Dive into this athlete’s performance at 2023 Dubai 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 Williams George'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 Williams George'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 Williams George'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 Williams George'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 06:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:05 | 39:36 to 34:31 | 79.0% |
| Sled Pull | 00:32 | 04:00 to 03:28 | 8.3% |
| Farmers Carry | 00:25 | 02:00 to 01:35 | 6.5% |
| Sandbag Lunges | 00:19 | 03:56 to 03:37 | 4.9% |
| Rowing | 00:04 | 04:24 to 04:20 | 1.0% |
| Sled Push | 00:01 | 02:00 to 01:59 | 0.3% |
| Ski Erg | 00:00 | 03:55 to 03:55 | 0.0% |
| Burpees Broad Jump | 00:00 | 02:48 to 02:48 | 0.0% |
| Wall Balls | 00:00 | 04:27 to 04:27 | 0.0% |
| Williams George | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:03 | 00:00 | 03:58 +00:05 | 00:00 +00:00 |
| Ski Erg | 03:55 | 04:03 | 04:11 -00:16 | 03:58 +00:05 |
| Running 2 | 04:35 | 07:58 | 04:14 +00:21 | 08:09 -00:11 |
| Sled Push | 02:00 | 12:33 | 02:25 -00:25 | 12:23 +00:10 |
| Running 3 | 05:32 | 14:33 | 04:31 +01:01 | 14:48 -00:15 |
| Sled Pull | 04:00 | 20:05 | 03:58 +00:02 | 19:19 +00:46 |
| Running 4 | 05:06 | 24:05 | 04:31 +00:35 | 23:17 +00:48 |
| Burpees Broad Jump | 02:48 | 29:11 | 03:59 -01:11 | 27:48 +01:23 |
| Running 5 | 05:03 | 31:59 | 04:38 +00:25 | 31:47 +00:12 |
| Rowing | 04:24 | 37:02 | 04:28 -00:04 | 36:25 +00:37 |
| Running 6 | 05:04 | 41:26 | 04:32 +00:32 | 40:53 +00:33 |
| Farmers Carry | 02:00 | 46:30 | 01:48 +00:12 | 45:25 +01:05 |
| Running 7 | 05:02 | 48:30 | 04:32 +00:30 | 47:13 +01:17 |
| Sandbag Lunges | 03:56 | 53:32 | 04:00 -00:04 | 51:45 +01:47 |
| Running 8 | 05:16 | 57:28 | 04:50 +00:26 | 55:45 +01:43 |
| Wall Balls | 04:27 | 01:02:44 | 05:00 -00:33 | 01:00:35 +02:09 |
| Roxzone | 03:33 | 01:10:35 | 05:00 -01:27 | 01:10:35 |
In terms of the overall time, George completed the race in 01:10:35. His total running time was 00:39:36, which was 4 minutes and 38 seconds slower than the average time. This suggests that he may need to work on his overall fitness and transition time to improve his performance in the race.
Segment Analysis:
Based on the splits analysis, the segments where George lost the most time were Running 3, Running 4, Running 6, Running 7, Running 5, and Running 2. These segments indicate potential areas for improvement in his running performance.
Suggested Training Strategies and Techniques:
1. Improve Overall Fitness: To enhance George's overall fitness and reduce the time spent in the roxzone, he should focus on incorporating high-intensity interval training (HIIT) into his training routine. This will help improve his endurance, cardiovascular fitness, and transition times. High-intensity exercises such as burpees, mountain climbers, and box jumps can be included in his workouts to simulate the demands of the race.
2. Increase Running Speed and Endurance: Since George's total running time was slower than average, he should prioritize his running training. Incorporating interval training, such as sprint intervals and tempo runs, will help improve his running speed and endurance. Additionally, including hill training and long-distance runs in his routine will help build leg strength and improve his overall running performance.
3. Focus on Running Form: George should pay attention to his running form to optimize his efficiency and reduce the risk of injury. Engaging in drills such as high knees, butt kicks, and strides can help improve his running mechanics. Additionally, working on core strength and stability exercises, such as planks and Russian twists, will help maintain proper posture and form during running.
4. Strength Training: While George performed well in certain strength-based segments like the Sled Push and Sled Pull, he could benefit from additional strength training to improve his overall performance. Incorporating exercises such as squats, lunges, deadlifts, and kettlebell swings will help build muscle strength and power, which can improve his performance in the strength-based segments.
In conclusion, George Williams demonstrated a strong performance in the 2023 Dubai Hyrox race. To further improve his performance, he should focus on improving his overall fitness, specifically his running speed and endurance. By incorporating specific training strategies and techniques, such as interval training, form corrections, and strength training, George can enhance his performance in the identified areas of improvement. Implementing effective race strategies, including pacing and efficient transitions, will also contribute to his overall success in future races.
| Similar Athletes | |||
|---|---|---|---|
| Kühn Philipp | 2022 Hamburg | 01:10:31 | |
| Tricker Harrison | 2024 Gdansk | 01:10:55 | |
| Vaquero Esteban Daniel | 2024 Malaga | 01:11:01 | |
| Bowers Stuart | 2024 Birmingham | 01:10:22 | |
| Mancera Ruiz Diego | 2023 Madrid | 01:10:31 | |
| Dixon Adrian | 2023 London | 01:10:55 | |
| Wilkins Brandon | 2022 London | 01:10:15 | |
| Cook Darren | 2024 Stockholm | 01:10:36 | |
| Waterfield Adam | 2024 Birmingham | 01:10:26 | |
| Jesus Miguel | 2021 Madrid | 01:10:30 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Milan | 01:25:30 | |
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