Dive into this athlete’s performance at 2023 London 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 Holmes Mark'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 Holmes Mark'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 Holmes Mark'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 Holmes Mark'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 08:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:40 | 51:45 to 46:05 | 70.8% |
| Sandbag Lunges | 02:20 | 08:00 to 05:40 | 29.2% |
| Ski Erg | 00:00 | 04:26 to 04:26 | 0.0% |
| Sled Push | 00:00 | 02:53 to 02:53 | 0.0% |
| Sled Pull | 00:00 | 04:19 to 04:19 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:06 to 05:06 | 0.0% |
| Rowing | 00:00 | 04:37 to 04:37 | 0.0% |
| Farmers Carry | 00:00 | 02:11 to 02:11 | 0.0% |
| Wall Balls | 00:00 | 06:12 to 06:12 | 0.0% |
| Holmes Mark | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:26 | 00:00 | 04:59 -00:33 | 00:00 +00:00 |
| Ski Erg | 04:26 | 04:26 | 04:36 -00:10 | 04:59 -00:33 |
| Running 2 | 05:34 | 08:52 | 05:23 +00:11 | 09:35 -00:43 |
| Sled Push | 02:53 | 14:26 | 03:13 -00:20 | 14:58 -00:32 |
| Running 3 | 05:54 | 17:19 | 05:52 +00:02 | 18:11 -00:52 |
| Sled Pull | 04:19 | 23:13 | 05:33 -01:14 | 24:03 -00:50 |
| Running 4 | 06:01 | 27:32 | 05:52 +00:09 | 29:36 -02:04 |
| Burpees Broad Jump | 05:06 | 33:33 | 06:18 -01:12 | 35:28 -01:55 |
| Running 5 | 06:17 | 38:39 | 06:07 +00:10 | 41:46 -03:07 |
| Rowing | 04:37 | 44:56 | 05:03 -00:26 | 47:53 -02:57 |
| Running 6 | 06:15 | 49:33 | 05:55 +00:20 | 52:56 -03:23 |
| Farmers Carry | 02:11 | 55:48 | 02:26 -00:15 | 58:51 -03:03 |
| Running 7 | 10:22 | 57:59 | 05:54 +04:28 | 01:01:17 -03:18 |
| Sandbag Lunges | 08:00 | 01:08:21 | 05:53 +02:07 | 01:07:11 +01:10 |
| Running 8 | 06:58 | 01:16:21 | 06:49 +00:09 | 01:13:04 +03:17 |
| Wall Balls | 06:12 | 01:23:19 | 07:38 -01:26 | 01:19:53 +03:26 |
| Roxzone | 06:15 | 01:35:39 | 08:08 -01:53 | 01:35:39 |
In terms of his overall time, Mark completed the race in 01:35:39, with a total running time of 00:51:45. His total running time was 06:30 slower than the average for his finish time. This indicates that Mark may need to focus on improving his overall fitness and transition time to increase his speed and efficiency during the race.
Mark's best running lap was 00:04:26, which was 00:18 faster than the average. This suggests that he has good running ability and should continue to focus on maintaining his speed and endurance in this area.
To improve the Run Total segment, Mark should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) sessions, such as sprint intervals, can help improve his cardiovascular endurance and speed. Additionally, practicing quick and efficient transitions between exercises in his training sessions can help reduce time lost during the race.
For the Running 7 segment, Mark should focus on improving his running endurance and speed. Adding longer distance runs and interval training sessions into his training routine can help increase his running stamina. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can help improve his running performance.
To address the Sandbag Lunges segment, Mark should work on improving his strength and endurance in his lower body. Incorporating exercises such as weighted lunges, squats, and deadlifts into his training routine can help strengthen his leg muscles and improve his performance in this segment.
For the Running 6, Running 2, and Running 5 segments, Mark should focus on improving his running endurance and speed. Adding interval training sessions, hill sprints, and tempo runs into his training routine can help increase his running stamina and speed. Additionally, practicing proper running form and technique, such as maintaining an upright posture and driving his knees forward, can help improve his running efficiency.
In conclusion, Mark Holmes showed a strong performance in the 2023 London Hyrox race, with areas of strength in his running ability. However, there are several segments where he can make improvements, such as the Run Total, Running 7, Sandbag Lunges, Running 6, Running 2, and Running 5. By incorporating specific training strategies and techniques, such as HIIT sessions, strength training exercises, and improving running endurance and speed, Mark can enhance his overall performance in these areas. Implementing race strategies such as pacing himself, focusing on transitions, maintaining proper hydration and nutrition, and mental preparation will also contribute to his success in future races.
| Similar Athletes | |||
|---|---|---|---|
| Dannhardt Corey | 2023 Chicago | 01:35:39 | |
| Shelton Chris | 2024 Dubai | 01:36:03 | |
| Brennan Alex | 2024 Birmingham | 01:35:16 | |
| Van Breenen Dante | 2023 Amsterdam | 01:35:09 | |
| Lee Nok Hang | 2023 Hong Kong | 01:35:18 | |
| Rancic Ljubo | 2022 Frankfurt | 01:35:21 | |
| Bergmann Jan | 2018 Hamburg | 01:35:44 | |
| Seek Sebastian | 2024 Frankfurt | 01:35:58 | |
| Eigenberz Andre | 2021 Hamburg | 01:35:32 | |
| Weir James | 2024 Glasgow | 01:36:00 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:42:44 | |
| 2024 Sports Direct HYROX London | 01:36:27 | |
| 2024 Birmingham | 01:35:12 | |
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
