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 Whitby Robert'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 Whitby Robert'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 Whitby Robert'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 Whitby Robert'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 04:38. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:27 | 45:36 to 42:09 | 74.5% |
| Sled Push | 00:45 | 03:31 to 02:46 | 16.2% |
| Burpees Broad Jump | 00:16 | 05:23 to 05:07 | 5.8% |
| Sled Pull | 00:08 | 04:51 to 04:43 | 2.9% |
| Rowing | 00:02 | 04:48 to 04:46 | 0.7% |
| Ski Erg | 00:00 | 04:18 to 04:18 | 0.0% |
| Farmers Carry | 00:00 | 01:51 to 01:51 | 0.0% |
| Sandbag Lunges | 00:00 | 04:28 to 04:28 | 0.0% |
| Wall Balls | 00:00 | 05:45 to 05:45 | 0.0% |
| Whitby Robert | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:00 | 00:00 | 04:42 -00:42 | 00:00 +00:00 |
| Ski Erg | 04:18 | 04:00 | 04:28 -00:10 | 04:42 -00:42 |
| Running 2 | 05:29 | 08:18 | 05:01 +00:28 | 09:10 -00:52 |
| Sled Push | 03:31 | 13:47 | 02:56 +00:35 | 14:11 -00:24 |
| Running 3 | 05:54 | 17:18 | 05:27 +00:27 | 17:07 +00:11 |
| Sled Pull | 04:51 | 23:12 | 05:00 -00:09 | 22:34 +00:38 |
| Running 4 | 06:01 | 28:03 | 05:26 +00:35 | 27:34 +00:29 |
| Burpees Broad Jump | 05:23 | 34:04 | 05:23 +00:00 | 33:00 +01:04 |
| Running 5 | 06:05 | 39:27 | 05:36 +00:29 | 38:23 +01:04 |
| Rowing | 04:48 | 45:32 | 04:51 -00:03 | 43:59 +01:33 |
| Running 6 | 05:53 | 50:20 | 05:29 +00:24 | 48:50 +01:30 |
| Farmers Carry | 01:51 | 56:13 | 02:12 -00:21 | 54:19 +01:54 |
| Running 7 | 05:48 | 58:04 | 05:27 +00:21 | 56:31 +01:33 |
| Sandbag Lunges | 04:28 | 01:03:52 | 05:11 -00:43 | 01:01:58 +01:54 |
| Running 8 | 06:30 | 01:08:20 | 06:06 +00:24 | 01:07:09 +01:11 |
| Wall Balls | 05:45 | 01:14:50 | 06:36 -00:51 | 01:13:15 +01:35 |
| Roxzone | 06:23 | 01:26:50 | 06:59 -00:36 | 01:26:50 |
Robert's overall time was 01:26:50, and his total running time was 00:45:36. It is worth noting that his total running time was 04:02 slower than the average for his finish time. This suggests that there is room for improvement in his running performance.
To improve the Run Total segment, Robert should work on improving his overall fitness and reducing his transition time. By enhancing his overall fitness level, he will have more endurance and stamina to perform better in the running sections. Additionally, he should practice efficient transition techniques to minimize time spent in the roxzone.
For the Running 4, Running 2, Running 5, Running 3, and Running 6 segments, Robert should specifically focus on improving his running speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT) or tempo runs, can help him increase his running speed. Additionally, including long-distance runs in his training routine will improve his endurance.
To address the Burpees Broad Jump segment, Robert should work on improving his explosive power and agility. Plyometric exercises, such as box jumps and squat jumps, can help him develop power and agility necessary for this segment. Additionally, practicing proper form and technique during burpees and broad jumps will help maximize efficiency and reduce time.
In the Running 7 and Running 8 segments, Robert should aim to improve his running speed and efficiency. Incorporating hill sprints and interval training will help him develop speed and improve his running technique. Additionally, focusing on maintaining a consistent pace throughout these segments will help optimize performance.
For the Sled Push segment, Robert should work on increasing his strength and power. Incorporating exercises such as sled pushes, squats, deadlifts, and lunges into his training routine will help build the necessary lower body strength. Additionally, focusing on proper form and technique during the sled push will optimize performance.
Additionally, Robert should strategically plan his transitions in the roxzone. Minimizing the time spent in the roxzone through efficient transitions will help improve his overall race time.
Overall, Robert Whitby showed great potential in the HYROX race. By targeting the identified areas of improvement and implementing the suggested training strategies and techniques, he can enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Van Veelen Martijn | 2022 Amsterdam | 01:26:42 | |
| Uwagboe Marlon | 2024 Stuttgart | 01:26:24 | |
| Timmins Pado | 2024 Amsterdam | 01:26:39 | |
| Spencer Samuel | 2022 Hong Kong | 01:27:02 | |
| Stephan Yoan | 2024 Marseille | 01:27:16 | |
| Tesson Aurélien | 2023 Paris | 01:27:03 | |
| Talens Ignacio | 2024 Madrid | 01:27:01 | |
| Damron Paul | 2024 Berlin | 01:26:54 | |
| Hancox Paul | 2022 London | 01:27:03 | |
| Van Der Veen Patrick | 2023 Amsterdam | 01:27:01 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Manchester | 01:29:44 | |
| 2022 Manchester | 01:37:19 | |
| 2022 London | 01:29:37 | |
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