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 Dray Kallum'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 Dray Kallum'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 Dray Kallum'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 Dray Kallum'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 04:17. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:47 | 42:13 to 39:26 | 65.0% |
| Sled Push | 00:55 | 03:23 to 02:28 | 21.4% |
| Wall Balls | 00:13 | 05:43 to 05:30 | 5.1% |
| Farmers Carry | 00:09 | 02:03 to 01:54 | 3.5% |
| Burpees Broad Jump | 00:08 | 04:38 to 04:30 | 3.1% |
| Ski Erg | 00:05 | 04:21 to 04:16 | 1.9% |
| Sled Pull | 00:00 | 03:52 to 03:52 | 0.0% |
| Rowing | 00:00 | 04:22 to 04:22 | 0.0% |
| Sandbag Lunges | 00:00 | 04:17 to 04:17 | 0.0% |
| Dray Kallum | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:54 | 00:00 | 04:24 +00:30 | 00:00 +00:00 |
| Ski Erg | 04:21 | 04:54 | 04:22 -00:01 | 04:24 +00:30 |
| Running 2 | 04:55 | 09:15 | 04:45 +00:10 | 08:46 +00:29 |
| Sled Push | 03:23 | 14:10 | 02:44 +00:39 | 13:31 +00:39 |
| Running 3 | 05:32 | 17:33 | 05:08 +00:24 | 16:15 +01:18 |
| Sled Pull | 03:52 | 23:05 | 04:36 -00:44 | 21:23 +01:42 |
| Running 4 | 05:24 | 26:57 | 05:06 +00:18 | 25:59 +00:58 |
| Burpees Broad Jump | 04:38 | 32:21 | 04:56 -00:18 | 31:05 +01:16 |
| Running 5 | 05:31 | 36:59 | 05:15 +00:16 | 36:01 +00:58 |
| Rowing | 04:22 | 42:30 | 04:41 -00:19 | 41:16 +01:14 |
| Running 6 | 05:11 | 46:52 | 05:09 +00:02 | 45:57 +00:55 |
| Farmers Carry | 02:03 | 52:03 | 02:04 -00:01 | 51:06 +00:57 |
| Running 7 | 05:12 | 54:06 | 05:07 +00:05 | 53:10 +00:56 |
| Sandbag Lunges | 04:17 | 59:18 | 04:46 -00:29 | 58:17 +01:01 |
| Running 8 | 05:39 | 01:03:35 | 05:36 +00:03 | 01:03:03 +00:32 |
| Wall Balls | 05:43 | 01:09:14 | 06:01 -00:18 | 01:08:39 +00:35 |
| Roxzone | 06:10 | 01:20:57 | 06:17 -00:07 | 01:20:57 |
In terms of his profile, Kallum's total running time of 00:42:13 was 03:03 slower than the average, indicating that he could benefit from improving his running performance. His best running lap was 00:04:54, which is a solid time.
To improve Running 1, Running 3, Running 4, Running 5, and Running 2, Kallum should prioritize his running training. Incorporating interval training, such as speed work and hill sprints, can help improve his overall running speed and endurance. Additionally, incorporating strength training exercises that target the muscles used in running, such as squats, lunges, and plyometric exercises, can help enhance his running performance.
For the Sled Push segment, Kallum should focus on improving his power and strength. Incorporating exercises such as sled pushes/pulls, deadlifts, and explosive movements like box jumps can help him build the necessary strength and power for this segment.
Incorporating interval training and strength training into his regular training routine will be crucial for Kallum's improvement. He should aim to include at least two to three days of running-specific workouts, focusing on both speed and endurance. Additionally, incorporating two to three days of strength training, targeting both upper and lower body muscles, will help enhance his overall performance.
Specific exercises and drills for Kallum to consider incorporating into his training routine include:
- Interval training: Incorporate speed workouts such as interval runs, tempo runs, and fartlek runs to improve running speed and endurance.
- Hill sprints: Find a steep hill and perform sprints up the hill to improve leg strength and running power.
- Squats: Perform squats with proper form to strengthen the leg muscles used in running.
- Lunges: Incorporate walking lunges, reverse lunges, and lateral lunges to target the muscles used in running.
- Plyometric exercises: Include exercises like box jumps, squat jumps, and lateral jumps to improve power and explosiveness.
By implementing these training strategies and techniques, Kallum can improve his overall performance in future HYROX races. It's important for him to focus on both running and strength training to enhance his overall fitness and performance.
| Similar Athletes | |||
|---|---|---|---|
| Garandel Wilfried | 2024 Marseille | 01:21:11 | |
| Tyler Cole | 2024 Birmingham | 01:20:37 | |
| Wareing Elliott | 2024 Amsterdam | 01:20:29 | |
| Phillips Bradley | 2024 Birmingham | 01:21:18 | |
| Rowland Darren | 2024 Dublin | 01:21:21 | |
| Brockhoff Rj | 2024 Rotterdam | 01:21:02 | |
| Williams Ollie | 2024 Sports Direct HYROX London | 01:20:39 | |
| Deftereos Spiros | 2024 Melbourne | 01:21:15 | |
| Field Matt | 2024 Manchester | 01:21:23 | |
| Alty Simon | 2023 London | 01:21:16 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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