Dive into this athlete’s performance at 2022 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.
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 Whitecross David'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 Whitecross David'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 Whitecross David'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 Whitecross David'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 10:56. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 10:44 | 55:01 to 44:17 | 98.2% |
| Sled Pull | 00:12 | 05:18 to 05:06 | 1.8% |
| Ski Erg | 00:00 | 04:15 to 04:15 | 0.0% |
| Sled Push | 00:00 | 01:57 to 01:57 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:06 to 04:06 | 0.0% |
| Rowing | 00:00 | 04:36 to 04:36 | 0.0% |
| Farmers Carry | 00:00 | 01:59 to 01:59 | 0.0% |
| Sandbag Lunges | 00:00 | 04:15 to 04:15 | 0.0% |
| Wall Balls | 00:00 | 04:06 to 04:06 | 0.0% |
| Whitecross David | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:14 | 00:00 | 04:47 +00:27 | 00:00 +00:00 |
| Ski Erg | 04:15 | 05:14 | 04:32 -00:17 | 04:47 +00:27 |
| Running 2 | 06:44 | 09:29 | 05:14 +01:30 | 09:19 +00:10 |
| Sled Push | 01:57 | 16:13 | 03:06 -01:09 | 14:33 +01:40 |
| Running 3 | 07:38 | 18:10 | 05:44 +01:54 | 17:39 +00:31 |
| Sled Pull | 05:18 | 25:48 | 05:19 -00:01 | 23:23 +02:25 |
| Running 4 | 07:39 | 31:06 | 05:41 +01:58 | 28:42 +02:24 |
| Burpees Broad Jump | 04:06 | 38:45 | 05:53 -01:47 | 34:23 +04:22 |
| Running 5 | 07:34 | 42:51 | 05:53 +01:41 | 40:16 +02:35 |
| Rowing | 04:36 | 50:25 | 04:57 -00:21 | 46:09 +04:16 |
| Running 6 | 07:21 | 55:01 | 05:43 +01:38 | 51:06 +03:55 |
| Farmers Carry | 01:59 | 01:02:22 | 02:20 -00:21 | 56:49 +05:33 |
| Running 7 | 07:11 | 01:04:21 | 05:42 +01:29 | 59:09 +05:12 |
| Sandbag Lunges | 04:15 | 01:11:32 | 05:32 -01:17 | 01:04:51 +06:41 |
| Running 8 | 05:44 | 01:15:47 | 06:27 -00:43 | 01:10:23 +05:24 |
| Wall Balls | 04:06 | 01:21:31 | 07:09 -03:03 | 01:16:50 +04:41 |
| Roxzone | 06:03 | 01:31:34 | 07:35 -01:32 | 01:31:34 |
In terms of pacing, David's total running time of 00:55:01 was 11:18 slower than the average. This indicates that he may need to work on his overall fitness and transition time during the race. Additionally, his best running lap time of 00:05:14 was 00:36 slower than the average, suggesting that he could benefit from improving his speed and endurance.
To improve his performance in these segments, David should incorporate specific training strategies and techniques. Here are some recommendations:
1. Run Total: To improve overall running performance, David should focus on increasing his endurance and speed. Interval training, such as high-intensity interval training (HIIT) and tempo runs, can help improve his running efficiency and speed. Incorporating hill sprints and fartlek training can also enhance his running capabilities.
2. Running 4, Running 3, Running 5, Running 6, Running 2, and Running 7: These segments indicate a consistent need for improvement in running performance. David should incorporate strength training exercises that target his lower body, such as squats, lunges, and plyometric exercises like box jumps. These exercises will help build muscular strength and power, leading to improved running performance.
3. Best Lap and Running 1: To improve speed and endurance specifically for these segments, David should focus on interval training and speed workouts. Incorporating sprint intervals, such as 200-meter or 400-meter repeats, can help increase his running speed. Long-distance runs at a steady pace can also improve his endurance.
Overall, David Whitecross has shown strong potential in the HYROX race. By focusing on improving his running performance, incorporating targeted training strategies, and implementing effective race strategies, he can continue to enhance his overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Selman Maurice | 2023 Maastricht European Championships | 01:31:11 | |
| Cermelj Nathan | 2023 New York | 01:31:32 | |
| Thakrar Sandip | 2023 London | 01:31:57 | |
| Lane David | 2024 Amsterdam | 01:31:08 | |
| Sasnauskas Rokas | 2024 Poznan | 01:31:10 | |
| Ng Brendan | 2023 Melbourne | 01:31:38 | |
| Aslam Usman | 2023 London | 01:31:25 | |
| Groves Anthony | 2023 London | 01:31:31 | |
| Cousin Asher | 2023 Chicago | 01:31:06 | |
| Libralesso Nicola | 2024 Turin | 01:31:13 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow | 01:12:17 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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