Dive into this athlete’s performance at 2022 Hong Kong 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 Spencer Samuel'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 Spencer Samuel'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 Spencer Samuel'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 Spencer Samuel'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 09:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 09:24 | 51:33 to 42:09 | 98.4% |
| Wall Balls | 00:09 | 06:20 to 06:11 | 1.6% |
| Ski Erg | 00:00 | 04:04 to 04:04 | 0.0% |
| Sled Push | 00:00 | 01:32 to 01:32 | 0.0% |
| Sled Pull | 00:00 | 03:07 to 03:07 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:35 to 04:35 | 0.0% |
| Rowing | 00:00 | 04:13 to 04:13 | 0.0% |
| Farmers Carry | 00:00 | 02:04 to 02:04 | 0.0% |
| Sandbag Lunges | 00:00 | 03:51 to 03:51 | 0.0% |
| Spencer Samuel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:33 | 00:00 | 04:42 -00:09 | 00:00 +00:00 |
| Ski Erg | 04:04 | 04:33 | 04:28 -00:24 | 04:42 -00:09 |
| Running 2 | 05:59 | 08:37 | 05:01 +00:58 | 09:10 -00:33 |
| Sled Push | 01:32 | 14:36 | 02:57 -01:25 | 14:11 +00:25 |
| Running 3 | 06:38 | 16:08 | 05:27 +01:11 | 17:08 -01:00 |
| Sled Pull | 03:07 | 22:46 | 05:01 -01:54 | 22:35 +00:11 |
| Running 4 | 06:46 | 25:53 | 05:27 +01:19 | 27:36 -01:43 |
| Burpees Broad Jump | 04:35 | 32:39 | 05:24 -00:49 | 33:03 -00:24 |
| Running 5 | 06:55 | 37:14 | 05:37 +01:18 | 38:27 -01:13 |
| Rowing | 04:13 | 44:09 | 04:51 -00:38 | 44:04 +00:05 |
| Running 6 | 06:33 | 48:22 | 05:29 +01:04 | 48:55 -00:33 |
| Farmers Carry | 02:04 | 54:55 | 02:13 -00:09 | 54:24 +00:31 |
| Running 7 | 06:54 | 56:59 | 05:27 +01:27 | 56:37 +00:22 |
| Sandbag Lunges | 03:51 | 01:03:53 | 05:11 -01:20 | 01:02:04 +01:49 |
| Running 8 | 07:15 | 01:07:44 | 06:06 +01:09 | 01:07:15 +00:29 |
| Wall Balls | 06:20 | 01:14:59 | 06:37 -00:17 | 01:13:21 +01:38 |
| Roxzone | 05:43 | 01:27:02 | 07:04 -01:21 | 01:27:02 |
Samuel Spencer had a strong performance in the Ski Erg and Sled Push segments, where he was significantly faster than the average. He also performed well in the Burpees Broad Jump and Rowing segments, where he was faster than average. However, he struggled in several running segments, including Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, and Running 8, where he was slower than the average.
It is worth noting that Samuel Spencer had the best running lap time of 00:04:33, which indicates his potential as a strong runner. However, his overall running time was not available, so it is difficult to gauge his running performance accurately.
To improve performance in these running segments, Samuel Spencer should focus on specific training strategies and techniques. Here are some recommendations:
1. Interval Training: Incorporate interval training sessions into the training routine. This can involve alternating between high-intensity sprints and recovery periods. For example, perform 400-meter sprints followed by a 200-meter recovery jog. Repeat this sequence for several sets to improve speed and endurance.
2. Hill Training: Include hill repeats in the training program to build strength and power. Find a hill with a challenging incline and perform repeated uphill sprints. Focus on maintaining good form and driving through the legs to improve running efficiency.
3. Tempo Runs: Incorporate tempo runs into the training schedule to improve race pace. These runs should be performed at a comfortably hard pace, just below the anaerobic threshold. This will help Samuel Spencer improve his endurance and maintain a faster pace during the race.
4. Strength Training: Incorporate strength training exercises that target the lower body, such as squats, lunges, and deadlifts. This will help improve muscular endurance and power, leading to better running performance.
5. Plyometric Exercises: Include plyometric exercises such as box jumps, jump squats, and bounds to improve explosive power and agility. These exercises can help Samuel Spencer improve his running speed and efficiency.
6. Technique Corrections: Have a coach or experienced runner analyze Samuel Spencer's running form to identify any areas for improvement. Correcting running mechanics can lead to more efficient and faster running.
By implementing these strategies and incorporating the recommended training techniques, Samuel Spencer can enhance his overall performance and improve his running performance in the identified segments. With targeted training and a focused approach, he has the potential to achieve even better results in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Luong Tan Trung | 2023 München | 01:26:40 | |
| Van Steenis Stef | 2024 Maastricht | 01:26:50 | |
| Hayes Ric | 2024 Manchester | 01:26:32 | |
| Eichhorn Henning | 2022 Essen | 01:26:52 | |
| Chichester Philip | 2024 Birmingham | 01:27:04 | |
| Lloyd James | 2023 London | 01:26:57 | |
| Esparza Martinez Vicente Javier | 2024 Bilbao | 01:26:32 | |
| Mikołajek Robert | 2024 Gdansk | 01:27:23 | |
| Jimenez Rodrguez Oscar | 2023 Malaga | 01:26:47 | |
| Zeestraten Marc | 2023 Amsterdam | 01:27:18 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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