Flint Sam
Hyrox Result
Dive into this athlete’s performance at 2024 Singapore National Stadium 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.
Race Summary
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 Flint 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 Flint Sam'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 Flint 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.
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 Flint 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
03:58.
Check the detail of the improvement plan below.
01:22
Potential Improvement
34.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Sam Flint delivered an impressive performance at the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 81, placing him in the top 6% among 1325 athletes, and a commendable 13th place in his age group, placing him in the top 4% of 296 athletes. Sam's total running time was 00:38:54, which is 01:37 faster than the average, indicating a strong running profile. His pacing strategy appears effective, maintaining a consistent pace after a slightly slower start in the first running segment. Nevertheless, Sam's performance in strength-based exercises such as Wall Balls and Sandbag Lunges suggests room for improvement in strength and endurance for these non-running segments.
Segments to Improve
- Wall Balls (00:06:42, 00:50 slower than average)
- Analysis: The Wall Balls segment is a potential area for significant improvement.
- Training Strategies:
- Focus on Form: Ensure a full squat before each throw and maintain a steady rhythm.
- Strength Training: Incorporate squats, thrusters, and medicine ball exercises into your routine.
- Endurance Drills: Perform sets of wall balls with increasing rep counts to build endurance.
- Sandbag Lunges (00:05:44, 01:06 slower than average)
- Analysis: Performance in Sandbag Lunges can be optimized with improved leg strength and stability.
- Training Strategies:
- Strength and Balance Drills: Integrate lunges, Bulgarian split squats, and weighted step-ups.
- Core Stability: Engage in planks and rotational exercises to enhance core support during lunges.
- Burpees Broad Jump (00:05:12, 00:31 slower than average)
- Analysis: Improving explosive power and technique can reduce time in this segment.
- Training Strategies:
- Plyometric Training: Incorporate box jumps, burpee variations, and broad jumps.
- Technique Drills: Focus on efficient movement patterns for both the burpee and jump phases.
- Roxzone (00:06:11, 00:16 slower than average)
- Analysis: Reducing transition times between zones can enhance overall performance.
- Training Strategies:
- Transition Practice: Simulate race conditions with quick transitions during training.
- Overall Fitness: Improve cardiovascular fitness to reduce recovery needs during transitions.
Race Strategies
- Pacing Strategy: Consider pacing the initial segments more evenly to prevent fatigue in later strength-based exercises.
- Race Simulation: Practice full Hyrox simulations to familiarize with race dynamics and transitions.
- Nutrition and Hydration: Ensure adequate fuel and hydration strategies are in place to sustain energy levels throughout the race.
By focusing on these targeted strategies, Sam can enhance his performance in future Hyrox races, leveraging his strong running ability while improving strength and efficiency in key areas.
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