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 Rhodes Sean'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 Rhodes Sean'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 Rhodes Sean'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 Rhodes Sean'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 03:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:50 | 07:16 to 05:26 | 53.1% |
| Sled Push | 00:56 | 04:07 to 03:11 | 27.1% |
| Wall Balls | 00:21 | 07:37 to 07:16 | 10.1% |
| Farmers Carry | 00:16 | 02:38 to 02:22 | 7.7% |
| Rowing | 00:04 | 05:03 to 04:59 | 1.9% |
| Ski Erg | 00:00 | 04:32 to 04:32 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:54 to 05:54 | 0.0% |
| Sandbag Lunges | 00:00 | 04:49 to 04:49 | 0.0% |
| Run Total | 00:00 | 45:01 to 45:01 | 0.0% |
| Rhodes Sean | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:25 | 00:00 | 04:58 -01:33 | 00:00 +00:00 |
| Ski Erg | 04:32 | 03:25 | 04:36 -00:04 | 04:58 -01:33 |
| Running 2 | 05:24 | 07:57 | 05:24 +00:00 | 09:34 -01:37 |
| Sled Push | 04:07 | 13:21 | 03:14 +00:53 | 14:58 -01:37 |
| Running 3 | 05:53 | 17:28 | 05:54 -00:01 | 18:12 -00:44 |
| Sled Pull | 07:16 | 23:21 | 05:38 +01:38 | 24:06 -00:45 |
| Running 4 | 05:58 | 30:37 | 05:54 +00:04 | 29:44 +00:53 |
| Burpees Broad Jump | 05:54 | 36:35 | 06:19 -00:25 | 35:38 +00:57 |
| Running 5 | 05:50 | 42:29 | 06:08 -00:18 | 41:57 +00:32 |
| Rowing | 05:03 | 48:19 | 05:03 +00:00 | 48:05 +00:14 |
| Running 6 | 05:47 | 53:22 | 05:56 -00:09 | 53:08 +00:14 |
| Farmers Carry | 02:38 | 59:09 | 02:27 +00:11 | 59:04 +00:05 |
| Running 7 | 05:54 | 01:01:47 | 05:56 -00:02 | 01:01:31 +00:16 |
| Sandbag Lunges | 04:49 | 01:07:41 | 05:54 -01:05 | 01:07:27 +00:14 |
| Running 8 | 06:53 | 01:12:30 | 06:49 +00:04 | 01:13:21 -00:51 |
| Wall Balls | 07:37 | 01:19:23 | 07:40 -00:03 | 01:20:10 -00:47 |
| Roxzone | 09:08 | 01:36:03 | 08:13 +00:55 | 01:36:03 |
- Deadlifts: This exercise targets the posterior chain, including the back, glutes, and hamstrings, which are crucial for pulling movements. Sean should focus on proper form and gradually increase the weight over time.
- Farmer's Walk: By carrying heavy weights in each hand, Sean can strengthen his grip and improve his overall pulling power. He should aim to increase the distance or weight over time for progressive overload.
- Pull-Ups: This compound exercise targets the back, arms, and grip strength. Sean should work on increasing the number of repetitions or adding weight to challenge himself.
- Grip Strengtheners: Using grip strengtheners or grip trainers can help Sean specifically target his grip strength, which is essential for the Sled Pull. He can use these tools during his regular workouts or during dedicated grip training sessions.
2. Roxzone: Sean spent 52 seconds longer in the Roxzone compared to the average. To improve his overall fitness and transition time, he should focus on the following training strategies:
- Interval Training: Incorporating high-intensity interval training (HIIT) into his workouts can help improve Sean's overall fitness and cardiovascular endurance. This will allow him to maintain a faster pace during the race and reduce the time spent in the Roxzone.
- Plyometric Exercises: Including plyometric exercises, such as box jumps, burpees, and explosive lunges, can help improve Sean's power and agility. These exercises will enhance his ability to transition quickly between exercises and minimize time spent in the Roxzone.
- Transition Practice: Sean should specifically dedicate training sessions to practice transitioning between exercises efficiently. By rehearsing the movements and focusing on minimizing downtime, he can improve his overall race performance.
3. Sled Push: Sean was 34 seconds slower than the average time in the Sled Push segment. To improve his performance in this area, he should focus on building lower body strength and explosive power. Recommended exercises include:
- Squats: By incorporating squats into his training routine, Sean can strengthen his quadriceps, hamstrings, and glutes, which are essential for pushing movements. He should ensure proper form and gradually increase the weight over time.
- Lunges: Performing lunges with or without weights can help strengthen the lower body muscles involved in the Sled Push. Sean can vary the type of lunges (reverse lunges, walking lunges, etc.) to target different muscle groups.
- Sled Push Training: Sean should incorporate specific training sessions focused on the Sled Push. By practicing with the sled and gradually increasing the weight, he can improve his technique and strength in this particular movement.
- Pacing: It is important for Sean to find a balance between pushing himself and maintaining a sustainable pace throughout the race. He should avoid starting too fast and burning out early, as this can lead to decreased performance in later segments. Consistent pacing will allow him to maintain energy and perform well across all segments.
- Strategic Rests: Sean should strategize his rest periods in the Roxzone to minimize time lost. He can use these moments to catch his breath, hydrate, and mentally prepare for the next segment. By being efficient with his rest periods, he can reduce overall race time.
- Mental Focus: Hyrox races require both physical and mental endurance. Sean should work on mental strategies, such as positive self-talk, visualization, and goal setting, to stay focused and motivated throughout the race.
- Pre-Race Nutrition and Hydration: Proper nutrition and hydration leading up to the race are crucial for optimal performance. Sean should ensure he is fueling his body with the right nutrients and staying hydrated to maintain energy levels throughout the race.
By implementing these training strategies, focusing on specific areas of improvement, and employing effective race strategies, Sean Rhodes can enhance his performance in future Hyrox races and continue to improve his overall fitness and race times.
| Similar Athletes | |||
|---|---|---|---|
| Groh Sebastian | 2019 Frankfurt | 01:35:44 | |
| Phillips Luis | 2023 London | 01:35:49 | |
| Donohoe Mitchell | 2023 Barcelona | 01:35:54 | |
| Moumen Jaafar | 2023 Barcelona | 01:36:01 | |
| Freeman Paul | 2024 Dublin | 01:35:36 | |
| Hunt Ben | 2024 Birmingham | 01:36:26 | |
| Chua Richardo | 2024 Taipei | 01:36:33 | |
| Hovi Saul | 2024 Milan | 01:36:33 | |
| Ung Sandy | 2023 Anaheim | 01:35:48 | |
| Wagner Nico | 2023 Stuttgart | 01:35:50 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Madrid | 01:35:11 | |
| 2023 London | 01:26:05 | |
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