Shone Lee Performance Analysis

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 976 similar athletes.

Season 23/24 2023 Birmingham (1902) HYROX (1703) Men (1171) Shone Lee

GBR GBR Flag Men 50-54 #133038 01:45:12 67th in AG | Top 74.4% 970th | Top 82.8%

Performance Highlights

+01:38
52:52
Run Total
+00:13
06:36
Avg. Lap
-00:53
04:22
Best Lap
+01:06
45:56
Workout Total
+00:08
05:44
Avg. Workout
-02:43
06:30
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 976 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 976 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Shone Lee'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 Shone Lee'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 976 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 Shone Lee'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 Shone Lee'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 05:31. Check the detail of the improvement plan below.

03:07 Potential Improvement 56.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:07 52:52 to 49:45 56.5%
Sled Pull 00:45 06:52 to 06:07 13.6%
Burpees Broad Jump 00:34 07:30 to 06:56 10.3%
Sled Push 00:20 03:55 to 03:35 6.0%
Wall Balls 00:17 08:39 to 08:22 5.1%
Sandbag Lunges 00:16 06:40 to 06:24 4.8%
Ski Erg 00:08 04:53 to 04:45 2.4%
Rowing 00:04 05:16 to 05:12 1.2%
Farmers Carry 00:00 02:11 to 02:11 0.0%

Splits Time

Shone Lee Perfect Race
Splits Total Average Total
Running 1 04:22 00:00 05:15 -00:53 00:00 +00:00
Ski Erg 04:53 04:22 04:43 +00:10 05:15 -00:53
Running 2 05:51 09:15 05:48 +00:03 09:58 -00:43
Sled Push 03:55 15:06 03:37 +00:18 15:46 -00:40
Running 3 06:34 19:01 06:26 +00:08 19:23 -00:22
Sled Pull 06:52 25:35 06:13 +00:39 25:49 -00:14
Running 4 06:56 32:27 06:23 +00:33 32:02 +00:25
Burpees Broad Jump 07:30 39:23 07:05 +00:25 38:25 +00:58
Running 5 07:10 46:53 06:40 +00:30 45:30 +01:23
Rowing 05:16 54:03 05:15 +00:01 52:10 +01:53
Running 6 06:38 59:19 06:29 +00:09 57:25 +01:54
Farmers Carry 02:11 01:05:57 02:38 -00:27 01:03:54 +02:03
Running 7 07:08 01:08:08 06:27 +00:41 01:06:32 +01:36
Sandbag Lunges 06:40 01:15:16 06:38 +00:02 01:12:59 +02:17
Running 8 08:16 01:21:56 07:41 +00:35 01:19:37 +02:19
Wall Balls 08:39 01:30:12 08:41 -00:02 01:27:18 +02:54
Roxzone 06:30 01:45:12 09:13 -02:43 01:45:12
Based on 976 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Lee Shone had a respectable performance in the 2023 Birmingham Hyrox race. He finished in the top 56% of all athletes and in the top 53% of his age group. His overall time of 01:45:12 was solid, but there are areas where he can make improvements.

- In terms of his splits, Lee performed well in Running 1, Sled Push, and Farmers Carry, where he was faster than average. However, he struggled in segments such as Burpees Broad Jump, Running 7, Running 4, Running 5, Running 8, Running 6, and Ski Erg, where he lost significant time compared to the average.

- Lee's total running time of 00:52:52 was 03:59 slower than the average, indicating that he may need to focus more on improving his running performance. His best running lap was 00:04:22, which was 00:40 faster than average, suggesting that he has the potential to excel in running if he trains specifically for it.

Segments to Improve


1. Burpees Broad Jump:
Lee lost 00:52 compared to the average in this segment. To improve his performance, he should focus on enhancing his explosiveness and agility. Incorporating plyometric exercises such as box jumps, squat jumps, and tuck jumps can help increase his power and speed. Additionally, practicing proper technique and form during the burpees and broad jumps will ensure maximum efficiency.

2. Running 7:
Lee lost 00:45 compared to the average in this segment. To improve his running endurance and speed, he should incorporate interval training into his routine. This can include high-intensity interval training (HIIT) sessions, where he alternates between periods of fast running and recovery jogging. Additionally, incorporating hill sprints or incline treadmill runs can help improve his leg strength and running efficiency.

3. Running 4 and Running 5:
Lee lost 00:34 and 00:31 compared to the average in these segments, respectively. To improve his overall running performance, he should focus on building his cardiovascular endurance. Incorporating longer distance runs into his training regimen, gradually increasing the distance over time, will help improve his endurance. Additionally, including tempo runs, where he runs at a challenging but sustainable pace, can help improve his race pace.

4. Running 8:
Lee lost 00:28 compared to the average in this segment. To improve his performance, he should focus on building his leg strength and endurance. Incorporating exercises such as squats, lunges, and step-ups into his strength training routine will help improve his leg muscles' ability to generate power and withstand fatigue during running.

5. Ski Erg:
Lee lost 00:12 compared to the average in this segment. To improve his performance, he should focus on improving his upper body strength and endurance. Incorporating exercises such as rowing, pull-ups, and push-ups into his training routine will help strengthen his upper body muscles and improve his performance in the Ski Erg.

Strategies


- Pacing: Lee should focus on maintaining a consistent pace throughout the race. It's important not to start too fast and burn out early. Implementing a pacing strategy, such as starting at a slightly slower pace and gradually increasing the intensity, can help him maintain energy and performance throughout the race.

- Transitions: To improve his Roxzone time, Lee should practice smooth and efficient transitions between exercises. This can be achieved through practicing specific transition drills, such as setting up a mock Hyrox race scenario and timing himself while transitioning between exercises. Additionally, improving his overall fitness and conditioning will also help reduce transition times.

- Strength Training: Lee should prioritize strength training exercises that target his weaker areas, such as his upper body for Ski Erg and his legs for running. Incorporating exercises specific to these areas, as mentioned earlier, will help improve his overall performance in these segments.

- Interval Training: Implementing interval training sessions into his training routine will help improve his running speed and endurance. Lee can incorporate intervals of fast running followed by recovery periods of slower jogging or walking. Gradually increasing the intensity and duration of these intervals over time will help him improve his race pace.

- Endurance Training: Incorporating longer distance runs and tempo runs into his training routine will help improve Lee's overall running endurance. Gradually increasing the distance and pace over time will help him build his cardiovascular fitness and improve his overall race performance.

Overall, Lee Shone had a solid performance in the 2023 Birmingham Hyrox race. By implementing the suggested training strategies and techniques, focusing on improving his weaker segments, and refining his race strategies, he has the potential to further enhance his performance and achieve even better results 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
Meauzoone Wiliam 2023 Barcelona 01:44:55
Ooi Ming Li Wilson 2024 Singapore 01:44:57
Cerezo Fernández Miguel 2024 Malaga 01:45:01
Evill Adam 2024 Birmingham 01:44:53
Versloot Tycho 2024 Rotterdam 01:44:53
Tan Jayden 2024 Rotterdam 01:44:48
Pratama Putra Anangga 2024 Singapore National Stadium 01:45:10
Harris Greg 2024 Melbourne 01:45:31
Shannon Jermayne 2023 Los Angeles 01:45:35
Jeck Robert 2022 Basel 01:45:15

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Glasgow 01:54:37
2024 Manchester 01:46:13
2024 Sports Direct HYROX London 01:33:46
2024 London 01:39:45

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