Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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 Smith 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 Smith Richard'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 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.
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 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
04:51.
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:
Richard Smith demonstrated a commendable performance in the 2024 Sports Direct HYROX London, placing him in the top 45% of all athletes and top 49% in his age group. His overall time of 01:38:27 indicates a balanced athlete with a slight inclination towards running, as evidenced by his total running time being 00:22 faster than the average. This suggests that Richard has a more runner profile but still maintains good strength levels to support his performance. Notably, Richard showed a significant improvement in his running speed during the final lap, indicating strong endurance and the ability to finish strong. However, his pacing at the beginning appeared slower than average, which hints at potential for a more aggressive start without compromising his strong finish.
Segments to Improve:
Wall Balls: Richard's performance in Wall Balls was significantly below average, taking 02:39 longer than the average competitor. To improve, Richard should focus on strengthening his lower body and core, as well as practicing the specific technique for wall balls. Exercises like squats, thrusters, and medicine ball throws can help build the necessary strength and endurance. Additionally, working on form, such as the depth of the squat and the push's explosiveness, will ensure more efficiency during the exercise.
Burpees Broad Jump: Another area for improvement is the Burpees Broad Jump, where Richard was 00:56 slower than the average. This exercise requires a combination of cardiovascular endurance, explosive strength, and coordination. Practicing plyometric exercises such as box jumps, and broad jumps, along with burpees in isolation will build the requisite power and efficiency. Incorporating interval training with these exercises can also enhance endurance and recovery speed.
Sandbag Lunges: Despite being faster than average, there's room for improvement in Sandbag Lunges. Focusing on leg strength and stability will aid Richard's performance. Lunges with varying weights, step-ups, and stability exercises like single-leg deadlifts can increase muscle endurance and balance, critical for carrying the sandbag efficiently over distance.
Race Strategies:
Start Stronger: Given Richard’s ability to finish strong, incorporating a slightly more aggressive start could improve his overall time without risking fatigue. Gradual pacing increases during training runs can help find the optimal balance between a strong start and maintaining endurance for a powerful finish.
Transition Efficiency: Richard's Roxzone time is faster than average, indicating efficient transitions, but continuous improvement in this area can still shave seconds off the overall time. Practicing quick transitions between exercises in training, focusing on reducing rest periods and streamlining movement from one station to the next, can enhance performance.
Specific Strength Training: Focusing on strength training tailored to the demands of the HYROX race will support better performance across all segments. For instance, integrating circuit training that mimics the race structure—alternating between running and strength exercises—can improve both speed and strength endurance.
Technique Refinement: For exercises where technique plays a significant role, such as Wall Balls and Burpees Broad Jump, dedicating sessions to form correction and efficiency can lead to significant time savings. Video analysis of form and consulting with a coach for personalized feedback can be invaluable.
By addressing these specific areas of improvement and implementing strategic adjustments to his training and race approach, Richard Smith can expect to see substantial gains in his future HYROX performances.
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