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
153 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 153 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 153 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Hill George'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 Hill George'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 153 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 Hill George'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 Hill George'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
12:11.
Check the detail of the improvement plan below.
Based on 153 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
George Hill demonstrated a promising blend of endurance and strength in the 2024 Manchester HYROX race, finishing in the top 67% overall and top 59% in his age category. His performance reveals a slight edge in running, evidenced by a total running time that was 00:06 faster than average. George displayed remarkable speed in the initial running segments but seemed to lose momentum in later stages, suggesting a potential issue with pacing. The most significant discrepancies in his performance were observed in strength-focused segments like Wall Balls, Burpees Broad Jump, and Sandbag Lunges, as well as a notable slower time in the Sled Pull. This indicates that while George has a foundational runner profile, there is substantial room for improvement in strength endurance and race strategy.
Segments to Improve:
Wall Balls: George's performance was notably slower in this segment. To improve, focus on high-volume wall ball workouts, aiming to increase both the speed and efficiency of each rep. Incorporate plyometric exercises such as box jumps and squat jumps to enhance explosive power, essential for driving the ball upwards. Practicing wall balls in a fatigued state will also simulate race conditions.
Burpees Broad Jump: This segment requires both endurance and explosive strength. Interval training that combines burpees with distance jumps can be beneficial. Include exercises like long jumps and triple jumps in the training routine to improve explosive leg power. Practicing burpees with an emphasis on speed and efficiency, particularly focusing on minimizing ground contact time, will also help.
Sandbag Lunges: The slower time suggests a need for improved leg strength and endurance. Training should include weighted lunges, step-ups, and squats, gradually increasing the weight to build strength. Endurance can be enhanced through high-repetition bodyweight lunges and incorporating lunges into long-distance runs.
Sled Pull: To address the slower sled pull time, George should focus on increasing his pulling strength and efficiency. Implement sled drags and pulls into the training regimen, emphasizing proper form and explosive starts. Strengthening the posterior chain through deadlifts, kettlebell swings, and Romanian deadlifts will also contribute to better sled pull performance.
Race Strategies:
Pacing: Given George's tendency to start fast, adopting a more conservative pace in the initial running segments could preserve energy for later stages. Utilize interval training to practice pace management, focusing on maintaining a consistent effort throughout the race.
Transition Efficiency: Improving transition times between exercises can shave crucial seconds off the overall time. Practice quick transitions in training, focusing on minimizing rest and efficiently moving from one exercise to the next.
Strength Endurance: Given the identified areas of improvement, incorporating strength endurance workouts into the training plan is crucial. Focus on circuit training that combines strength exercises with short bursts of high-intensity cardio to simulate race conditions.
Technique Focus: For exercises where technique plays a significant role, such as wall balls and sled pulls, dedicating sessions to form correction can lead to performance improvements. Work with a coach to identify and correct any inefficiencies.
By addressing these areas of improvement and implementing the suggested strategies, George Hill can expect to see substantial gains in both his strength and endurance components for future HYROX races. Consistency in training, focus on technique, and strategic race pacing will be key to moving up in the rankings.
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