Dive into this athlete’s performance at 2024 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.
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 Watkins Ben'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 Watkins Ben'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 Watkins Ben'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 Watkins Ben'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
03:46.
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:
Ben Watkins showcased a commendable performance in the 2024 Manchester Hyrox race, finishing within the top 27% of all athletes and top 30% in his age group. This performance is indicative of his balanced capabilities in both strength and endurance disciplines. Notably, Ben excels in strength-based segments, as seen in his impressive times in the Ski Erg, Sled Push, and Sled Pull exercises, which were all faster than average. However, the total running time indicates a relative weakness in endurance, being 01:54 slower than the average. Ben's pacing seemed to start strong but faced challenges in maintaining speed in later running segments and during specific exercises like Burpees Broad Jump and Wall Balls, suggesting potential issues with sustained endurance or pacing strategy. His profile suggests a stronger inclination towards strength exercises, but with room for improvement in running efficiency and endurance.
Segments to Improve:
Run Total: Ben's total running time was slower than average, indicating a need to focus on improving running efficiency and endurance. Incorporating interval training, such as 400m repeats at a faster pace than his current average with equal rest periods, can help improve speed and aerobic capacity. Long, slow distance runs (1.5x to 2x the race distance) at a comfortable pace should also be included weekly to build endurance.
Burpees Broad Jump: The slower performance in this segment suggests room for improvement in explosive strength and coordination. Plyometric exercises like box jumps, squat jumps, and lunge jumps can help develop explosive power. Practicing burpees with a focus on form and adding a broad jump at the end, aiming for distance and efficiency, can directly improve performance in this area.
Wall Balls: Ben's time in Wall Balls was significantly slower, highlighting a potential lack of muscular endurance and coordination under fatigue. Incorporating exercises such as thrusters, kettlebell swings, and medicine ball throws can improve power endurance. Emphasizing high-repetition sets with short rest periods can also help build the specific endurance needed for this segment.
Race Strategies:
Improved Pacing: Ben should focus on maintaining a consistent pace throughout the race, especially in the running segments. Using a heart rate monitor to stay within an optimal heart rate zone can help manage exertion levels and conserve energy for the entire race.
Strength-Endurance Balance: Given Ben's strength in power-based exercises, incorporating more endurance training without neglecting strength work is crucial. A balanced approach with 3-4 days of endurance training (including one long run) and 2-3 days of strength training focused on compound movements and functional exercises can offer a well-rounded improvement.
Transition Efficiency: Since the Roxzone time was slightly better than average, further minimizing transition times can offer competitive edges. Practicing quick transitions between running and exercises in training can help reduce overall time. Simulating race day conditions, including layout and equipment setup, can improve familiarity and efficiency during actual race transitions.
By focusing on these targeted improvements and adopting strategic race day approaches, Ben Watkins can leverage his strengths and address areas of weakness, potentially securing even higher placements in future Hyrox races.
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