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 978 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 Heard Lawrence'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 Heard Lawrence'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 Heard Lawrence'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 Heard Lawrence'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 06:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 04:43 | 13:05 to 08:22 | 73.9% |
| Sandbag Lunges | 01:40 | 08:04 to 06:24 | 26.1% |
| Ski Erg | 00:00 | 04:22 to 04:22 | 0.0% |
| Sled Push | 00:00 | 03:26 to 03:26 | 0.0% |
| Sled Pull | 00:00 | 05:53 to 05:53 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:10 to 06:10 | 0.0% |
| Rowing | 00:00 | 04:56 to 04:56 | 0.0% |
| Farmers Carry | 00:00 | 02:24 to 02:24 | 0.0% |
| Run Total | 00:00 | 49:10 to 49:10 | 0.0% |
| Heard Lawrence | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:09 | 00:00 | 05:17 -01:08 | 00:00 +00:00 |
| Ski Erg | 04:22 | 04:09 | 04:43 -00:21 | 05:17 -01:08 |
| Running 2 | 05:32 | 08:31 | 05:47 -00:15 | 10:00 -01:29 |
| Sled Push | 03:26 | 14:03 | 03:38 -00:12 | 15:47 -01:44 |
| Running 3 | 05:57 | 17:29 | 06:25 -00:28 | 19:25 -01:56 |
| Sled Pull | 05:53 | 23:26 | 06:14 -00:21 | 25:50 -02:24 |
| Running 4 | 06:14 | 29:19 | 06:24 -00:10 | 32:04 -02:45 |
| Burpees Broad Jump | 06:10 | 35:33 | 07:04 -00:54 | 38:28 -02:55 |
| Running 5 | 06:31 | 41:43 | 06:41 -00:10 | 45:32 -03:49 |
| Rowing | 04:56 | 48:14 | 05:14 -00:18 | 52:13 -03:59 |
| Running 6 | 06:20 | 53:10 | 06:29 -00:09 | 57:27 -04:17 |
| Farmers Carry | 02:24 | 59:30 | 02:37 -00:13 | 01:03:56 -04:26 |
| Running 7 | 06:31 | 01:01:54 | 06:28 +00:03 | 01:06:33 -04:39 |
| Sandbag Lunges | 08:04 | 01:08:25 | 06:37 +01:27 | 01:13:01 -04:36 |
| Running 8 | 07:59 | 01:16:29 | 07:43 +00:16 | 01:19:38 -03:09 |
| Wall Balls | 13:05 | 01:24:28 | 08:40 +04:25 | 01:27:21 -02:53 |
| Roxzone | 07:51 | 01:45:16 | 09:15 -01:24 | 01:45:16 |
Lawrence's best running lap time was 00:04:09, which was 56 seconds faster than the average. This indicates that he has strong running abilities and was able to maintain a good pace throughout the race. His splits analysis shows that he performed well in most segments, consistently finishing faster than the average time.
In the Wall Balls segment, Lawrence finished with a time of 00:13:05, which was 4 minutes and 28 seconds slower than the average. To improve in this segment, Lawrence should focus on building strength and endurance in his upper body and core. Specific exercises to enhance performance in Wall Balls include medicine ball squats, wall ball tosses, and overhead presses. Lawrence should also pay attention to his form and technique, ensuring that he is using proper squatting mechanics and efficiently transferring power from his legs to his upper body.
During the Sandbag Lunges segment, Lawrence finished with a time of 00:08:04, which was 1 minute and 34 seconds slower than the average. To improve in this segment, Lawrence should focus on building lower body strength and endurance. Exercises such as weighted lunges, Bulgarian split squats, and step-ups can help develop the necessary strength for this segment. Additionally, Lawrence should work on his stability and balance during lunges, as this can greatly impact his speed and efficiency.
Overall, Lawrence Heard had a solid performance in the 2023 Birmingham HYROX race. By focusing on improving his performance in the Wall Balls and Sandbag Lunges segments, implementing efficient race strategies, and maintaining a balanced training program, Lawrence can continue to enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Werner Frederic | 2024 Frankfurt | 01:45:29 | |
| Bashlor Tyler | 2022 Dallas | 01:45:23 | |
| Giraudet Robert | 2023 Paris | 01:44:48 | |
| Griffiths Alex | 2024 Paris | 01:45:35 | |
| Gnes Ersan | 2023 Frankfurt | 01:45:32 | |
| Zond Girish | 2024 Singapore | 01:45:46 | |
| Kinsella Sean | 2023 London | 01:45:32 | |
| Cunningham Fraser | 2024 Melbourne | 01:44:56 | |
| O'Connell Tom | 2024 Dublin | 01:44:48 | |
| Jung Benjamin | 2022 Essen | 01:45:08 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Manchester | 01:23:58 | |
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