Dive into this athlete’s performance at 2023 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 440 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 05:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 03:18 | 09:55 to 06:37 | 66.0% |
| Sled Push | 01:07 | 04:59 to 03:52 | 22.3% |
| Farmers Carry | 00:28 | 02:51 to 02:23 | 9.3% |
| Rowing | 00:07 | 04:44 to 04:37 | 2.3% |
| Ski Erg | 00:00 | 04:09 to 04:09 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:20 to 04:20 | 0.0% |
| Sandbag Lunges | 00:00 | 04:21 to 04:21 | 0.0% |
| Wall Balls | 00:00 | 06:22 to 06:22 | 0.0% |
| Run Total | 00:00 | 40:41 to 40:41 | 0.0% |
| Murphy Rob | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:19 | 00:00 | 04:21 -01:02 | 00:00 +00:00 |
| Ski Erg | 04:09 | 03:19 | 04:17 -00:08 | 04:21 -01:02 |
| Running 2 | 04:34 | 07:28 | 04:45 -00:11 | 08:38 -01:10 |
| Sled Push | 04:59 | 12:02 | 04:00 +00:59 | 13:23 -01:21 |
| Running 3 | 05:33 | 17:01 | 05:16 +00:17 | 17:23 -00:22 |
| Sled Pull | 09:55 | 22:34 | 07:03 +02:52 | 22:39 -00:05 |
| Running 4 | 05:26 | 32:29 | 05:13 +00:13 | 29:42 +02:47 |
| Burpees Broad Jump | 04:20 | 37:55 | 04:52 -00:32 | 34:55 +03:00 |
| Running 5 | 05:20 | 42:15 | 05:22 -00:02 | 39:47 +02:28 |
| Rowing | 04:44 | 47:35 | 04:40 +00:04 | 45:09 +02:26 |
| Running 6 | 05:30 | 52:19 | 05:16 +00:14 | 49:49 +02:30 |
| Farmers Carry | 02:51 | 57:49 | 02:29 +00:22 | 55:05 +02:44 |
| Running 7 | 05:21 | 01:00:40 | 05:21 +00:00 | 57:34 +03:06 |
| Sandbag Lunges | 04:21 | 01:06:01 | 05:31 -01:10 | 01:02:55 +03:06 |
| Running 8 | 05:41 | 01:10:22 | 05:55 -00:14 | 01:08:26 +01:56 |
| Wall Balls | 06:22 | 01:16:03 | 07:24 -01:02 | 01:14:21 +01:42 |
| Roxzone | 06:06 | 01:28:24 | 06:39 -00:33 | 01:28:24 |
Rob's best running lap was 00:03:19, which was 01:13 faster than the average. This indicates that he has a strong running ability and was able to maintain a good pace throughout the race.
To improve in the Sled Pull segment, Rob should focus on building strength and improving his technique. He could incorporate exercises such as deadlifts, squats, and sled pulls into his training routine. It would also be beneficial for him to work on his grip strength, as this is crucial for successfully completing the Sled Pull.
In the Sled Push segment, Rob should work on improving his overall fitness and his transition time. Incorporating high-intensity interval training (HIIT) sessions and plyometric exercises into his training routine can help improve his overall fitness. Additionally, practicing quick transitions between exercises during training can help him improve his time in the Sled Push segment.
For the Farmers Carry segment, Rob should focus on building strength in his upper body and core. Exercises such as farmer's walks, dumbbell rows, and planks can help improve his strength and stability. It would also be beneficial for him to practice carrying heavy objects over long distances during his training to simulate the demands of the Farmers Carry segment.
Rob's profile indicates that he is stronger in the running segments, as his total running time was 01:27 faster than the average. To further enhance his running performance, he should incorporate interval training and hill workouts into his training routine. This will help him build endurance and improve his speed on the running segments.
In conclusion, Rob Murphy had a strong performance in the Hyrox race, with a focus on improving his performance in the Sled Pull, Sled Push, and Farmers Carry segments. By implementing specific training strategies and techniques, such as strength-building exercises and form corrections, Rob can enhance his performance in these areas. Additionally, maintaining a consistent pace and improving overall fitness and transition times will contribute to his success in future races.
| Similar Athletes | |||
|---|---|---|---|
| Woollard John | 2024 Birmingham | 01:28:41 | |
| Aldeguer Sebastien | 2024 Bordeaux | 01:27:59 | |
| Leonhart Manfred | 2022 München | 01:28:49 | |
| Walter Alexander | 2024 Frankfurt | 01:28:06 | |
| Hobley Marcus | 2024 London | 01:28:14 | |
| Steiner Pascal | 2023 Malmö | 01:28:47 | |
| Laurens Wouter | 2022 Amsterdam | 01:28:19 | |
| Ryan Eoin | 2021 London | 01:28:20 | |
| Tuckwell Jack | 2023 London | 01:27:59 | |
| Mace Benjamin | 2024 Paris | 01:28:14 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Birmingham | 01:27:18 | |
| 2023 Manchester | 01:26:36 | |
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