Hepburn Craig
Hyrox Result
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.
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 Hepburn Craig'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 Hepburn Craig'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 Hepburn Craig'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 Hepburn Craig'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
05:14.
Check the detail of the improvement plan below.
04:21
Potential Improvement
83.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Craig Hepburn's performance in the 2024 Glasgow Hyrox race places him in the top third of competitors overall and within his age group, indicating a strong showing. His overall time of 01:18:10, while commendable, reveals areas for improvement to enhance his competitiveness. Craig's total running time was slower than average, suggesting that his running capabilities, particularly in maintaining pace throughout the race, could be better leveraged. The faster-than-average roxzone time implies Craig managed transition times and non-running exercises more efficiently than many competitors, hinting at a more strength-oriented profile. However, the consistent loss of time in running segments compared to the averages suggests an initial pacing issue, possibly starting too fast and struggling to maintain an optimal pace in later stages.
Segments to Improve:
- Total Running Time: Craig's running segments consistently lagged behind the average, indicating a need to focus on endurance and pace management. Incorporating interval training, with a mix of long, slow runs and short, high-intensity sprints, can improve both speed and stamina. Specific drills, such as tempo runs and hill repeats, will also help in building running efficiency and strength.
- Wall Balls: Though not the weakest segment, improvement here could significantly impact overall performance. Focusing on squat depth and explosive power through the hips can enhance efficiency. Incorporating plyometric exercises like box jumps, and strength training focusing on quads, glutes, and shoulders, will improve power and endurance for this segment.
- Sled Push: To improve in this area, Craig should incorporate more lower body and core strength workouts, focusing on exercises that mimic the sled push movement, such as weighted sled drags, squats, and lunges. Improved technique, focusing on keeping a low center of gravity and driving through the legs, can also reduce time spent on this exercise.
Race Strategies:
- Pacing: Given the indication of starting too fast, Craig should work on establishing a sustainable pace early in the race. Using a heart rate monitor during training and races can help manage exertion levels more effectively. Practicing pacing strategies in training, such as negative splits where the second half of a run is faster than the first, can also be beneficial.
- Transitions: While Craig's roxzone time was better than average, there's always room for improvement. Practicing swift transitions between running and strength exercises in training will help reduce time spent in the roxzone. This includes setting up mock transition zones during workouts to simulate race conditions.
- Strength and Endurance Balance: As Craig appears to have a strength-oriented profile, focusing on improving running endurance while maintaining strength levels will be crucial. A balanced training schedule that doesn't neglect one aspect for the other, and includes cross-training activities like cycling or swimming, can improve overall fitness and race performance.
By focusing on these targeted improvements and strategies, Craig Hepburn can look forward to enhancing his performance in future Hyrox races, leveraging his strengths more effectively while addressing areas that currently limit his competitive edge.
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
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Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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