Dive into this athlete’s performance at 2024 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.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men
Running
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Workouts
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Smith Ronnie'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 Smith Ronnie's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox Men
Spread of Splits Time
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 Smith Ronnie'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.
Percentile based on all the athletes who competed in Hyrox Men
Improvement Plan
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 Smith Ronnie'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
14:59.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ronnie Smith demonstrated an impressive hybrid performance in the 2024 Birmingham HYROX event. His overall time was 01:44:17, ranking him in the top 56% of all athletes and in the top 47% of his age group (16-24). A key highlight of Ronnie's performance was his running ability, with a total running time of 00:37:15, which is 13:45 faster than the average. This suggests Ronnie has a strong running profile. His best running lap was 00:04:23, further confirming his running prowess. However, the analysis of his pacing suggests that he started the race slightly faster than the average but was able to maintain this pace throughout the race.
Segments to Improve:
While Ronnie's running performance was exceptional, his strength training needs attention. The segments with the most potential for improvement compared to the 25th percentile are Sandbag Lunges, Wall Balls, Farmers Carry, and Roxzone.
Sandbag Lunges: Ronnie's time is significantly slower than average. He can work on his lower body strength and endurance to improve this. Squats, lunges, and deadlifts can be beneficial. He should also practice the movement with the sandbag to get used to the weight and improve his form.
Wall Balls: This exercise requires both strength and cardio endurance. To improve, Ronnie can incorporate more high-intensity interval training (HIIT) into his routine. Squat jumps and medicine ball throws can also help improve his performance.
Farmers Carry: This exercise requires a strong grip and core. Ronnie can improve his performance by incorporating grip strength exercises such as dead hangs and barbell holds and core strengthening exercises like planks and Russian twists.
Roxzone: This segment involves transitions between exercises. Ronnie can improve his time here by working on his overall fitness and practicing transitions between exercises to make them more efficient.
Race Strategies:
During the race, Ronnie should continue to leverage his running ability, maintaining a steady pace from the start. However, he should consider conserving a bit more energy for the strength exercises which appear to be more challenging for him. During the strength segments, focusing on proper form and efficient movement can help him conserve energy and improve his times. Lastly, practicing transitions between exercises can help him shave off valuable seconds in the Roxzone segment. By focusing on these strategies, Ronnie can significantly improve his performance in future races.