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 Portlock Kris'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 Portlock Kris'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 Portlock Kris'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 Portlock Kris'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 04:36. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:11 | 47:51 to 45:40 | 47.5% |
| Burpees Broad Jump | 01:24 | 07:21 to 05:57 | 30.4% |
| Sandbag Lunges | 00:21 | 05:56 to 05:35 | 7.6% |
| Sled Push | 00:20 | 03:28 to 03:08 | 7.2% |
| Farmers Carry | 00:11 | 02:30 to 02:19 | 4.0% |
| Wall Balls | 00:09 | 07:18 to 07:09 | 3.3% |
| Ski Erg | 00:00 | 04:26 to 04:26 | 0.0% |
| Sled Pull | 00:00 | 04:44 to 04:44 | 0.0% |
| Rowing | 00:00 | 04:58 to 04:58 | 0.0% |
| Portlock Kris | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:21 | 00:00 | 04:59 +00:22 | 00:00 +00:00 |
| Ski Erg | 04:26 | 05:21 | 04:35 -00:09 | 04:59 +00:22 |
| Running 2 | 05:30 | 09:47 | 05:23 +00:07 | 09:34 +00:13 |
| Sled Push | 03:28 | 15:17 | 03:12 +00:16 | 14:57 +00:20 |
| Running 3 | 06:00 | 18:45 | 05:53 +00:07 | 18:09 +00:36 |
| Sled Pull | 04:44 | 24:45 | 05:31 -00:47 | 24:02 +00:43 |
| Running 4 | 05:54 | 29:29 | 05:52 +00:02 | 29:33 -00:04 |
| Burpees Broad Jump | 07:21 | 35:23 | 06:11 +01:10 | 35:25 -00:02 |
| Running 5 | 06:10 | 42:44 | 06:04 +00:06 | 41:36 +01:08 |
| Rowing | 04:58 | 48:54 | 05:01 -00:03 | 47:40 +01:14 |
| Running 6 | 06:01 | 53:52 | 05:54 +00:07 | 52:41 +01:11 |
| Farmers Carry | 02:30 | 59:53 | 02:24 +00:06 | 58:35 +01:18 |
| Running 7 | 05:50 | 01:02:23 | 05:53 -00:03 | 01:00:59 +01:24 |
| Sandbag Lunges | 05:56 | 01:08:13 | 05:48 +00:08 | 01:06:52 +01:21 |
| Running 8 | 07:08 | 01:14:09 | 06:46 +00:22 | 01:12:40 +01:29 |
| Wall Balls | 07:18 | 01:21:17 | 07:27 -00:09 | 01:19:26 +01:51 |
| Roxzone | 06:26 | 01:34:54 | 08:01 -01:35 | 01:34:54 |
To improve in the Run Total segment, Kris should focus on improving his overall fitness and his transition time. This can be achieved through a combination of cardiovascular training, strength training, and practicing quick transitions between exercises. High-intensity interval training (HIIT) workouts, such as sprint intervals, can help improve running speed and endurance. Additionally, incorporating plyometric exercises, such as jump squats and box jumps, can improve explosive power and agility.
For the Burpees Broad Jump segment, Kris should focus on improving his speed and efficiency in performing burpees. He can practice this by incorporating burpees into his regular training routine and focusing on maintaining a steady pace while performing the movement. Additionally, working on upper body strength and core stability through exercises like push-ups and planks can help improve performance in this segment.
In the Best Lap segment, Kris should focus on improving his running speed and efficiency. Interval training, such as sprint intervals on a track or treadmill, can help improve running speed. Incorporating exercises that target the muscles used in running, such as lunges and single-leg squats, can also help improve running efficiency.
For the Running 1, Running 8, and Running 2 segments, Kris should focus on improving his running speed and endurance. Long-distance runs, tempo runs, and hill repeats can help improve running endurance and speed. Additionally, incorporating strength training exercises that target the muscles used in running, such as calf raises and hip bridges, can help improve overall running performance.
In the Sandbag Lunges segment, Kris should focus on improving his strength and stability. Incorporating exercises that target the muscles used in lunges, such as squats and step-ups, can help improve strength and stability in the legs. Additionally, practicing lunges with a sandbag or other weighted object can help simulate the demands of the HYROX race and improve performance in this segment.
By implementing these strategies and incorporating the suggested training techniques and exercises, Kris can work towards improving his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Adler Andre | 2021 Hamburg | 01:34:37 | |
| Gillen Pit | 2024 Karlsruhe | 01:35:23 | |
| Oetken Derek | 2024 Anaheim | 01:34:39 | |
| 曹 日 | 2024 Beijing | 01:35:24 | |
| Düsing Manfred | 2023 Frankfurt | 01:34:57 | |
| Ashworth Chris | 2022 Manchester | 01:35:00 | |
| Koch Sven Ole | 2019 Hamburg | 01:35:15 | |
| Pohan Pohan | 2024 Singapore National Stadium | 01:34:55 | |
| Woelki Dustin | 2024 Frankfurt | 01:34:28 | |
| Mclaughlin Kevin | 2024 Birmingham | 01:34:37 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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