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.
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 Newall Sam'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 Newall Sam'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 Newall Sam'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 Newall Sam'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 05:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:18 | 43:17 to 40:59 | 40.7% |
| Sled Pull | 02:13 | 06:44 to 04:31 | 39.2% |
| Sandbag Lunges | 00:35 | 05:17 to 04:42 | 10.3% |
| Sled Push | 00:19 | 02:57 to 02:38 | 5.6% |
| Farmers Carry | 00:14 | 02:14 to 02:00 | 4.1% |
| Ski Erg | 00:00 | 04:20 to 04:20 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:33 to 03:33 | 0.0% |
| Rowing | 00:00 | 04:35 to 04:35 | 0.0% |
| Wall Balls | 00:00 | 05:11 to 05:11 | 0.0% |
| Newall Sam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:50 | 00:00 | 04:33 -00:43 | 00:00 +00:00 |
| Ski Erg | 04:20 | 03:50 | 04:25 -00:05 | 04:33 -00:43 |
| Running 2 | 05:05 | 08:10 | 04:53 +00:12 | 08:58 -00:48 |
| Sled Push | 02:57 | 13:15 | 02:52 +00:05 | 13:51 -00:36 |
| Running 3 | 05:27 | 16:12 | 05:19 +00:08 | 16:43 -00:31 |
| Sled Pull | 06:44 | 21:39 | 04:50 +01:54 | 22:02 -00:23 |
| Running 4 | 05:22 | 28:23 | 05:17 +00:05 | 26:52 +01:31 |
| Burpees Broad Jump | 03:33 | 33:45 | 05:10 -01:37 | 32:09 +01:36 |
| Running 5 | 05:47 | 37:18 | 05:27 +00:20 | 37:19 -00:01 |
| Rowing | 04:35 | 43:05 | 04:46 -00:11 | 42:46 +00:19 |
| Running 6 | 05:24 | 47:40 | 05:18 +00:06 | 47:32 +00:08 |
| Farmers Carry | 02:14 | 53:04 | 02:09 +00:05 | 52:50 +00:14 |
| Running 7 | 05:46 | 55:18 | 05:18 +00:28 | 54:59 +00:19 |
| Sandbag Lunges | 05:17 | 01:01:04 | 04:59 +00:18 | 01:00:17 +00:47 |
| Running 8 | 06:39 | 01:06:21 | 05:52 +00:47 | 01:05:16 +01:05 |
| Wall Balls | 05:11 | 01:13:00 | 06:17 -01:06 | 01:11:08 +01:52 |
| Roxzone | 05:59 | 01:24:01 | 06:36 -00:37 | 01:24:01 |
Sam performed exceptionally well in the Running 1 segment, completing it in 00:03:50, which was 00:34 faster than the average. He also excelled in the Burpees Broad Jump segment, finishing it in 00:03:33, which was 01:17 faster than the average. These splits highlight Sam's strength and speed in short bursts of intense activity.
To improve in the Run Total segment, Sam should focus on improving his overall fitness and his transition time. Increasing his cardiovascular endurance through long-distance running, interval training, and HIIT workouts will help him sustain a faster pace throughout the race. Additionally, practicing quick transitions between exercises will save valuable time.
The Sled Pull segment was a significant area of weakness for Sam, as he was 01:34 slower than the average. To improve in this segment, Sam should focus on strengthening his upper body and lower body muscles. Exercises such as deadlifts, squats, and pull-ups will help him improve his pulling power and overall strength. Incorporating specific sled pull training into his routine, with a focus on technique and explosive power, will also be beneficial.
The Running 8, Running 7, and Running 5 segments all showed slower times compared to the average. To enhance his running performance, Sam should incorporate more running-specific training into his routine. This can include interval training, hill sprints, tempo runs, and long-distance running. Working on his running form and technique, such as maintaining a consistent pace and efficient stride, will also contribute to improved running times.
In the Sandbag Lunges segment, Sam was 00:21 slower than the average. To improve in this area, he should focus on strengthening his leg muscles and improving his lunging technique. Exercises such as Bulgarian split squats, walking lunges, and plyometric lunges can help increase leg strength and power. Practicing proper form and maintaining balance during lunges will also be crucial for better performance.
In addition, Sam should strategize his transitions between exercises to minimize time spent in the roxzone. Practicing efficient and quick transitions in training will allow him to save valuable seconds during the race. Incorporating specific transition drills, such as practicing moving from one exercise to another with speed and precision, will be beneficial.
Overall, Sam should prioritize a well-rounded training program that includes both strength and endurance training. This will help him improve in the areas where he lost time and enhance his overall performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Fugaro Marco Saverio | 2024 Turin | 01:24:05 | |
| Murray David | 2024 Glasgow | 01:24:09 | |
| Montes Valentin | 2024 Madrid | 01:24:25 | |
| Morizot Keny | 2024 Marseille | 01:24:28 | |
| Ang Alan | 2024 Singapore | 01:24:04 | |
| Arnott Stephen | 2022 Manchester | 01:24:30 | |
| Delattre Yohan | 2024 Stuttgart | 01:24:05 | |
| Allner Markus | 2023 Hamburg | 01:23:33 | |
| Keranovic Esad | 2018 Essen | 01:23:36 | |
| Toop Peter | 2022 London | 01:23:44 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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