Smith Carl
Hyrox Result
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
1000 similar athletes.
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 1000 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 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Smith Carl'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 Smith Carl'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 1000 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 Smith Carl'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 Smith Carl'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
03:58.
Check the detail of the improvement plan below.
01:24
Potential Improvement
35.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Carl Smith's performance in the 2024 Manchester HYROX race positions him solidly within the upper half of all competitors and at a commendable rank in his age group. Notably, his overall time places him in the top 49% of all athletes and the top 39% of his age group (50-54), indicating a strong competitive edge. His total running time, however, was slightly slower than average, suggesting a potential area for improvement. This indicates that Carl has a more balanced profile between running and strength but leans slightly towards strength given his faster time in strength-related segments like the Sled Pull and Farmers Carry. His pacing appeared to be consistent, maintaining a steady effort across the running segments without starting too fast or too slow. The analysis suggests that Carl is a hybrid athlete with a slight inclination towards strength exercises but could benefit from enhanced endurance and specific skill improvements in certain segments.
Segments to Improve:
- Wall Balls: Carl's performance in Wall Balls was significantly slower than average. To improve, Carl should focus on enhancing his squat and throw technique to increase efficiency. Exercises like thrusters, air squats, and medicine ball throws can help. Additionally, incorporating interval training with high-intensity wall ball sets will build both strength and endurance necessary for this segment.
- Rowing: The slower time in Rowing suggests a need for better technique and endurance. To improve, Carl should focus on rowing technique drills emphasizing efficient stroke length and power. Interval training on the rower, alternating between high intensity and recovery periods, can also increase cardiovascular endurance and rowing efficiency.
- Sandbag Lunges: To address the slower time in Sandbag Lunges, Carl should incorporate more functional strength training focused on leg and core strength. Exercises like weighted lunges, step-ups, and squats with a focus on maintaining balance and stability while carrying weight will be beneficial. Practicing lunges with uneven weights can also mimic the instability encountered during this segment.
- Sled Push: The slight delay in the Sled Push segment can be improved by focusing on lower body power and endurance. Incorporating heavy sled pushes and pulls, along with sprint intervals and leg press exercises, can increase the necessary power to perform better in this segment. Technique practice focusing on body angle and leg drive will also be crucial.
Race Strategies:
- Consistent Pacing: Maintain a steady pace during the running segments to conserve energy for strength exercises. Use the initial running segments to gauge effort level without going too fast early on.
- Transition Efficiency: Work on reducing transition times between exercises by practicing quick and efficient movements from one station to the next. This can be simulated during training sessions to minimize rest time and improve overall fitness.
- Segment-Specific Training: Integrate specific drills and exercises that mimic the race segments into regular training. This includes not only the physical exercises but also practicing the transitions and pacing between them.
- Endurance and Strength Balance: Given the slight inclination towards strength, focus on building endurance through increased volume in running and rowing while maintaining strength training to ensure a balanced improvement in both areas.
By focusing on these specific areas of improvement and implementing race strategies that leverage his strengths while addressing weaknesses, Carl can significantly enhance his performance in future HYROX races.
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
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