Dive into this athlete’s performance at 2022 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 469 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 Murphy Rob'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 Murphy Rob'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 Murphy Rob'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 Murphy Rob'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 05:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 03:06 | 09:36 to 06:30 | 59.8% |
| Sled Push | 01:06 | 04:54 to 03:48 | 21.2% |
| Burpees Broad Jump | 00:46 | 05:21 to 04:35 | 14.8% |
| Rowing | 00:13 | 04:49 to 04:36 | 4.2% |
| Ski Erg | 00:00 | 04:09 to 04:09 | 0.0% |
| Farmers Carry | 00:00 | 02:07 to 02:07 | 0.0% |
| Sandbag Lunges | 00:00 | 05:14 to 05:14 | 0.0% |
| Wall Balls | 00:00 | 05:56 to 05:56 | 0.0% |
| Run Total | 00:00 | 39:00 to 39:00 | 0.0% |
| Murphy Rob | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:28 | 00:00 | 04:18 +00:10 | 00:00 +00:00 |
| Ski Erg | 04:09 | 04:28 | 04:15 -00:06 | 04:18 +00:10 |
| Running 2 | 04:19 | 08:37 | 04:39 -00:20 | 08:33 +00:04 |
| Sled Push | 04:54 | 12:56 | 04:03 +00:51 | 13:12 -00:16 |
| Running 3 | 05:06 | 17:50 | 05:10 -00:04 | 17:15 +00:35 |
| Sled Pull | 09:36 | 22:56 | 07:11 +02:25 | 22:25 +00:31 |
| Running 4 | 04:56 | 32:32 | 05:12 -00:16 | 29:36 +02:56 |
| Burpees Broad Jump | 05:21 | 37:28 | 04:40 +00:41 | 34:48 +02:40 |
| Running 5 | 05:33 | 42:49 | 05:20 +00:13 | 39:28 +03:21 |
| Rowing | 04:49 | 48:22 | 04:39 +00:10 | 44:48 +03:34 |
| Running 6 | 04:51 | 53:11 | 05:12 -00:21 | 49:27 +03:44 |
| Farmers Carry | 02:07 | 58:02 | 02:27 -00:20 | 54:39 +03:23 |
| Running 7 | 04:42 | 01:00:09 | 05:19 -00:37 | 57:06 +03:03 |
| Sandbag Lunges | 05:14 | 01:04:51 | 05:26 -00:12 | 01:02:25 +02:26 |
| Running 8 | 05:09 | 01:10:05 | 05:48 -00:39 | 01:07:51 +02:14 |
| Wall Balls | 05:56 | 01:15:14 | 07:17 -01:21 | 01:13:39 +01:35 |
| Roxzone | 06:15 | 01:27:18 | 06:22 -00:07 | 01:27:18 |
For the Sled Pull segment, where Rob was 04:06 slower than the average, he should focus on building strength and power in his upper body and core. Exercises such as deadlifts, bent-over rows, and pull-ups can help to strengthen the muscles required for the sled pull. Additionally, practicing the sled pull with proper form and technique will also contribute to improved performance.
In the Sled Push segment, where Rob was 01:36 slower than the average, he should work on improving his overall fitness and speed. Incorporating interval training, such as sprints or shuttle runs, into his training routine can help to increase his speed and power during the sled push. Additionally, incorporating exercises that target the muscles used in the sled push, such as squats and lunges, will also be beneficial.
The Burpees Broad Jump segment was another area where Rob lost time compared to the average, with a difference of 00:18. To improve performance in this segment, Rob should focus on both cardiovascular fitness and explosive power. High-intensity interval training (HIIT) workouts that include burpees can help to improve his cardiovascular endurance. Additionally, exercises such as box jumps and plyometric push-ups can help to increase his explosive power and agility.
Overall, Rob should continue to focus on improving his overall fitness and strength, with specific attention to the areas where he lost time compared to the average athlete. By incorporating targeted exercises, drills, and training routines into his training plan, he can enhance his performance and continue to improve in future races.
| Similar Athletes | |||
|---|---|---|---|
| Shahhosini Nima | 2021 Hamburg | 01:27:27 | |
| Alvarez Gomez Claudio | 2023 Malaga | 01:27:00 | |
| Gajlewicz Rafa | 2023 Warschau | 01:27:26 | |
| Masbruch Steffen | 2023 Hamburg | 01:27:02 | |
| Rat Nino | 2024 Frankfurt | 01:27:32 | |
| Flockhart Ross | 2023 Dublin | 01:27:06 | |
| Bühlmann Ciril | 2024 Madrid | 01:27:05 | |
| Lester Scott | 2024 Birmingham | 01:27:17 | |
| Woods Matthew | 2024 World Championships Nice | 01:27:15 | |
| Reader Davis | 2023 Birmingham | 01:27:21 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Birmingham | 01:28:24 | |
| 2023 Manchester | 01:26:36 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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