Dive into this athlete’s performance at 2024 Glasgow 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 Prudhoe Nick'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 Prudhoe Nick'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 Prudhoe Nick'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 Prudhoe Nick'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
03:41.
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:
Nick Prudhoe's performance in the 2024 Glasgow Hyrox race places him solidly in the top half of his age group and overall, showcasing a well-rounded fitness level. His total running time being 54 seconds faster than average indicates a stronger running profile, which is a significant advantage in Hyrox races. However, there is a noticeable variance in his performance across different segments, suggesting areas where targeted training could yield substantial improvements. The splits analysis reveals a mixed pacing strategy, with Nick starting slightly slower in the initial running segment but making up time in later running segments and showing strength in the sled push and pull. This indicates a potential for Nick to benefit from a more evenly distributed pacing strategy and focused strength training on specific areas.
Segments to Improve:
Wall Balls: Nick's performance in this segment is significantly slower than desired. Focused training should include high-repetition wall ball sets to build endurance, incorporating squats and presses separately to improve power. Practicing wall balls in a fatigued state can also help simulate race conditions.
Burpees Broad Jump: Improvement in this segment requires plyometric training to enhance explosive power and cardiovascular endurance. Box jumps, broad jumps, and interval burpee sets can help increase efficiency and stamina. Emphasizing form and technique during fatigue will also be crucial.
Sandbag Lunges: To improve in this segment, Nick should incorporate weighted lunges, step-ups, and squats into his training to build lower body strength and endurance. Sandbag-specific workouts, focusing on stability and grip strength, will also be beneficial.
Rowing: To gain time in rowing, Nick should focus on improving his technique, with particular attention to efficient power application and stroke rate. Ergometer interval training sessions, emphasizing power strokes and consistent pacing, will be key.
Race Strategies:
Pacing: Given his stronger running profile, Nick should focus on maintaining a steady pace in the initial running segments to conserve energy for strength-based obstacles. Avoid starting too fast to prevent early fatigue, and aim for consistent segment times.
Transition Efficiency: Improving transition times between exercises is low-hanging fruit for overall time improvement. Practicing quick shifts from running to strength exercises in training can help reduce the roxzone time. Incorporating dynamic stretches and mobility work can also aid in smoother transitions.
Strength Endurance: Given the variance in performance across strength-focused segments, incorporating circuit training with a mix of cardiovascular and strength exercises can help build endurance. This should include exercises mimicking race day conditions, such as sled pushes and pulls, wall balls, and sandbag lunges, performed in sequence with minimal rest.
Recovery and Nutrition: Optimizing recovery processes and nutrition will support better training outcomes and race day performance. Including active recovery sessions, proper hydration, and a balanced diet rich in nutrients can aid in faster recovery and improved endurance.
In summary, focusing on turning identified weaknesses into strengths through targeted training, refining his pacing strategy, and optimizing transitions and recovery, Nick Prudhoe has the potential to significantly improve his future Hyrox race performances.