Dive into this athlete’s performance at 2024 Glasgow 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 Fox Simon'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 Fox Simon'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 Fox Simon'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 Fox Simon'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
07:34.
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:
Simon Fox's performance in the 2024 Glasgow HYROX race, considering his age group (60-64) and nationality (GBR), demonstrates a strong athletic capability, particularly in running, where he significantly outperformed the average with a total running time of 40:12 faster. This indicates a runner profile, suggesting that while Simon excels in running, there may be room for improvement in strength-focused areas. His overall rank places him in the top 69% of all athletes and top 33% within his age group, highlighting a competitive but balanced performance across the board. His pacing throughout the running segments was generally faster than average, especially in the later stages, suggesting effective endurance but potentially indicating an opportunity to balance his pacing to conserve energy for strength-based challenges.
Segments to Improve:
Wall Balls: Significantly slower than average, improvement in this area could greatly enhance Simon's overall performance. Focused training should include wall ball drills emphasizing squat depth, explosiveness, and accuracy. Incorporating high-intensity interval training (HIIT) with wall balls can improve endurance and power. Additionally, practicing wall balls after a short run can simulate the fatigue experienced during the race.
Burpees Broad Jump: Another area where Simon could see substantial improvement. Training should focus on plyometric exercises to enhance explosive power, such as box jumps and jump squats, combined with burpee drills to increase efficiency and speed in the movement transition. Practicing this exercise in a fatigued state will help simulate race conditions.
Sled Pull and Sled Push: Both these segments were slower than average. For the sled pull, incorporating exercises like deadlifts and rows can strengthen the back and arms, critical for pulling movements. For the sled push, focusing on leg strength through squats and leg press exercises, combined with actual sled push practice, can improve performance. Training should include both heavy, short-distance sled pushes/pulls for strength and lighter, longer-distance for endurance.
Farmers Carry: To improve in this segment, grip strength and core stability are key. Exercises like farmer's walks (increasing distance and weight progressively), dead hangs, and grip strengtheners can be beneficial. Additionally, core strengthening exercises like planks and Russian twists can enhance overall stability during the carry.
Race Strategies:
Energy Management: Given Simon's strong running performance, focusing on conserving energy during running segments can allow for better performance in strength-based challenges. Implementing a slightly slower start to save energy for the latter half of the race could be beneficial.
Transition Efficiency: With a faster-than-average roxzone time, Simon demonstrates efficient transitions. However, there's always room for improvement; practicing quick transitions between running and exercises in training can further minimize time spent in the roxzone.
Strength Endurance: Integrating more strength endurance training into Simon's routine can help balance his runner profile. This includes combining strength exercises with cardio components, such as circuit training, to enhance his ability to perform well in both running and strength segments.
Mental Preparation: Mental toughness and race strategy play a critical role in performance. Visualization techniques, practicing mindfulness, and setting mini-goals throughout the race can help Simon stay focused and push through challenging segments.
By focusing on these targeted improvements and strategies, Simon Fox can enhance his performance in future HYROX races, potentially elevating his rank both overall and within his age group.
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