Season 24/25 2024 Poznan (1301) HYROX (1039) Men (774) Willingale Adam

Willingale Adam Hyrox Result

Dive into this athlete’s performance at 2024 Poznan 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 45-49 #110027 01:42:42 50th in AG | Top 82.0% 649th | Top 83.9%
-04:16
45:54
Run Total
-00:31
05:44
Avg. Lap
-00:08
05:04
Best Lap
+02:37
46:16
Workout Total
+00:20
05:47
Avg. Workout
+01:41
10:37
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 Willingale Adam'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 Willingale Adam'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 Willingale Adam'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 Willingale Adam'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 04:46. Check the detail of the improvement plan below.

01:43 Potential Improvement 36.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:43 07:56 to 06:13 36.0%
Burpees Broad Jump 01:31 08:13 to 06:42 31.8%
Wall Balls 01:02 09:07 to 08:05 21.7%
Rowing 00:30 05:39 to 05:09 10.5%
Ski Erg 00:00 04:30 to 04:30 0.0%
Sled Push 00:00 03:21 to 03:21 0.0%
Sled Pull 00:00 05:08 to 05:08 0.0%
Farmers Carry 00:00 02:22 to 02:22 0.0%
Run Total 00:00 45:54 to 45:54 0.0%

Splits Time

Willingale Adam Perfect Race
Splits Total Average Total
Running 1 05:32 00:00 05:12 +00:20 00:00 +00:00
Ski Erg 04:30 05:32 04:42 -00:12 05:12 +00:20
Running 2 05:04 10:02 05:43 -00:39 09:54 +00:08
Sled Push 03:21 15:06 03:29 -00:08 15:37 -00:31
Running 3 05:20 18:27 06:17 -00:57 19:06 -00:39
Sled Pull 05:08 23:47 06:05 -00:57 25:23 -01:36
Running 4 05:30 28:55 06:16 -00:46 31:28 -02:33
Burpees Broad Jump 08:13 34:25 06:54 +01:19 37:44 -03:19
Running 5 05:37 42:38 06:32 -00:55 44:38 -02:00
Rowing 05:39 48:15 05:11 +00:28 51:10 -02:55
Running 6 06:04 53:54 06:22 -00:18 56:21 -02:27
Farmers Carry 02:22 59:58 02:36 -00:14 01:02:43 -02:45
Running 7 06:00 01:02:20 06:19 -00:19 01:05:19 -02:59
Sandbag Lunges 07:56 01:08:20 06:26 +01:30 01:11:38 -03:18
Running 8 06:49 01:16:16 07:26 -00:37 01:18:04 -01:48
Wall Balls 09:07 01:23:05 08:16 +00:51 01:25:30 -02:25
Roxzone 10:37 01:42:42 08:56 +01:41 01:42:42
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Adam Willingale exhibited an overall strong performance in the 2024 Poznan HYROX race, especially considering his competitive age group of 45-49. Standing in the top 83% of 774 athletes and ranking 50th in his age group, Adam's performance was commendable. His overall time was 01:42:42, which shows a high level of endurance and physical preparation. One of the key highlights of Adam's performance was his total running time of 00:45:54, which was 04:21 faster than the average. This is indicative of a strong runner profile and an area where he excelled.

However, examining his split times, it becomes apparent that Adam started the race slower than average but managed to ramp up his speed significantly as the race progressed. This suggests that he may need to focus on his start pacing to ensure a more optimal performance throughout the race.

Segments to Improve:

  • Roxzone: Adam's Roxzone time was 01:43 slower than average, suggesting he might have taken longer to transition between exercises or took more rest. To improve this, Adam should focus on reducing resting periods and enhancing transition times. Drills that mimic the transition between exercises could be beneficial. For example, he could practice transitioning quickly from running to strength exercises to mimic the demands of the race.
  • Sandbag Lunges and Burpees Broad Jump: These segments were slower than average, indicating a possible lack of strength. To improve these areas, Adam could incorporate more lower body strength exercises into his training, such as squats, lunges, and deadlifts. Plyometric exercises, such as box jumps and burpees, could also be beneficial to improve his explosive power.
  • Rowing: Adam's rowing time was slower than average, indicating a potential lack of upper body strength or poor rowing technique. To improve his rowing performance, Adam could focus on strengthening his back and arm muscles with exercises like pull-ups, bent over rows, and barbell curls. He could also benefit from rowing technique workshops or coaching to ensure optimal performance in this area.

Race Strategies:

In terms of race strategy, Adam should focus on increasing the pace at the start of the race. A 'fast-start' strategy could be beneficial, where he pushes harder at the beginning to get ahead of the pack. However, it's crucial that this is practiced in training to ensure it doesn't lead to premature fatigue during the race.

Given his powerful runner profile, it would also be beneficial for Adam to make the most of the running segments to gain a competitive edge, while ensuring he has enough energy to perform well in the strength-based segments. Therefore, a balance between speed and conservation of energy is essential.

Finally, given the slower times in strength-based segments, Adam should focus on maintaining a steady pace during these exercises rather than trying to rush through them. This would help to ensure proper form and potentially result in faster times.

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
Coene Dan 2023 London 01:42:42
Goodacre Sam 2023 Manchester 01:42:47
Jakusz Konrad 2023 Amsterdam 01:42:42
Merino Flores Jesús 2022 Madrid 01:43:12
Li Liu 2024 Singapore National Stadium 01:42:20
Kloos Wouter 2023 Amsterdam 01:42:40
Kåreswed Simon 2024 Stockholm 01:42:14
Gomez Malagon Eduardo 2024 Mexico City 01:43:08
Novak Marco 2024 Vienna - European Championship 01:42:24
Ibáñez Mera Aitor 2024 Bilbao 01:42:20

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Berlin 01:24:40
2023 London 01:39:38
2024 Manchester 01:43:13
2023 London 01:46:32

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