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 685 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 03:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:26 | 35:42 to 33:16 | 62.4% |
| Sled Pull | 00:36 | 03:52 to 03:16 | 15.4% |
| Sled Push | 00:23 | 02:14 to 01:51 | 9.8% |
| Ski Erg | 00:16 | 04:14 to 03:58 | 6.8% |
| Rowing | 00:10 | 04:26 to 04:16 | 4.3% |
| Farmers Carry | 00:03 | 01:33 to 01:30 | 1.3% |
| Burpees Broad Jump | 00:00 | 02:27 to 02:27 | 0.0% |
| Sandbag Lunges | 00:00 | 02:51 to 02:51 | 0.0% |
| Wall Balls | 00:00 | 03:59 to 03:59 | 0.0% |
| Rainford Richard | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:36 | 00:00 | 03:43 -00:07 | 00:00 +00:00 |
| Ski Erg | 04:14 | 03:36 | 04:06 +00:08 | 03:43 -00:07 |
| Running 2 | 04:33 | 07:50 | 03:57 +00:36 | 07:49 +00:01 |
| Sled Push | 02:14 | 12:23 | 02:18 -00:04 | 11:46 +00:37 |
| Running 3 | 04:44 | 14:37 | 04:12 +00:32 | 14:04 +00:33 |
| Sled Pull | 03:52 | 19:21 | 03:37 +00:15 | 18:16 +01:05 |
| Running 4 | 04:38 | 23:13 | 04:12 +00:26 | 21:53 +01:20 |
| Burpees Broad Jump | 02:27 | 27:51 | 03:26 -00:59 | 26:05 +01:46 |
| Running 5 | 04:44 | 30:18 | 04:18 +00:26 | 29:31 +00:47 |
| Rowing | 04:26 | 35:02 | 04:20 +00:06 | 33:49 +01:13 |
| Running 6 | 04:27 | 39:28 | 04:13 +00:14 | 38:09 +01:19 |
| Farmers Carry | 01:33 | 43:55 | 01:41 -00:08 | 42:22 +01:33 |
| Running 7 | 04:19 | 45:28 | 04:13 +00:06 | 44:03 +01:25 |
| Sandbag Lunges | 02:51 | 49:47 | 03:35 -00:44 | 48:16 +01:31 |
| Running 8 | 04:45 | 52:38 | 04:29 +00:16 | 51:51 +00:47 |
| Wall Balls | 03:59 | 57:23 | 04:29 -00:30 | 56:20 +01:03 |
| Roxzone | 04:03 | 01:05:17 | 04:28 -00:25 | 01:05:17 |
His overall time of 01:05:17 showcases his strong fitness level and determination. However, there are areas where he can make improvements to further enhance his performance.
To improve running segments, Richard should focus on enhancing his running endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT), can help him improve his running speed. Additionally, adding long-distance runs to his training routine will enhance his endurance. Tempo runs, where he maintains a challenging pace for an extended period, can also improve his overall running performance.
For the Ski Erg and Rowing segments, Richard should work on improving his technique and efficiency. Taking the time to practice proper form and technique for these exercises will help him optimize his performance. Additionally, incorporating specific drills and exercises to target the muscles used in skiing and rowing can enhance his overall strength and power in these segments.
Richard should also pay attention to his transitions in the roxzone. As his roxzone time was slower than average, he can work on improving his overall fitness and transition time. Incorporating specific exercises and drills that simulate the transitions in the race can help him become more efficient in this aspect.
In summary, Richard Rainford demonstrated exceptional performance in the Hyrox race in Birmingham. By focusing on improving his running segments, Ski Erg, and Rowing, he can further enhance his overall race performance. Implementing specific training strategies and techniques, such as interval training, form corrections, and targeted strength exercises, will contribute to his success. Additionally, finding a sustainable pace and working on efficient transitions will optimize his race performance.
| Similar Athletes | |||
|---|---|---|---|
| Silva Ivan | 2024 Rimini | 01:05:16 | |
| Gaber Andre | 2023 Amsterdam | 01:05:39 | |
| Jordon Andrew | 2024 Malaga | 01:05:35 | |
| Eastgate Scott | 2024 Melbourne | 01:05:23 | |
| Friesen Cam | 2022 London | 01:05:43 | |
| Negrello Simone | 2024 Milan | 01:04:50 | |
| Podolinsky Marek | 2024 Stockholm | 01:05:46 | |
| Ayin Alex | 2024 Malaga | 01:05:17 | |
| Henry Joshua | 2024 Birmingham | 01:05:47 | |
| Redondo Muñoz Daniel | 2023 Malaga | 01:04:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:03:40 | |
| 2023 Manchester | 01:09:42 | |
| 2024 Birmingham | 01:03:42 | |
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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