Dive into this athlete’s performance at 2024 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 Hassall 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 Hassall 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 Hassall 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 Hassall 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 03:19. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 00:53 | 06:20 to 05:27 | 26.6% |
| Sled Pull | 00:43 | 04:56 to 04:13 | 21.6% |
| Run Total | 00:36 | 39:51 to 39:15 | 18.1% |
| Rowing | 00:34 | 05:09 to 04:35 | 17.1% |
| Sled Push | 00:17 | 02:44 to 02:27 | 8.5% |
| Ski Erg | 00:16 | 04:32 to 04:16 | 8.0% |
| Burpees Broad Jump | 00:00 | 03:56 to 03:56 | 0.0% |
| Farmers Carry | 00:00 | 01:52 to 01:52 | 0.0% |
| Sandbag Lunges | 00:00 | 04:23 to 04:23 | 0.0% |
| Hassall George | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:41 | 00:00 | 04:23 +01:18 | 00:00 +00:00 |
| Ski Erg | 04:32 | 05:41 | 04:21 +00:11 | 04:23 +01:18 |
| Running 2 | 04:15 | 10:13 | 04:44 -00:29 | 08:44 +01:29 |
| Sled Push | 02:44 | 14:28 | 02:44 +00:00 | 13:28 +01:00 |
| Running 3 | 04:45 | 17:12 | 05:07 -00:22 | 16:12 +01:00 |
| Sled Pull | 04:56 | 21:57 | 04:34 +00:22 | 21:19 +00:38 |
| Running 4 | 04:49 | 26:53 | 05:05 -00:16 | 25:53 +01:00 |
| Burpees Broad Jump | 03:56 | 31:42 | 04:54 -00:58 | 30:58 +00:44 |
| Running 5 | 05:08 | 35:38 | 05:15 -00:07 | 35:52 -00:14 |
| Rowing | 05:09 | 40:46 | 04:41 +00:28 | 41:07 -00:21 |
| Running 6 | 04:50 | 45:55 | 05:08 -00:18 | 45:48 +00:07 |
| Farmers Carry | 01:52 | 50:45 | 02:03 -00:11 | 50:56 -00:11 |
| Running 7 | 04:50 | 52:37 | 05:06 -00:16 | 52:59 -00:22 |
| Sandbag Lunges | 04:23 | 57:27 | 04:44 -00:21 | 58:05 -00:38 |
| Running 8 | 05:37 | 01:01:50 | 05:35 +00:02 | 01:02:49 -00:59 |
| Wall Balls | 06:20 | 01:07:27 | 05:57 +00:23 | 01:08:24 -00:57 |
| Roxzone | 06:50 | 01:20:29 | 06:08 +00:42 | 01:20:29 |
George, first things first: you crushed it out there! Ranking 270 out of 4462 athletes is no small feat—you're in the top 6%! That's like being one of the coolest kids in a massive gym class, and you should wear that badge with pride. Your overall time of 01:20:29 shows you've got some serious endurance chops. Plus, your total running time was 00:39:51, which is 00:41 faster than average. That definitely puts you in the running camp of things! 🏃♂️💨
However, let's talk pacing. It seems like you might have started a bit too slow with your first run split, clocking in at 00:05:41, which is 01:20 slower than average. But you quickly picked up the pace in the second segment, hitting a best lap of 00:04:15, landing you in the 7th percentile for that run. This tells me you've definitely got the speed, but it’s all about managing that energy early on. You might be leaning more towards the runner profile, so let’s capitalize on that while also beefing up your strength game. After all, you can’t outrun a bad diet or poorly executed sled push! 🍕🏋️♂️
Now, let’s zoom in on the segments where you can unlock some serious gains.
This is a key area for improvement. The Roxzone is where you can either catch your breath or lose precious seconds. Focus on improving your overall fitness and efficiency in transitioning between exercises. Incorporate high-intensity interval training (HIIT) to build that cardiovascular base. Practice quick transitions with drills like the 5-10-5 shuttle run to simulate the fast changes you need during the race.
Let’s work on that wall ball technique! Ensure you’re squatting deep and using your legs to propel the ball up. Try a 3x10 wall ball workout focusing on explosiveness. Also, consider doing sets with lighter weights to improve speed and form. Remember, it's not just about how much you can throw, but how fast you can throw it while still looking fresh!
To make the sled pull feel lighter, focus on your positioning and technique. Try single-arm rows to strengthen your pulling muscles, and incorporate sled pulls during your training with varying weights to build both strength and endurance. If you treat the sled like your best buddy, you’ll find it’s not so heavy after all!
Rowing can be tricky! Focus on maintaining a strong, fluid stroke. Implement interval rowing sessions, alternating between sprinting for 20 seconds and then steady rowing for 40 seconds. This will help improve your power output and efficiency. And remember, don’t just row like you’re getting chased by a bear—find that rhythm!
To improve your sled push, focus on your leg drive and core stability. Incorporate heavy squats and front squats into your routine to build up your lower body strength, and practice sled pushes with varying weights, ensuring you maintain a strong, low posture throughout. It’s like pushing away your excuses—get those gains!
For your next race, implement these strategies to enhance your performance:
George, you’re already a stellar athlete with an impressive performance. Keep pushing your limits and working on those segments we discussed, and you’ll continue to see improvements. Remember: “Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do.” So, inspire yourself to get better every day! And hey, if you ever feel like it’s getting tough, just remember—the finish line is a great place to be, even if it’s just for a post-race snack! 🍩💪
Keep up the great work, and let’s get those segments firing on all cylinders for your next race! You’ve got this! - The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Kay Jacob | 2024 Manchester | 01:20:45 | |
| Ruxton Ben | 2024 Stockholm | 01:20:47 | |
| Young Matthew | 2024 Manchester | 01:20:08 | |
| Hudson Aaron | 2024 Manchester | 01:20:50 | |
| Henshaw Wesley | 2024 Birmingham | 01:20:47 | |
| Kelly Peter | 2023 Manchester | 01:20:47 | |
| James Luke | 2024 Birmingham | 01:20:02 | |
| Bak Aamand Søren | 2024 Malaga | 01:20:24 | |
| Li Pak Ho | 2024 Taipei | 01:20:03 | |
| Vetter Axel | 2019 Hamburg | 01:20:14 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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