Season 23/24 2024 Glasgow (2853) HYROX (2585) Men (1770) Williams Huw

Williams Huw Hyrox Result

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 624 similar athletes.

Performance Highlights

GBR GBR Flag Men 40-44 #173023 01:52:56 249th in AG | Top 92.6% 1639th | Top 92.6%
+00:32
55:20
Run Total
+00:05
06:55
Avg. Lap
+00:09
05:42
Best Lap
+01:31
49:25
Workout Total
+00:11
06:10
Avg. Workout
-02:05
08:15
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 624 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 624 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Williams Huw'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 Williams Huw'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 624 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 Williams Huw'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 Williams Huw'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 06:56. Check the detail of the improvement plan below.

02:49 Potential Improvement 40.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:49 55:20 to 52:31 40.6%
Wall Balls 01:32 10:44 to 09:12 22.1%
Burpees Broad Jump 01:10 08:44 to 07:34 16.8%
Farmers Carry 00:38 03:29 to 02:51 9.1%
Ski Erg 00:26 05:18 to 04:52 6.3%
Rowing 00:21 05:43 to 05:22 5.0%
Sled Push 00:00 03:04 to 03:04 0.0%
Sled Pull 00:00 06:08 to 06:08 0.0%
Sandbag Lunges 00:00 06:15 to 06:15 0.0%

Splits Time

Williams Huw Perfect Race
Splits Total Average Total
Running 1 06:01 00:00 05:32 +00:29 00:00 +00:00
Ski Erg 05:18 06:01 04:50 +00:28 05:32 +00:29
Running 2 05:42 11:19 06:05 -00:23 10:22 +00:57
Sled Push 03:04 17:01 03:50 -00:46 16:27 +00:34
Running 3 06:38 20:05 06:49 -00:11 20:17 -00:12
Sled Pull 06:08 26:43 06:39 -00:31 27:06 -00:23
Running 4 06:38 32:51 06:47 -00:09 33:45 -00:54
Burpees Broad Jump 08:44 39:29 07:46 +00:58 40:32 -01:03
Running 5 07:18 48:13 07:09 +00:09 48:18 -00:05
Rowing 05:43 55:31 05:23 +00:20 55:27 +00:04
Running 6 06:54 01:01:14 06:53 +00:01 01:00:50 +00:24
Farmers Carry 03:29 01:08:08 02:46 +00:43 01:07:43 +00:25
Running 7 07:04 01:11:37 06:55 +00:09 01:10:29 +01:08
Sandbag Lunges 06:15 01:18:41 07:18 -01:03 01:17:24 +01:17
Running 8 09:09 01:24:56 08:32 +00:37 01:24:42 +00:14
Wall Balls 10:44 01:34:05 09:22 +01:22 01:33:14 +00:51
Roxzone 08:15 01:52:56 10:20 -02:05 01:52:56
Based on 624 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Huw Williams exhibited a commendable effort in the 2024 Glasgow HYROX race, showcasing a balanced profile that slightly favors strength over running. Finishing in the top 63% overall and 62% within his age group, Huw has demonstrated a solid foundation across both endurance and strength disciplines. His total running time was slightly slower than average, indicating a potential area for improvement. However, his exceptional performance in segments like the Sled Push and Sandbag Lunges highlights his strength capabilities. The Roxzone time being significantly faster than average suggests Huw transitions quickly between exercises but may benefit from enhanced overall fitness to further capitalize on this efficiency.

Segments to Improve:

  • Wall Balls: To improve Wall Ball performance, focus on enhancing squat depth and power as well as shoulder endurance. Exercises like thrusters, overhead presses, and high-repetition medicine ball squats can build the necessary strength and endurance. Practicing Wall Balls with a heavier ball than used in competition can also condition the body for the standard weight, making competition reps feel easier.
  • Total Running Time: Given Huw's running time is slightly below average, incorporating interval training, hill sprints, and long slow distance (LSD) runs into his routine could enhance his running efficiency and endurance. Fartlek training, which blends continuous training with interval training, could also help improve pace management and aerobic capacity.
  • Burpees Broad Jump: This segment requires both explosive power and stamina. Plyometric exercises such as box jumps, squat jumps, and lunge jumps can help build explosive leg power. Additionally, practicing burpees with an emphasis on the broad jump component, focusing on form and efficiency, can directly translate to improved performance in this area.
  • Farmer's Carry: Grip strength and core stability are critical for improving the Farmer's Carry. Incorporating grip strength exercises (e.g., dead hangs, farmer's walks with progressively heavier weights) and core stability work (e.g., planks, dead bugs) can enhance performance in this segment. Also, practicing the Farmer's Carry with an emphasis on brisk, stable walking can improve efficiency.

Race Strategies:

  • Pacing: Analyzing Huw's performance, it appears starting too fast in the initial running segments may affect his performance in subsequent exercises. Adopting a more conservative pace at the start and gradually increasing intensity can help manage energy levels more effectively, preserving stamina for strength segments and later runs.
  • Transition Efficiency: Even though Huw's Roxzone time is commendable, continuous practice in transitioning between exercises with minimal rest can shave off precious seconds. Simulating race conditions in training, where Huw moves quickly from one exercise to the next, can enhance this aspect further.
  • Strength and Endurance Balance: Given Huw's slightly stronger performance in strength segments, maintaining this advantage while boosting running endurance through targeted training can transform him into a more well-rounded athlete. Integrating combined strength and endurance workouts into his regime, like circuit training that includes running intervals, can improve his hybrid performance.

By focusing on these targeted improvements and adopting strategic race strategies, Huw Williams can look forward to elevating his performance in future HYROX races. Consistency, dedication to the suggested training adjustments, and strategic race planning are key to transitioning from a good to a great HYROX athlete.

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
Wilson Matt 2022 Birmingham 01:52:49
Pohl Julian 2023 München 01:52:54
Kitze Danny 2019 Leipzig 01:53:03
Scuntaro Massimo 2024 Rimini 01:52:28
Padmos Jacko 2023 Maastricht European Championships 01:52:45
Reiter Armin 2024 Karlsruhe 01:53:09
Fairgrieve Paul 2024 Dublin 01:53:26
Martens Peter 2024 Stockholm 01:52:26
Van Der Voorde Steven 2024 Rotterdam 01:52:39
Stephan René 2019 Karlsruhe 01:52:51

Measure Your Performance Against Top Athletes

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