Dive into this athlete’s performance at 2024 Manchester 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 457 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 Rainford Richard'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 Rainford Richard'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 Rainford Richard'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 Rainford Richard'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 02:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:10 | 34:54 to 32:44 | 78.8% |
| Sled Push | 00:19 | 02:06 to 01:47 | 11.5% |
| Ski Erg | 00:05 | 04:01 to 03:56 | 3.0% |
| Sled Pull | 00:04 | 03:15 to 03:11 | 2.4% |
| Farmers Carry | 00:04 | 01:32 to 01:28 | 2.4% |
| Wall Balls | 00:03 | 04:07 to 04:04 | 1.8% |
| Burpees Broad Jump | 00:00 | 02:25 to 02:25 | 0.0% |
| Rowing | 00:00 | 04:13 to 04:13 | 0.0% |
| Sandbag Lunges | 00:00 | 02:51 to 02:51 | 0.0% |
| Rainford Richard | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:55 | 00:00 | 03:40 +00:15 | 00:00 +00:00 |
| Ski Erg | 04:01 | 03:55 | 04:03 -00:02 | 03:40 +00:15 |
| Running 2 | 04:23 | 07:56 | 03:54 +00:29 | 07:43 +00:13 |
| Sled Push | 02:06 | 12:19 | 02:15 -00:09 | 11:37 +00:42 |
| Running 3 | 04:31 | 14:25 | 04:08 +00:23 | 13:52 +00:33 |
| Sled Pull | 03:15 | 18:56 | 03:26 -00:11 | 18:00 +00:56 |
| Running 4 | 04:25 | 22:11 | 04:08 +00:17 | 21:26 +00:45 |
| Burpees Broad Jump | 02:25 | 26:36 | 03:19 -00:54 | 25:34 +01:02 |
| Running 5 | 04:26 | 29:01 | 04:13 +00:13 | 28:53 +00:08 |
| Rowing | 04:13 | 33:27 | 04:17 -00:04 | 33:06 +00:21 |
| Running 6 | 04:24 | 37:40 | 04:10 +00:14 | 37:23 +00:17 |
| Farmers Carry | 01:32 | 42:04 | 01:37 -00:05 | 41:33 +00:31 |
| Running 7 | 04:15 | 43:36 | 04:09 +00:06 | 43:10 +00:26 |
| Sandbag Lunges | 02:51 | 47:51 | 03:29 -00:38 | 47:19 +00:32 |
| Running 8 | 04:35 | 50:42 | 04:23 +00:12 | 50:48 -00:06 |
| Wall Balls | 04:07 | 55:17 | 04:19 -00:12 | 55:11 +00:06 |
| Roxzone | 04:16 | 01:03:40 | 04:10 +00:06 | 01:03:40 |
###
Richard Rainford showcased an exceptional performance in the 2024 Manchester Hyrox race, finishing 17th overall among 1910 athletes and securing 1st place in the 40-44 age group. This achievement places him in the top tier of athletes, underscoring his competitive edge and fitness level. His overall time was 01:03:40, with a total running time of 00:34:54, which was 03:01 slower than the average. Despite his slower running time, Richard excelled in strength-focused segments, significantly outperforming the average in exercises such as the Sled Push, Sled Pull, Burpees Broad Jump, Farmers Carry, Sandbag Lunges, and Wall Balls. This indicates that Richard has a more strength-oriented profile, with running segments identified as areas for improvement. The balance between his running and strength performance suggests he is a hybrid athlete, but with a tilt toward strength.
###
#### 1. Total Running Time:
Richard's total running time was notably slower than average, indicating room for improvement. To enhance his running performance, Richard should incorporate interval training into his routine, such as 400m repeats at a faster pace than his current average with equal rest periods. Hill sprints and tempo runs can also improve his cardiovascular endurance and running efficiency. Focusing on form corrections, like increasing cadence and ensuring proper foot strike, will also contribute to better running economy.
#### 2. Running Post-Strength Exercises:
Given the compromised running scenarios post-strength exercises, Richard should practice running immediately after strength workouts to mimic race conditions. Incorporating brick workouts, where he transitions between strength exercises and running, will help improve his recovery time and maintain pace during the running segments. Exercises like sled pushes followed by a 1km run can simulate the race's demands and improve his transition times.
#### 3. Roxzone:
The slightly slower Roxzone time suggests that transition and overall fitness can be areas of focus. To minimize transition times, Richard could practice quick recovery techniques and efficient movement between exercises. Enhancing overall fitness through a mix of endurance, strength, and flexibility training will also aid in faster recovery and transitions.
###
By focusing on these areas of improvement and implementing the suggested strategies, Richard Rainford is poised to enhance his performance in future Hyrox races, potentially improving both his running and overall finish times.
| Similar Athletes | |||
|---|---|---|---|
| Ventura Hugo Luis | 2023 Bilbao | 01:03:50 | |
| Kezaz Rayda | 2024 Incheon | 01:03:43 | |
| David Tielie | 2023 München | 01:03:20 | |
| Werner Matthew | 2024 Sydney | 01:03:48 | |
| Édouard Hervy | 2022 Madrid | 01:03:45 | |
| Clementson Edward | 2023 London | 01:03:11 | |
| De Graaff Leroy | 2024 Frankfurt | 01:03:49 | |
| Halcon Chacon Manuel | 2023 Malaga | 01:03:33 | |
| Mueller Reto | 2024 Berlin | 01:03:16 | |
| Brown Travis | 2024 Gdansk | 01:03:50 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Birmingham | 01:05:17 | |
| 2023 Manchester | 01:09:42 | |
| 2024 Birmingham | 01:03:42 | |
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