Sykes Grant
Hyrox Result
Dive into this athlete’s performance at 2024 Melbourne 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 Sykes Grant'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 Sykes Grant'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 Sykes Grant'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 Sykes Grant'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
05:48.
Check the detail of the improvement plan below.
02:18
Potential Improvement
39.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Grant Sykes demonstrated a commendable performance in the 2024 Melbourne Hyrox race, finishing with an overall time of 01:39:20, placing him in the top 49% of all competitors and the top 52% within his age group. His total running time of 00:48:41 was notably faster than the average by 10 seconds, suggesting a strong running profile. Initial running segments indicated a balanced start, avoiding going out too fast or too slow relative to averages, which is crucial for endurance events. However, his ranking in strength-based exercises like Wall Balls and Sandbag Lunges suggests an opportunity to enhance muscular endurance and strength capacity.
Segments to Improve
- Wall Balls: Grant's performance in Wall Balls was 02:09 slower than average. To improve, focus on enhancing shoulder and leg endurance.
- Exercises: Incorporate shoulder presses, goblet squats, and medicine ball throws into weekly routines.
- Drills: Practice Wall Balls in intervals, e.g., 4 sets of 20 repetitions with 30 seconds rest.
- Technique: Ensure a full squat and explosive upward throw, concentrating on consistent breathing.
- Sandbag Lunges: With a time 01:33 slower than average, improving lower body strength and stability is key.
- Exercises: Focus on weighted lunges, step-ups, and Bulgarian split squats.
- Drills: Perform sandbag lunges with increasing weight to build endurance, e.g., 3 sets of 15 meters.
- Technique: Maintain core stability and ensure a deep lunge with each step.
- Burpees Broad Jump: Slightly slower than average by 14 seconds, suggesting a need for explosive power.
- Exercises: Incorporate plyometric drills such as box jumps and squat jumps.
- Drills: Practice burpees with a focus on explosive jumps, maintaining form for 3 sets of 10 reps.
- Technique: Focus on a strong push-off with the legs during the jump phase.
- Running Segments: While the total time was fast, certain segments like Running 7 and Running 8 showed slower times.
- Exercises: Incorporate tempo runs and interval training to enhance speed endurance.
- Drills: Perform compromised running drills, such as running after a strength circuit to simulate race fatigue.
Race Strategies
- Transition Efficiency: Practice quick transitions between exercises to reduce Roxzone time. Set up mini circuits to simulate race conditions.
- Pacing Strategy: Maintain consistent pacing across all running segments while conserving energy for strength-based exercises. Use a heart rate monitor to track effort levels.
- Nutrition and Hydration: Implement a well-planned nutrition strategy pre-race and during the event to maintain energy levels, focusing on carbohydrate loading and electrolyte balance.
- Mental Preparation: Develop mental resilience through visualization techniques and race simulations to prepare for the physical demands and mental challenges of the event.
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