Dive into this athlete’s performance at 2024 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 1000 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 Showell Bill'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 Showell Bill'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 Showell Bill'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 Showell Bill'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 06:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 04:54 | 12:44 to 07:50 | 70.5% |
| Sandbag Lunges | 01:25 | 07:28 to 06:03 | 20.4% |
| Rowing | 00:38 | 05:44 to 05:06 | 9.1% |
| Ski Erg | 00:00 | 04:39 to 04:39 | 0.0% |
| Sled Push | 00:00 | 03:05 to 03:05 | 0.0% |
| Sled Pull | 00:00 | 05:37 to 05:37 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:12 to 06:12 | 0.0% |
| Farmers Carry | 00:00 | 02:14 to 02:14 | 0.0% |
| Run Total | 00:00 | 44:20 to 44:20 | 0.0% |
| Showell Bill | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:27 | 00:00 | 05:08 +00:19 | 00:00 +00:00 |
| Ski Erg | 04:39 | 05:27 | 04:40 -00:01 | 05:08 +00:19 |
| Running 2 | 05:07 | 10:06 | 05:35 -00:28 | 09:48 +00:18 |
| Sled Push | 03:05 | 15:13 | 03:25 -00:20 | 15:23 -00:10 |
| Running 3 | 05:18 | 18:18 | 06:07 -00:49 | 18:48 -00:30 |
| Sled Pull | 05:37 | 23:36 | 05:54 -00:17 | 24:55 -01:19 |
| Running 4 | 05:23 | 29:13 | 06:05 -00:42 | 30:49 -01:36 |
| Burpees Broad Jump | 06:12 | 34:36 | 06:37 -00:25 | 36:54 -02:18 |
| Running 5 | 05:43 | 40:48 | 06:22 -00:39 | 43:31 -02:43 |
| Rowing | 05:44 | 46:31 | 05:09 +00:35 | 49:53 -03:22 |
| Running 6 | 05:21 | 52:15 | 06:12 -00:51 | 55:02 -02:47 |
| Farmers Carry | 02:14 | 57:36 | 02:33 -00:19 | 01:01:14 -03:38 |
| Running 7 | 05:43 | 59:50 | 06:10 -00:27 | 01:03:47 -03:57 |
| Sandbag Lunges | 07:28 | 01:05:33 | 06:15 +01:13 | 01:09:57 -04:24 |
| Running 8 | 06:23 | 01:13:01 | 07:11 -00:48 | 01:16:12 -03:11 |
| Wall Balls | 12:44 | 01:19:24 | 08:13 +04:31 | 01:23:23 -03:59 |
| Roxzone | 08:18 | 01:40:17 | 08:41 -00:23 | 01:40:17 |
Bill, you crushed it out there in Dallas! Finishing 619th overall puts you in the top 21% of 2857 athletes—kudos to you! Your overall time of 1:40:17 is impressive, especially considering your total running time was 4:32 faster than average. This shows you're more of a runner, which is fantastic! But let’s talk about pacing: it seems you started off a bit slow with your first running segment, which might have thrown you off a little. The good news? You picked up the pace significantly in the following runs. That's some solid race strategy!
With a best running lap of 5:07, you clearly have the legs to keep pushing harder. However, your strength segments—like the Wall Balls and Sandbag Lunges—are areas where we can find some room for improvement. Finding the right balance between running and strength training will be key to leveling up your performance. Think of it like this: you can’t outrun a bad Wall Ball technique, right? 💪
This segment was a tough one. To improve, focus on your technique: keep your feet shoulder-width apart, engage your core, and make sure to fully extend your arms overhead. Practice sets of 10-15 reps, emphasizing form over speed. Try doing Wall Balls at the end of your runs to simulate race fatigue!
These lunges seemed to slow you down quite a bit. Work on your lunging form: keep your torso upright, step far enough to lower your hip below the knee, and drive through the heel. Incorporate dynamic lunges into your warm-up routines and try adding weights to build strength and endurance. Try a lunge complex: 10 lunges forward, 10 reverse lunges, and 10 lateral lunges!
Rowing can be a sneaky segment, but it seems to have caught you off guard. Focus on your stroke technique—drive with your legs, lean back slightly, and pull with your arms at the end of the stroke. Try interval training on the rower: 1 minute hard, 1 minute easy, repeated for 10 rounds. This will boost your endurance and power on race day!
Transition time is crucial, Bill! Work on fluidity in your transitions. Practice moving quickly between exercises during your training sessions. Set a timer for 30 seconds and see how many transitions you can complete while maintaining form. You’ll become a transition ninja in no time! 🥷
This is where you can gain valuable seconds. Focus on leg drive while pulling the sled to engage your glutes and hamstrings. Incorporate sled pulls into your leg day routine, and don’t forget to work on your grip strength! Strong hands make for a strong pull.
Try to minimize the time spent on the ground. Practice the burpee with a focus on explosive jumps. Mix in some plyometric training to improve your jumping power. Think of it as a workout that’s both functional and a little bit fun—ever seen someone do burpees and not smile? Just kidding!
Bill, you’re on the right path! Just remember, “Strength does not come from physical capacity. It comes from an indomitable will.” Keep that will strong, and let’s turn those weaknesses into strengths. You’ve got the speed, now let’s add some muscle to that engine! 💥 Don’t forget to have fun while you’re at it—after all, Hyrox is like a really intense game of tag with weights. Keep pushing, and I can’t wait to see you crush your next race! Remember, I’m here to guide you on this journey—The Rox-Coach is always in your corner! 🏆
| Similar Athletes | |||
|---|---|---|---|
| Clancy James | 2023 Chicago | 01:40:22 | |
| Decker Linus | 2022 Amsterdam | 01:40:33 | |
| Huisman Michel | 2023 Amsterdam | 01:40:14 | |
| Ruiterman Patrick | 2022 Amsterdam | 01:40:37 | |
| Hindsberg Nichlas | 2024 Malaga | 01:40:35 | |
| Mountney Liam | 2024 Melbourne | 01:40:24 | |
| Keeffe Alex | 2023 London | 01:40:46 | |
| d Enrich Bruno | 2019 Hannover | 01:40:12 | |
| Wagers Ash | 2022 Los Angeles | 01:40:22 | |
| Krause Michael | 2024 Berlin | 01:40:26 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Fort Lauderdale | 01:42:26 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
