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 Blackburn Dax'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 Blackburn Dax'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 Blackburn Dax'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 Blackburn Dax'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
03:21.
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
Dax Blackburn showcased an impressive performance in the 2024 Birmingham HYROX event. Ranking in the top 26% of all athletes and in the top 13% in his age group, Dax proved his fitness and competitive abilities. His total running time of 00:40:38, which is faster than the average by 00:39, highlights his strength as a runner. However, his pacing needs to be addressed, especially in the initial stages of the race. Dax started slower than average in the first running segment, indicating a need for better initial pacing and energy conservation. His performance in strength exercises like Sled Push and Burpees Broad Jump was above average, showing a well-rounded athletic profile.
Segments to Improve
Wall Balls: Dax's performance in this segment was slower than average. Improving this can be achieved by incorporating wall ball specific training into his routine. Suggestions include increasing repetitions, performing wall ball 'shots' for time, and focusing on form to ensure efficiency of movement.
Roxzone: This segment was also slower than average, indicating a need for better transition times and overall fitness. High intensity interval training (HIIT) can help improve cardiovascular endurance and speed. Practicing efficient transitions between exercises can also improve performance in this segment.
Sled Pull: Dax's Sled Pull time was slower than average. To improve, he should incorporate specific strength training exercises targeting the muscles used in this movement, such as deadlifts, rows, and pull-ups. Additionally, practicing the sled pull movement specifically will help improve technique and efficiency.
Rowing: Dax's rowing time was below average. Rowing performance can be improved by focusing on form and rhythmic breathing. Interval training on the rowing machine can also help improve cardiovascular endurance and power output.
Race Strategies
For future races, Dax should consider implementing the following strategies:
Pacing: Dax started slower in the first running segment. A better pacing strategy would be to start at a moderate pace and conserve energy for the later stages of the race.
Transitioning: Improving transition times can significantly reduce overall time. This can be achieved by practicing efficient movement between exercises and minimizing rest periods.
Strength Training: While Dax's running performance is commendable, focusing more on strength training can help improve his performance in the strength-based segments of 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