlete in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Dickinson James | 2022 Birmingham | 01:36:52 | |
| Jimmy George | 2023 Valencia | 01:37:23 | |
| Silvestri Domenic | 2023 Chicago | 01:37:02 | |
| Yarnell John | 2022 Birmingham | 01:36:59 | |
| Munday Daniel | 2024 London | 01:37:16 | |
| Kögler Roland | 2024 Milan | 01:37:27 | |
| Wild Elliot | 2023 Birmingham | 01:36:43 | |
| Coccaro Massimo | 2024 Rimini | 01:36:50 | |
| Grimes Christopher | 2024 Dublin | 01:37:09 | |
| Lahann Max | 2023 Frankfurt | 01:37:13 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Birmingham | 01:31:44 | |
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