Dive into this athlete’s performance at 2024 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.
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 Palmer Ross'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 Palmer Ross'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 Palmer Ross'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 Palmer Ross'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 03:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:18 | 06:48 to 05:30 | 34.8% |
| Sled Pull | 00:50 | 05:05 to 04:15 | 22.3% |
| Sandbag Lunges | 00:45 | 05:11 to 04:26 | 20.1% |
| Farmers Carry | 00:30 | 02:24 to 01:54 | 13.4% |
| Ski Erg | 00:07 | 04:23 to 04:16 | 3.1% |
| Burpees Broad Jump | 00:07 | 04:37 to 04:30 | 3.1% |
| Sled Push | 00:06 | 02:34 to 02:28 | 2.7% |
| Rowing | 00:01 | 04:37 to 04:36 | 0.4% |
| Run Total | 00:00 | 37:57 to 37:57 | 0.0% |
| Palmer Ross | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:36 | 00:00 | 04:23 +00:13 | 00:00 +00:00 |
| Ski Erg | 04:23 | 04:36 | 04:21 +00:02 | 04:23 +00:13 |
| Running 2 | 04:31 | 08:59 | 04:44 -00:13 | 08:44 +00:15 |
| Sled Push | 02:34 | 13:30 | 02:45 -00:11 | 13:28 +00:02 |
| Running 3 | 04:39 | 16:04 | 05:07 -00:28 | 16:13 -00:09 |
| Sled Pull | 05:05 | 20:43 | 04:35 +00:30 | 21:20 -00:37 |
| Running 4 | 04:37 | 25:48 | 05:06 -00:29 | 25:55 -00:07 |
| Burpees Broad Jump | 04:37 | 30:25 | 04:54 -00:17 | 31:01 -00:36 |
| Running 5 | 05:09 | 35:02 | 05:15 -00:06 | 35:55 -00:53 |
| Rowing | 04:37 | 40:11 | 04:41 -00:04 | 41:10 -00:59 |
| Running 6 | 04:40 | 44:48 | 05:08 -00:28 | 45:51 -01:03 |
| Farmers Carry | 02:24 | 49:28 | 02:04 +00:20 | 50:59 -01:31 |
| Running 7 | 04:38 | 51:52 | 05:07 -00:29 | 53:03 -01:11 |
| Sandbag Lunges | 05:11 | 56:30 | 04:45 +00:26 | 58:10 -01:40 |
| Running 8 | 05:11 | 01:01:41 | 05:35 -00:24 | 01:02:55 -01:14 |
| Wall Balls | 06:48 | 01:06:52 | 05:58 +00:50 | 01:08:30 -01:38 |
| Roxzone | 07:11 | 01:20:42 | 06:14 +00:57 | 01:20:42 |
Ross Palmer demonstrated a strong performance at the 2024 HYROX event in Birmingham, finishing within the top 23% of all athletes, and within the top 29% for his age group (25-29). His overall time was 01:20:42, with a total running time of 00:37:57, which was 2 minutes and 45 seconds faster than the average.
Palmer has a clear runner's profile, excelling in the running segments and consistently finishing faster than average - a clear strength. His pacing seems to be generally well managed, as he showed consistency across the different running segments. However, his performance in the strength-based segments, particularly Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls, suggests room for improvement.
Palmer should aim to maintain his strong performance in the running segments while working on improving his strength-based segments. He should consider starting the race at a steady pace and conserving energy for the strength-based tasks. It's important for him to manage his energy output throughout the race to avoid fatigue towards the end.
During the strength-based segments, focusing on maintaining good form can help improve efficiency and prevent injury. It may also be beneficial to take shorter, more frequent rests during these segments to manage fatigue.
Finally, practicing transitions between exercises can help reduce time spent in the Roxzone, improving his overall race time.
| Similar Athletes | |||
|---|---|---|---|
| Tang Sean | 2024 Dublin | 01:20:36 | |
| Koral Jakub | 2023 Warschau | 01:20:19 | |
| Visser Fabian | 2023 Maastricht European Championships | 01:20:57 | |
| Van Den Assem Roel | 2023 Amsterdam | 01:20:42 | |
| Morris Josh | 2024 Stockholm | 01:20:26 | |
| Evans Marcus | 2022 Birmingham | 01:21:08 | |
| Hollinshead Andrew | 2022 Birmingham | 01:21:10 | |
| Gallesi Luca | 2023 Rimini | 01:20:56 | |
| Olivares González Darío | 2024 Madrid | 01:20:47 | |
| Driessen Thomas | 2023 Frankfurt | 01:21:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:15:26 | |
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
