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 Newbury Dave'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 Newbury Dave'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 Newbury Dave'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 Newbury Dave'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
01:21.
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:
Dave Newbury demonstrated a commendable performance in the 2024 Birmingham HYROX race, finishing in the top 51% of over 4100 athletes, and the top 53% of his age group. His overall time was 01:38:03, beating the average total running time by 00:59, with his best running lap clocking in at 00:05:30.
His proficiency in running is evident, as he consistently outperformed the average time in most running segments. This suggests that Dave has a more runner profile, excelling in endurance and speed. His pacing, though, could use some work, as he started slower than average in the first running segment but picked up momentum as the race progressed.
However, there's room for improvement in his 'Roxzone' time, which was significantly slower than average, indicating a need for improved transition speed and overall fitness. His performance in the strength-based segments, such as Wall Balls, Sled Pull, and Farmers Carry, were also closer to or slower than the average, suggesting a potential area to focus on in training.
Segments to Improve:
Roxzone: Dave's Roxzone time was slower than average, indicating longer rest periods or slower transitions. To improve this, he should focus on enhancing his overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) into his routine could help improve his cardiovascular fitness and recovery speed. Practising transition drills could also help to streamline his movements between exercises.
Wall Balls: Dave's performance in this strength-based exercise was slower than average. To improve, he should incorporate more strength training into his routine, focusing particularly on his lower body and core. Squats, lunges, and deadlifts could be particularly beneficial. Practising the actual wall ball exercise will also help improve his form and efficiency.
Sled Pull: Dave's time in this segment was average. To enhance his sled pulling performance, he should strengthen his posterior chain muscles, including his glutes, hamstrings, and back. Exercises like Romanian deadlifts, hip thrusts, and back extensions would be beneficial. Practising sled pulls with varying weights could also improve his technique and endurance.
Farmers Carry: Dave's farmers carry time was slightly slower than average. To improve, he should focus on strengthening his grip, shoulders, and core. Deadlifts, shrugs, and farmer's walk drills could help enhance his performance in this segment.
Race Strategies:
To optimize his performance in future races, Dave should consider implementing the following strategies:
Pacing: Dave started slower than average in the first running segment, which could suggest initial pacing issues. Practising pace management during training runs could help him start off on a stronger note in future races.
Strength Training: As his performance in strength-based segments was average or slower, integrating more strength training into his routine could help balance out his running proficiency and improve his overall race performance.
Recovery and Transition: Focusing on recovery and transition speed could help shave off precious seconds in the Roxzone and in between other segments. Practising transition drills and incorporating recovery-focused training could be beneficial.