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 Dyer Rob'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 Dyer Rob'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 Dyer Rob'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 Dyer Rob'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
05:01.
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
Rob Dyer, competing in the Age Group 45-49, performed impressively in the 2024 Birmingham HYROX race. His overall rank was 1049 placing him in the Top 25% of all athletes and ranking 60 in his age group, positioning him in the Top 15%. His total running time was notably strong, being 03:17 faster than the average. This suggests that Rob has a stronger runner profile and should continue to leverage this strength in future races.
It's worth noting that in the first four running segments, Rob started slower than average but quickly picked up the pace. This indicates a smart strategy of conserving energy at the start of the race which aids in maintaining a faster pace in the later stages.
Segments to Improve
However, some areas would benefit from targeted improvement. The segments with the most potential for improvement are the Burpees Broad Jump, Sled Pull, Roxzone, Wall Balls, and Sandbag Lunges.
Burpees Broad Jump: Rob was 01:45 slower than the 25th percentile. To improve, he should incorporate more plyometric exercises into his routine. These could include box jumps, jump squats, and of course, more burpee broad jumps. This will help to build explosive strength and cardiovascular endurance.
Sled Pull: Rob was 01:34 slower than the 25th percentile. Incorporating more strength training, particularly targeting the back, glutes, and hamstrings will improve performance here. Deadlifts and kettlebell swings would be beneficial.
Roxzone: Rob was slower by 01:31 than the 25th percentile. This indicates a need to improve overall fitness and transition time. High-intensity interval training (HIIT) would be beneficial in improving cardiovascular fitness. For transitions, practicing moving quickly and efficiently between exercises can help.
Wall Balls: Rob was 01:25 slower than the 25th percentile. To improve, he should focus on squats and thrusters to build leg strength and shoulder mobility. Practicing the wall ball throw itself will also be beneficial.
Sandbag Lunges: Rob was 00:51 slower than the 25th percentile. Lunges and squats with weight will improve performance in this segment. Including more sandbag lunges in training will help to mimic the race conditions.
Race Strategies
For future races, Rob should consider the following strategies:
Consistent Pacing: While Rob's strategy of starting slower and picking up pace worked well in this race, he should aim for a more consistent pace throughout. This will help to conserve energy for the more physically demanding segments.
Focus on Transitions: As the Roxzone time indicates, Rob could improve his transition times. Practicing quick and efficient transitions between exercises can shave off valuable seconds.
Strength Training: Given that Rob's running time is faster than average, he should focus more on strength training, particularly for the exercises where he lost time. This includes the Sled Pull, Wall Balls, and Sandbag Lunges.