Season 23/24 2024 Sports Direct HYROX London (3094) HYROX (2737) Men (1435) Williams David

Williams David Hyrox Result

Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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.

Performance Highlights

GBR GBR Flag Men 40-44 #175040 01:26:07 157th in AG | Top 63.3% 928th | Top 64.7%
-00:40
42:14
Run Total
-00:04
05:17
Avg. Lap
-00:26
04:09
Best Lap
+01:58
38:18
Workout Total
+00:15
04:47
Avg. Workout
-01:16
05:39
Roxzone

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 Williams David'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 Williams David'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 Williams David'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 Williams David'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 05:02. Check the detail of the improvement plan below.

01:58 Potential Improvement 39.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:58 08:04 to 06:06 39.1%
Sled Pull 00:53 05:33 to 04:40 17.5%
Sandbag Lunges 00:44 05:36 to 04:52 14.6%
Burpees Broad Jump 00:41 05:43 to 05:02 13.6%
Run Total 00:25 42:14 to 41:49 8.3%
Ski Erg 00:21 04:44 to 04:23 7.0%
Sled Push 00:00 02:25 to 02:25 0.0%
Rowing 00:00 04:35 to 04:35 0.0%
Farmers Carry 00:00 01:38 to 01:38 0.0%

Splits Time

Williams David Perfect Race
Splits Total Average Total
Running 1 05:25 00:00 04:38 +00:47 00:00 +00:00
Ski Erg 04:44 05:25 04:27 +00:17 04:38 +00:47
Running 2 05:00 10:09 04:59 +00:01 09:05 +01:04
Sled Push 02:25 15:09 02:55 -00:30 14:04 +01:05
Running 3 05:28 17:34 05:25 +00:03 16:59 +00:35
Sled Pull 05:33 23:02 04:59 +00:34 22:24 +00:38
Running 4 05:38 28:35 05:24 +00:14 27:23 +01:12
Burpees Broad Jump 05:43 34:13 05:20 +00:23 32:47 +01:26
Running 5 05:44 39:56 05:34 +00:10 38:07 +01:49
Rowing 04:35 45:40 04:49 -00:14 43:41 +01:59
Running 6 05:26 50:15 05:26 +00:00 48:30 +01:45
Farmers Carry 01:38 55:41 02:11 -00:33 53:56 +01:45
Running 7 05:26 57:19 05:24 +00:02 56:07 +01:12
Sandbag Lunges 05:36 01:02:45 05:06 +00:30 01:01:31 +01:14
Running 8 04:09 01:08:21 06:02 -01:53 01:06:37 +01:44
Wall Balls 08:04 01:12:30 06:33 +01:31 01:12:39 -00:09
Roxzone 05:39 01:26:07 06:55 -01:16 01:26:07
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

David Williams showcased a commendable performance in the 2024 Sports Direct HYROX London, placing in the top 33% overall and within the top 32% of his age group. His total running time was notably impressive, being 01:08 faster than average, which indicates a stronger runner profile. However, his performance in strength-focused exercises, particularly Wall Balls, Burpees Broad Jump, Sled Pull, and Sandbag Lunges, suggests room for significant improvement. David's pacing started slower than average in the initial running segment but improved notably in the later stages, hinting at a conservative start that may have preserved energy for a strong finish. The Roxzone time being faster than average suggests efficient transitions, but further improvements in overall fitness could enhance this aspect.

Segments to Improve:

  • Wall Balls: David's performance in Wall Balls was notably slower than average, indicating a need to improve strength and muscular endurance. Focusing on high-repetition wall ball training sessions, incorporating squat strength programs, and practicing form corrections for efficiency can help. Drills to improve shoulder endurance and accuracy under fatigue, like targeted throws and interval wall ball shots, will also be beneficial.
  • Burpees Broad Jump: To enhance performance in this segment, David should concentrate on plyometric training to improve explosive power and agility. Exercises like box jumps, plyometric push-ups, and broad jumps will build the necessary power. Additionally, incorporating burpee intervals with broad jumps into his training can simulate race conditions and improve efficiency.
  • Sled Pull: The slower time in the Sled Pull segment suggests a need for improved pulling strength and technique. Incorporating heavy sled drags, deadlifts for posterior chain strength, and grip strength exercises can be effective. Technique drills focusing on body positioning and efficient energy transfer will also help reduce time in this segment.
  • Sandbag Lunges: This segment’s slower time indicates a need for improved leg strength and endurance. Lunges with weight progression, step-ups, and sandbag-specific workouts will enhance performance. Practicing lunges with uneven weights can also mimic the instability of sandbag lunges, improving balance and core strength.

Race Strategies:

  • Pacing: Given David's strong finish, he should consider a slightly more aggressive start without burning out early. A more even pacing strategy across the running segments could prevent initial time losses and capitalize on his running strength.
  • Strength Training Integration: To balance his runner profile, David should integrate more strength-focused training into his routine, particularly targeting his weaker segments. This includes dedicated strength days and incorporating strength work post-run to simulate race fatigue conditions.
  • Transition and Recovery Focus: Improving transition times further by practicing quick recovery techniques between exercises will enhance overall performance. This includes strategic breathing exercises, dynamic stretching, and mental preparation for the next segment.
  • Simulation Training: Regularly simulating race day conditions, including practicing transitions between running and strength segments, will help David improve both his physical and mental readiness for the race, ensuring better time management and performance across all segments.

By addressing these key areas of improvement with targeted training strategies and adjusting his race-day approach, David Williams has the potential to significantly elevate his performance in future HYROX races.

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
Similar Athletes
Enescu Andrei 2024 Manchester 01:26:11
Nieskens Douwe 2024 Amsterdam 01:25:42
Van Polanen Jasper 2024 Hamburg 01:26:03
Nordmeier Jens 2019 Nürnberg 01:26:22
O'CONNOR RORY 2024 Dublin 01:25:56
Brennan Arran 2024 Singapore 01:26:07
Hanson Jonathan 2024 Dallas 01:26:28
Schramm Clemens 2021 Stuttgart 01:26:32
Spencer Joe 2023 London 01:26:37
Mantel Daniel 2022 Essen 01:25:42

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 London 01:33:29
2023 London 01:32:20
2023 London 01:25:15
2024 London 01:22:11

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