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 Dempster Sean'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 Dempster Sean'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 Dempster Sean'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 Dempster Sean'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
04:51.
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:
Sean Dempster showcased a balanced blend of endurance and strength in the 2024 Glasgow HYROX event, finishing in the top 51% of all participants and top 53% in his age group. His performance indicates a more hybrid athlete profile, with notable strengths in specific strength exercises like the Sled Push and Wall Balls, where he significantly outperformed the average. However, his total running time was slightly slower than average, suggesting a potential area for improvement. His pacing appeared to start stronger in earlier running segments but tended to slow down in later segments, indicating possible issues with stamina or pacing strategy.
Segments to Improve:
Burpees Broad Jump: This segment significantly impacted Sean's overall time, with performance much slower than average. Focusing on explosive strength and endurance training can improve this. Plyometric exercises, such as box jumps and jump squats, will build explosive power, while interval training can increase endurance. Practicing the specific technique of the burpee broad jump, focusing on efficient movement and minimizing time on the ground, will also be beneficial.
Sandbag Lunges: With performance below average, this indicates a need for enhanced lower body strength and stability. Incorporating weighted lunges, step-ups, and Bulgarian split squats into training routines will strengthen the legs and improve stability. Emphasizing unilateral exercises will help balance strength across both legs, crucial for improving in this segment.
Running Total: Given that Sean's total running time is slightly slower than average, a targeted approach to improve his endurance and speed is necessary. Interval training, such as 400m repeats with rest periods, will enhance cardiovascular endurance and speed. Long, slow distance runs will improve overall endurance, crucial for maintaining pace throughout the race. Additionally, incorporating tempo runs can help Sean find and maintain an efficient race pace.
Farmer's Carry: To improve grip strength and endurance, which are critical for this segment, exercises like dead hangs, wrist curls, and farmer's walks with gradually increasing weight can be effective. Also, focusing on core stability exercises will help maintain form and efficiency during the carry.
Race Strategies:
Pacing: Developing a more strategic pacing plan for the race can help prevent starting too fast and fading in later segments. Breaking the race down into sections and setting target times based on training performances can help manage effort more evenly across the race.
Transitions (Roxzone): Even though Sean's Roxzone time is slightly better than average, minimizing time in transitions remains crucial. Practicing quick transitions between running and strength exercises, including setting up equipment in advance where possible and focusing on swift movements from one segment to the next, can shave off precious seconds.
Strength Endurance: Integrating circuit training that combines strength exercises with short bursts of running can mimic race conditions and improve Sean's ability to maintain running pace even after taxing strength segments. This approach will also help with overall stamina and race-day performance.
Mental Preparation: Mental toughness can play a significant role in endurance events. Visualization techniques, goal setting, and during-race strategies such as focusing on form or using mantras can help Sean maintain focus and motivation throughout the race.
By addressing these specific areas of improvement with targeted training and strategic race planning, Sean Dempster has the potential to significantly enhance his performance in future HYROX events.