Dive into this athlete’s performance at 2021 Dallas 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 164 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 Hankin Spencer'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 Hankin Spencer'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 Hankin Spencer'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 Hankin Spencer'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 13:22. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 11:04 | 01:08:25 to 57:21 | 82.8% |
| Sled Push | 01:02 | 05:27 to 04:25 | 7.7% |
| Sandbag Lunges | 00:40 | 08:37 to 07:57 | 5.0% |
| Farmers Carry | 00:33 | 03:44 to 03:11 | 4.1% |
| Rowing | 00:03 | 05:39 to 05:36 | 0.4% |
| Ski Erg | 00:00 | 04:53 to 04:53 | 0.0% |
| Sled Pull | 00:00 | 06:18 to 06:18 | 0.0% |
| Burpees Broad Jump | 00:00 | 08:34 to 08:34 | 0.0% |
| Wall Balls | 00:00 | 09:15 to 09:15 | 0.0% |
| Hankin Spencer | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:30 | 00:00 | 05:56 +00:34 | 00:00 +00:00 |
| Ski Erg | 04:53 | 06:30 | 05:01 -00:08 | 05:56 +00:34 |
| Running 2 | 06:03 | 11:23 | 06:39 -00:36 | 10:57 +00:26 |
| Sled Push | 05:27 | 17:26 | 04:26 +01:01 | 17:36 -00:10 |
| Running 3 | 09:05 | 22:53 | 07:38 +01:27 | 22:02 +00:51 |
| Sled Pull | 06:18 | 31:58 | 07:43 -01:25 | 29:40 +02:18 |
| Running 4 | 08:36 | 38:16 | 07:45 +00:51 | 37:23 +00:53 |
| Burpees Broad Jump | 08:34 | 46:52 | 09:21 -00:47 | 45:08 +01:44 |
| Running 5 | 09:53 | 55:26 | 08:09 +01:44 | 54:29 +00:57 |
| Rowing | 05:39 | 01:05:19 | 05:42 -00:03 | 01:02:38 +02:41 |
| Running 6 | 08:36 | 01:10:58 | 07:56 +00:40 | 01:08:20 +02:38 |
| Farmers Carry | 03:44 | 01:19:34 | 03:08 +00:36 | 01:16:16 +03:18 |
| Running 7 | 08:00 | 01:23:18 | 07:58 +00:02 | 01:19:24 +03:54 |
| Sandbag Lunges | 08:37 | 01:31:18 | 08:52 -00:15 | 01:27:22 +03:56 |
| Running 8 | 11:46 | 01:39:55 | 10:57 +00:49 | 01:36:14 +03:41 |
| Wall Balls | 09:15 | 01:51:41 | 11:28 -02:13 | 01:47:11 +04:30 |
| Roxzone | 10:15 | 02:11:04 | 12:25 -02:10 | 02:11:04 |
To improve the Run Total segment, Spencer should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) sessions, such as sprint intervals, can help increase his cardiovascular endurance and overall running speed. Additionally, practicing quick and efficient transitions between exercises during training will help him save time during the race.
For the Running 5, Running 3, Running 4, and Running 1 segments, Spencer should focus on improving his running speed and endurance. Incorporating tempo runs, fartlek training, and hill sprints into his training routine will help increase his running performance. Additionally, working on his running form and technique, such as maintaining a proper stride and posture, can also contribute to improved running times.
The Farmers Carry segment showed a slower time compared to the average. To improve this segment, Spencer should focus on improving his grip strength and overall strength endurance. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help increase grip strength and overall muscular endurance in the upper body.
In the Sled Push segment, Spencer should focus on improving his explosive power and leg strength. Incorporating exercises such as sled pushes, squats, lunges, and plyometric exercises (such as box jumps) into his training routine will help enhance his leg strength and power output during the sled push.
By implementing these strategies and focusing on the identified areas of improvement, Spencer can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Bulthuis Elmer | 2024 Rotterdam | 02:11:09 | |
| Gopalakrishnan Andrew | 2024 Poznan | 02:11:09 | |
| Salman Brian | 2023 Anaheim | 02:11:34 | |
| Heckmann Sascha | 2019 Frankfurt | 02:10:56 | |
| Fernandez Galiano Toni | 2023 Barcelona | 02:11:34 | |
| 張 瑞鼎 | 2024 Taipei | 02:11:05 | |
| Boarotto Ricardo | 2023 Singapore | 02:10:58 | |
| Lau Soon Lee Isaacsi | 2024 Singapore | 02:11:04 | |
| Vartoukian Alexandre | 2024 Paris | 02:11:30 | |
| Chaudhuri Ushnish | 2024 Singapore National Stadium | 02:10:41 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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