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 Hipkiss Richard'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 Hipkiss Richard'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 Hipkiss Richard'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 Hipkiss Richard'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
02:57.
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:
Richard, first off, let's take a moment to applaud your effort out there on that Birmingham Hyrox course! Finishing 1999th overall out of 2701 competitors is no small feat—you're in the top 74%! In the 35-39 age group, you landed 439th, which keeps you in the top 78%. Your overall time of 01:35:30 shows you've got the heart and determination to push through. Now, when we look at your total running time of 00:45:30, you're 01:22 faster than average, indicating a strong running profile. However, the initial laps of your running segments suggest you might have started a little slower than optimal, with the first lap coming in at 00:05:32—00:35 slower than average. This could have cost you some valuable seconds, especially since you picked up the pace later on. Remember, in Hyrox, pacing is critical; it's not just about running fast but running smart.
Overall, you shine as a runner, but there are areas we need to tighten up, especially in the strength segments. Think of it like this: if running were a donut, you’d be eating the sprinkles, but we need to work on the donut itself to get that full sugary goodness! 🍩
Segments to Improve:
Now, let’s break down those segments where you can level up:
Burpees Broad Jump (00:08:05 - 01:49 slower than average)
This segment was your Achilles' heel in this race. The combination of burpees with broad jumps is a tough one, and it looks like it hit harder than an unexpected punch to the gut. To improve here, focus on:
Drill: Burpee Technique - Spend time on perfecting your burpee form. Aim for quick, explosive jumps. Use a box or a target to gauge your jump height.
Drill: Broad Jump Practice - Set up a jump rope on the ground and practice broad jumps over it. Focus on landing softly and maintaining a quick transition into the next burpee.
Strength Training: Plyometrics - Incorporate box jumps and jump squats into your routine twice a week. This will build explosive power for those jumps!
Sled Push (00:03:45 - 00:32 slower than average)
A sled push is a brute force exercise, and it looks like you may have hit a wall here. To ramp up your sled game:
Drill: Sled Drags & Pushes - If possible, practice sled exercises weekly. Work on both short, intense pushes and longer drags to build endurance and strength.
Strength Training: Leg Press & Squats - Incorporate heavy squats and leg presses to build those quads and glutes, making your sled pushes feel like a walk in the park!
Form Correction: Posture Matters - Ensure your back is straight and your hips are low when pushing. Think of it as if you're trying to impress someone with your 'squat' form while moving that sled!
Race Strategies:
Next up, let’s not just train hard but also race smart:
Pacing Strategy: Start with a steady pace for your first running segment. It’s better to feel strong and maintain speed than to burn out early. Adjust your mental clock to aim for consistent lap times.
Transitions: Your roxzone time of 00:09:10 is a bit slower than average. Work on quick transitions during training. Set up mock transitions where you simulate moving from one exercise to another without breaks. Think of it as a relay race—every second counts!
Breathing Techniques: During the more challenging strength segments, practice controlled breathing. It’ll keep you calm and help maintain your strength output. Inhale through the nose, exhale forcefully through the mouth—like blowing out birthday candles, but less cake and more sweat! 🎂
Conclusion:
Richard, you’ve got the foundation to build upon, and it’s evident you have the heart of a competitor. Remember, every time you push through a tough workout or a grueling race, you’re becoming more resilient. As David Goggins says, “You’re not a product of your environment; you are a product of your decisions.” Choose to push yourself, and you’ll find that the limits you once thought existed will begin to fade away. 💪
Keep your head high and stay focused on your goals. You’ve got what it takes to turn those weaknesses into strengths. Embrace the grind, and remember to have fun while you’re at it! Let’s crush the next one! 💥
With determination,
The Rox-Coach
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