Dive into this athlete’s performance at 2023 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.
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.
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.
This section showcases the entire Greenlees Angus'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 Greenlees Angus's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Greenlees Angus'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.
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 Greenlees Angus'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 05:06. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:20 | 40:38 to 38:18 | 45.8% |
| Sled Push | 00:46 | 03:08 to 02:22 | 15.0% |
| Wall Balls | 00:42 | 05:56 to 05:14 | 13.7% |
| Rowing | 00:26 | 04:58 to 04:32 | 8.5% |
| Burpees Broad Jump | 00:24 | 04:38 to 04:14 | 7.8% |
| Ski Erg | 00:21 | 04:34 to 04:13 | 6.9% |
| Farmers Carry | 00:07 | 01:56 to 01:49 | 2.3% |
| Sled Pull | 00:00 | 03:59 to 03:59 | 0.0% |
| Sandbag Lunges | 00:00 | 04:09 to 04:09 | 0.0% |
| Greenlees Angus | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:46 | 00:00 | 04:19 +00:27 | 00:00 +00:00 |
| Ski Erg | 04:34 | 04:46 | 04:20 +00:14 | 04:19 +00:27 |
| Running 2 | 04:38 | 09:20 | 04:38 +00:00 | 08:39 +00:41 |
| Sled Push | 03:08 | 13:58 | 02:40 +00:28 | 13:17 +00:41 |
| Running 3 | 04:58 | 17:06 | 05:01 -00:03 | 15:57 +01:09 |
| Sled Pull | 03:59 | 22:04 | 04:27 -00:28 | 20:58 +01:06 |
| Running 4 | 05:12 | 26:03 | 04:59 +00:13 | 25:25 +00:38 |
| Burpees Broad Jump | 04:38 | 31:15 | 04:39 -00:01 | 30:24 +00:51 |
| Running 5 | 05:20 | 35:53 | 05:08 +00:12 | 35:03 +00:50 |
| Rowing | 04:58 | 41:13 | 04:39 +00:19 | 40:11 +01:02 |
| Running 6 | 05:06 | 46:11 | 05:02 +00:04 | 44:50 +01:21 |
| Farmers Carry | 01:56 | 51:17 | 02:01 -00:05 | 49:52 +01:25 |
| Running 7 | 05:07 | 53:13 | 05:01 +00:06 | 51:53 +01:20 |
| Sandbag Lunges | 04:09 | 58:20 | 04:35 -00:26 | 56:54 +01:26 |
| Running 8 | 05:35 | 01:02:29 | 05:27 +00:08 | 01:01:29 +01:00 |
| Wall Balls | 05:56 | 01:08:04 | 05:46 +00:10 | 01:06:56 +01:08 |
| Roxzone | 04:46 | 01:18:38 | 05:56 -01:10 | 01:18:38 |
Angus's best running lap was 00:04:38, which indicates a strong capability in maintaining a good pace during a single lap.
To improve these segments, Angus should focus on specific training strategies and techniques.
1. Running Total: Angus's total running time was 02:02 slower than the average. To improve this segment, Angus should work on improving his overall fitness and his transition time. Incorporating interval training, hill sprints, and plyometric exercises can help improve his running speed and endurance. Additionally, practicing efficient transitions between exercises can help minimize the time spent in the roxzone.
2. Running 1: Angus was 00:35 slower than the average in this segment. To improve his running speed, Angus should focus on interval training, incorporating both high-intensity sprints and longer distance runs. Strength training exercises such as squats, lunges, and calf raises can also help improve running performance.
3. Best Lap: Angus's best lap time was 00:04:38, which was on par with the average. This indicates that Angus is capable of maintaining a good pace during a single lap. To further improve this segment, Angus can focus on increasing his overall speed and endurance through interval training and incorporating tempo runs into his training routine.
4. Rowing: Angus was 00:24 slower than the average in this segment. To improve his rowing performance, Angus should focus on increasing his upper body and core strength. Incorporating exercises such as rows, pull-ups, and planks can help improve his rowing power and efficiency.
5. Burpees Broad Jump: Angus was 00:18 slower than the average in this segment. To improve his performance in this exercise, Angus should focus on improving his explosive power and agility. Incorporating exercises such as box jumps, squat jumps, and agility ladder drills can help enhance his performance in the burpees broad jump.
6. Ski Erg: Angus was 00:16 slower than the average in this segment. To improve his performance on the Ski Erg, Angus should focus on improving his upper body and core strength. Incorporating exercises such as push-ups, planks, and Russian twists can help improve his skiing power and efficiency.
7. Running 5: Angus was 00:13 slower than the average in this segment. To improve his running performance in this segment, Angus should focus on increasing his endurance and maintaining a consistent pace. Incorporating long-distance runs, tempo runs, and interval training can help improve his running speed and endurance.
8. Running 4: Angus was 00:11 slower than the average in this segment. To improve his running performance in this segment, Angus should focus on improving his endurance and maintaining a good pace. Incorporating interval training, hill sprints, and tempo runs can help improve his running speed and endurance.
By implementing these strategies and focusing on specific areas of improvement, Angus can further enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Crease Tom | 2024 Hamburg | 01:18:12 | |
| Sfiriklas Nikolaos | 2020 Hannover | 01:18:43 | |
| Perez Florian | 2024 Marseille | 01:18:17 | |
| Vadurel Warren | 2024 Paris | 01:18:51 | |
| Melvoin Charlie | 2024 London | 01:18:51 | |
| Dhaenens Bram | 2022 Amsterdam | 01:18:31 | |
| Balks Christopher | 2021 Hamburg | 01:18:25 | |
| Dennedy Michael | 2024 Stockholm | 01:18:17 | |
| Benko Adam | 2024 Hong Kong | 01:18:13 | |
| Pouli Cristian | 2024 Milan | 01:18:22 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 01:16:46 | |
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