Dive into this athlete’s performance at 2024 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
1000 similar athletes.
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 Strachan Ryan'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 Strachan Ryan'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 Strachan Ryan'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 Strachan Ryan'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
03:46.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ryan Strachan, competing in the 30-34 age category, placed impressively within the top 21% of all athletes in the 2024 Birmingham HYROX event. Ranking 892nd out of 4107 athletes, his performance is commendable. He also secured a place in the top 26% of his age group, ranking 212th out of 813 athletes.
Strachan's total race time was 01:19:35, and he displayed a particularly strong running profile with a total running time of 00:38:57, which was 01:18 faster than the average running time. His best running lap time was an impressive 00:04:33. However, upon analyzing the splits from running 1 to running 4, it appears he started the race slightly slower than the average pace but picked up speed as the race progressed.
Segments to Improve:
While Strachan's overall performance was strong, there are some areas where he has room for improvement. The segments with the most potential improvements compared to the 25th percentile include Sandbag Lunges, Roxzone, Burpees Broad Jump, Rowing, and Farmers Carry.
Sandbag Lunges: Strachan's performance was 01:05 slower than average. To improve this, Strachan could integrate more lower body strength training into his routine, focusing particularly on exercises like weighted lunges and squats to build endurance and power.
Roxzone: Strachan was 00:28 slower than average in this segment. This indicates that he might have taken longer rest periods or transitions. High-intensity interval training (HIIT) could help improve his overall fitness and transition time. Also, practicing seamless transitions between exercises could shave off valuable seconds.
Burpees Broad Jump: Strachan lagged by 00:28 compared to the average time. Incorporating plyometric exercises like box jumps and burpee variations will help him build explosive power and improve his time in this segment.
Rowing: Strachan was 00:23 slower than average in this segment. He should focus on improving his rowing technique, ensuring he's using his leg strength effectively. Interval rowing drills could help enhance his strength and speed in this area.
Farmers Carry: Strachan was 00:16 slower than average in this segment. To improve, he should focus more on grip strength and shoulder stability exercises like deadlifts and overhead presses.
Race Strategies:
Strachan should focus on maintaining a consistent pace from the beginning of the race. As observed in the first four running segments, starting too slow might have cost him precious time. Conditioning his body to maintain a steady pace from the start will help improve his overall time.
Another strategy would be to minimize rest periods and transition times, particularly in the Roxzone segment. Efficient transitions not only save time but also conserve energy for the more demanding segments of the race. Practicing transitions during training will help make them more instinctive during the race.
Moreover, focusing on the correct form and technique, especially in strength segments like Sandbag Lunges, Burpees Broad Jump, and Rowing, will help improve his performance and reduce the risk of injury.
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