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 Wilson Derek'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 Wilson Derek'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 Wilson Derek'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 Wilson Derek'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 04:55. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:16 | 06:59 to 04:43 | 46.1% |
| Sled Push | 02:00 | 04:46 to 02:46 | 40.7% |
| Burpees Broad Jump | 00:25 | 05:32 to 05:07 | 8.5% |
| Run Total | 00:13 | 42:22 to 42:09 | 4.4% |
| Sandbag Lunges | 00:01 | 04:56 to 04:55 | 0.3% |
| Ski Erg | 00:00 | 04:16 to 04:16 | 0.0% |
| Rowing | 00:00 | 04:41 to 04:41 | 0.0% |
| Farmers Carry | 00:00 | 02:04 to 02:04 | 0.0% |
| Wall Balls | 00:00 | 05:58 to 05:58 | 0.0% |
| Wilson Derek | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:37 | 00:00 | 04:42 -01:05 | 00:00 +00:00 |
| Ski Erg | 04:16 | 03:37 | 04:28 -00:12 | 04:42 -01:05 |
| Running 2 | 05:05 | 07:53 | 05:01 +00:04 | 09:10 -01:17 |
| Sled Push | 04:46 | 12:58 | 02:56 +01:50 | 14:11 -01:13 |
| Running 3 | 05:35 | 17:44 | 05:27 +00:08 | 17:07 +00:37 |
| Sled Pull | 06:59 | 23:19 | 05:00 +01:59 | 22:34 +00:45 |
| Running 4 | 05:40 | 30:18 | 05:26 +00:14 | 27:34 +02:44 |
| Burpees Broad Jump | 05:32 | 35:58 | 05:23 +00:09 | 33:00 +02:58 |
| Running 5 | 05:31 | 41:30 | 05:37 -00:06 | 38:23 +03:07 |
| Rowing | 04:41 | 47:01 | 04:51 -00:10 | 44:00 +03:01 |
| Running 6 | 05:45 | 51:42 | 05:30 +00:15 | 48:51 +02:51 |
| Farmers Carry | 02:04 | 57:27 | 02:12 -00:08 | 54:21 +03:06 |
| Running 7 | 05:30 | 59:31 | 05:27 +00:03 | 56:33 +02:58 |
| Sandbag Lunges | 04:56 | 01:05:01 | 05:11 -00:15 | 01:02:00 +03:01 |
| Running 8 | 05:41 | 01:09:57 | 06:06 -00:25 | 01:07:11 +02:46 |
| Wall Balls | 05:58 | 01:15:38 | 06:37 -00:39 | 01:13:17 +02:21 |
| Roxzone | 05:23 | 01:26:52 | 06:58 -01:35 | 01:26:52 |
Derek's best running lap was 00:03:37, which was 54 seconds faster than the average. This indicates that he has good speed and endurance in shorter running segments.
To improve in the Sled Pull and Sled Push segments, Derek should focus on improving his overall fitness and strength. Incorporating exercises such as deadlifts, squats, and push-ups into his training routine will help him build the necessary strength and power for these movements. Additionally, practicing the specific techniques and form for the sled pull and push will be beneficial. He should focus on maintaining a strong and stable position, using his legs and core muscles to generate power.
In the Burpees Broad Jump segment, Derek should work on improving his agility and explosiveness. Drills such as burpees, box jumps, and lateral jumps can help him develop these skills. He should also focus on maintaining good form and efficiency during the burpees, ensuring that he is using proper technique to conserve energy.
For the Running 6 and Running 4 segments, Derek should focus on improving his endurance and pace. Incorporating longer distance runs into his training routine will help him build the necessary endurance for these segments. He should also work on pacing himself during these runs, finding a sustainable speed that allows him to maintain a consistent pace throughout the race.
Derek should also pay attention to his transitions in the roxzone. As he currently rests more or takes more time during these transitions, improving his overall fitness and transition time will be beneficial. Incorporating circuit training and interval training into his routine can help him improve his overall fitness and reduce the time spent in the roxzone.
In summary, Derek Wilson had a strong performance in the Hyrox race, but there are areas where he can improve to enhance his overall performance. By focusing on improving his strength, agility, endurance, and pacing, he can become a more well-rounded athlete and improve his race times. Implementing specific exercises, drills, and training routines tailored to target these areas will help him reach his full potential.
| Similar Athletes | |||
|---|---|---|---|
| Mombelli Thomas | 2024 Rimini | 01:26:54 | |
| Martin Phillip | 2024 Dublin | 01:26:54 | |
| Gibson Brett | 2024 Singapore | 01:27:22 | |
| Mentink J | 2024 Rotterdam | 01:27:14 | |
| Munoz Chris | 2024 Anaheim | 01:26:35 | |
| Sanguino Garcia Javier | 2022 Madrid | 01:26:30 | |
| Power Stephen | 2024 New York | 01:26:56 | |
| Cancino Ricardo | 2024 Sydney | 01:26:25 | |
| Riley Aaron | 2024 Melbourne | 01:26:53 | |
| Meier Niclas | 2024 Frankfurt | 01:26:49 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London | 01:32:14 | |
| 2023 Glasgow | 01:30:29 | |
| 2022 Birmingham | 01:33:54 | |
| 2023 London | 01:31:59 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
