Wells Graham Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

GBR GBR Flag Men 35-39 #100051 01:23:51 108th in AG | Top 45.0% 448th | Top 38.3%
+00:34
42:28
Run Total
+00:05
05:19
Avg. Lap
-00:45
03:44
Best Lap
-00:26
34:56
Workout Total
-00:03
04:22
Avg. Workout
-00:06
06:31
Roxzone

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 Wells Graham'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 Wells Graham'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 Wells Graham'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 Wells Graham'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 03:56. Check the detail of the improvement plan below.

01:29 Potential Improvement 37.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:29 42:28 to 40:59 37.7%
Sled Push 01:03 03:41 to 02:38 26.7%
Sled Pull 00:39 05:10 to 04:31 16.5%
Farmers Carry 00:37 02:37 to 02:00 15.7%
Rowing 00:08 04:50 to 04:42 3.4%
Ski Erg 00:00 04:08 to 04:08 0.0%
Burpees Broad Jump 00:00 04:23 to 04:23 0.0%
Sandbag Lunges 00:00 04:34 to 04:34 0.0%
Wall Balls 00:00 05:33 to 05:33 0.0%

Splits Time

Wells Graham Perfect Race
Splits Total Average Total
Running 1 03:44 00:00 04:33 -00:49 00:00 +00:00
Ski Erg 04:08 03:44 04:24 -00:16 04:33 -00:49
Running 2 05:19 07:52 04:53 +00:26 08:57 -01:05
Sled Push 03:41 13:11 02:52 +00:49 13:50 -00:39
Running 3 05:35 16:52 05:18 +00:17 16:42 +00:10
Sled Pull 05:10 22:27 04:49 +00:21 22:00 +00:27
Running 4 05:25 27:37 05:16 +00:09 26:49 +00:48
Burpees Broad Jump 04:23 33:02 05:08 -00:45 32:05 +00:57
Running 5 05:35 37:25 05:26 +00:09 37:13 +00:12
Rowing 04:50 43:00 04:46 +00:04 42:39 +00:21
Running 6 05:27 47:50 05:18 +00:09 47:25 +00:25
Farmers Carry 02:37 53:17 02:09 +00:28 52:43 +00:34
Running 7 05:31 55:54 05:17 +00:14 54:52 +01:02
Sandbag Lunges 04:34 01:01:25 04:58 -00:24 01:00:09 +01:16
Running 8 05:57 01:05:59 05:51 +00:06 01:05:07 +00:52
Wall Balls 05:33 01:11:56 06:16 -00:43 01:10:58 +00:58
Roxzone 06:31 01:23:51 06:37 -00:06 01:23:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Graham Wells had a strong performance in the 2023 Birmingham Hyrox race, finishing in the top 26% of all athletes and in the top 30% of his age group. His overall time of 01:23:51 is commendable, showcasing his fitness and determination.

In terms of his splits, Graham performed exceptionally well in the Running 1 and Burpees Broad Jump segments, being faster than the average time by 41 seconds and 24 seconds, respectively. This indicates that he has a good running ability and explosive power. However, he struggled in segments such as Sled Push, Running 2, Farmers Carry, Running 3, and Running 7, where he lost significant time compared to the average.

Segments to Improve


1. Sled Push:
Graham was 31 seconds slower than the average time in this segment. To improve his performance, he should focus on strengthening his lower body and improving his pushing power. Incorporating exercises such as squats, lunges, and deadlifts into his training routine can help build leg strength. Additionally, practicing the sled push specifically, with a focus on quick and explosive movements, will aid in improving his speed in this segment.

2. Running 2:
Graham was 29 seconds slower than the average time in this running segment. To enhance his running performance, he should incorporate interval training into his routine. High-intensity interval training (HIIT) sessions, alternating between sprints and recovery periods, will improve his speed and endurance. Additionally, including hill repeats and tempo runs will help him build strength and maintain a faster pace during the race.

3. Farmers Carry:
Graham lost 25 seconds compared to the average time in this segment. To improve his performance, he should focus on building grip strength and overall endurance. Exercises such as farmer's walks, dead hangs, and forearm curls will help strengthen his grip. Additionally, incorporating exercises that target the core and upper body, such as planks and pull-ups, will aid in maintaining stability and efficiency during the Farmers Carry.

4. Running 3:
Graham was 16 seconds slower than the average time in this running segment. To improve his running performance, he should focus on increasing his endurance and speed. Long-distance runs at a steady pace will help build his aerobic capacity, while interval training and tempo runs will enhance his speed. Incorporating strength training exercises, such as squats and lunges, will also improve his leg strength and running efficiency.

5. Running 7:
Graham lost 15 seconds compared to the average time in this running segment. To improve his performance, he should focus on maintaining a consistent pace throughout the race. Incorporating fartlek training, which involves alternating between periods of fast and slow running, will help him develop the ability to adjust his pace during the race. Additionally, practicing negative splits during training runs, where he gradually increases his speed throughout the run, will improve his overall race performance.

Strategies


- Pacing: Graham should aim for a consistent and sustainable pace throughout the race. Starting too fast may lead to fatigue later on, while starting too slow may hinder his chances of catching up. By monitoring his effort level and adjusting his pace accordingly, he can maintain a steady rhythm and optimize his performance.

- Transitions: Graham should work on improving his transition time in the Roxzone. This can be achieved by practicing quick and efficient transitions during training sessions. Setting up a mock transition area and simulating the movements required in each segment will help him develop muscle memory and improve his overall transition time.

- Mental Preparation: Developing a strong mental game is crucial in endurance races like Hyrox. Graham should focus on staying positive and motivated throughout the race, especially during challenging segments. Visualization techniques and positive self-talk can help him maintain a strong mindset and push through difficult moments.

- Practice Specific Segments: To improve performance in the segments where Graham lost significant time, he should dedicate specific training sessions to simulate those segments. By practicing these segments individually and focusing on technique and efficiency, he can identify areas for improvement and make necessary adjustments.

In conclusion, Graham Wells had a solid performance in the 2023 Birmingham Hyrox race. While he demonstrated strength and speed in certain segments, there is room for improvement in areas such as the Sled Push, Running 2, Farmers Carry, Running 3, and Running 7. By implementing the suggested training strategies and techniques, focusing on strengthening specific areas, and incorporating race strategies, Graham can enhance his overall performance in future races.

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
Similar Athletes
Bennetts Jamie 2024 Sydney 01:23:31
Heinzle Tim 2019 Miami 01:23:57
Voll Markus 2024 Hamburg 01:24:18
Bermudez Mario 2024 Dallas 01:23:53
Rubin Vilas 2024 Copenhagen 01:23:41
Baranowski Alexander 2022 Essen 01:23:26
Ekholm Daniel 2023 Malmö 01:23:30
Gonzalez Cesar 2024 Anaheim 01:23:22
Feuerschütz Simon 2022 Essen 01:23:53
Baroni Andrea 2023 Milan 01:24:10

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Manchester 01:20:48
2023 Manchester 01:23:29
2023 Glasgow 01:14:51
2022 Birmingham 01:18:40
2024 Glasgow 01:20:42
2024 Manchester 01:23:35

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