Woodside Sam Hyrox Result

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 857 similar athletes.

Performance Highlights

GBR GBR Flag Men 30-34 #122057 01:47:32 505th in AG | Top 91.7% 2424th | Top 89.7%
-04:10
48:22
Run Total
-00:31
06:03
Avg. Lap
+00:06
05:26
Best Lap
+04:08
49:34
Workout Total
+00:31
06:11
Avg. Workout
+00:13
09:42
Roxzone

Race Summary

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 857 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 857 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Woodside Sam'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 Woodside Sam'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 857 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 Woodside Sam'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 Woodside Sam'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 04:43. Check the detail of the improvement plan below.

02:37 Potential Improvement 55.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:37 09:48 to 07:11 55.5%
Sandbag Lunges 00:41 07:18 to 06:37 14.5%
Sled Pull 00:39 06:58 to 06:19 13.8%
Wall Balls 00:33 09:14 to 08:41 11.7%
Sled Push 00:13 03:55 to 03:42 4.6%
Ski Erg 00:00 04:46 to 04:46 0.0%
Rowing 00:00 04:58 to 04:58 0.0%
Farmers Carry 00:00 02:37 to 02:37 0.0%
Run Total 00:00 48:22 to 48:22 0.0%

Splits Time

Woodside Sam Perfect Race
Splits Total Average Total
Running 1 05:30 00:00 05:23 +00:07 00:00 +00:00
Ski Erg 04:46 05:30 04:46 +00:00 05:23 +00:07
Running 2 05:26 10:16 05:58 -00:32 10:09 +00:07
Sled Push 03:55 15:42 03:36 +00:19 16:07 -00:25
Running 3 06:36 19:37 06:36 +00:00 19:43 -00:06
Sled Pull 06:58 26:13 06:17 +00:41 26:19 -00:06
Running 4 06:00 33:11 06:35 -00:35 32:36 +00:35
Burpees Broad Jump 09:48 39:11 07:12 +02:36 39:11 +00:00
Running 5 06:21 48:59 06:53 -00:32 46:23 +02:36
Rowing 04:58 55:20 05:16 -00:18 53:16 +02:04
Running 6 06:09 01:00:18 06:40 -00:31 58:32 +01:46
Farmers Carry 02:37 01:06:27 02:41 -00:04 01:05:12 +01:15
Running 7 05:47 01:09:04 06:38 -00:51 01:07:53 +01:11
Sandbag Lunges 07:18 01:14:51 06:46 +00:32 01:14:31 +00:20
Running 8 06:36 01:22:09 07:54 -01:18 01:21:17 +00:52
Wall Balls 09:14 01:28:45 08:52 +00:22 01:29:11 -00:26
Roxzone 09:42 01:47:32 09:29 +00:13 01:47:32
Based on 857 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sam Woodside demonstrated a commendable performance in the 2024 Birmingham HYROX race. He finished in the top 59% out of 4107 athletes, and in his age category (30-34), he secured the top 62%. His overall time was 01:47:32. Notably, his total running time was 00:48:22, which was 04:13 faster than the average, indicating his strong running capabilities. However, his roxzone time was slightly slower than average, suggesting a need for improvement in his transition time and overall fitness.

Sam demonstrated a consistent performance in the running segments, often finishing faster than average. This suggests that he has a robust runner profile. However, his pacing needs attention, as he started slightly slower in the first segment but gained momentum in the following segments. Balancing his speed from the start could help improve his overall time.

Segments to Improve:

  • Burpees Broad Jump: This was Sam's weakest segment, finishing 02:41 slower than average. Training should focus on improving his burpee technique and explosive strength. Plyometric exercises like box jumps and power skips can help develop this explosiveness. Practice burpees with broad jumps regularly to improve muscle memory and efficiency of movement.
  • Wall Balls: Sam finished 00:26 slower than average, indicating room for improvement. Incorporate more functional training into his routine, specifically exercises that target the thighs, glutes, and shoulders. Regular practice with wall balls and squats can also help improve performance in this segment.
  • Sled Pull: Sam was 00:40 slower than average in this segment. To improve, he should focus on strengthening his posterior chain muscles. Deadlifts, farmer's walks, and kettlebell swings are excellent exercises to build strength in these areas. Practicing sled pulls can also help improve technique and efficiency.
  • Roxzone: Sam's roxzone time was slightly slower than average, indicating a need for better transitions and overall fitness. High-intensity interval training (HIIT) can help improve cardiovascular fitness, while practice races can help enhance transition time efficiency.

Race Strategies:

Going forward, Sam should focus on the following strategies:

  • Consistent pacing: Starting the race at a steady pace will help conserve energy for later segments. Avoid going all out at the beginning of the race; instead, aim for a consistent, sustainable pace throughout.
  • Efficient Transitions: Time can be lost or gained during transitions. Practicing efficient transition techniques during training can significantly improve overall race times.
  • Strength training: Given Sam's robust running profile, incorporating more strength training exercises into his routine can help improve his performance in strength-based segments.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Antenucci Steven 2019 Miami 01:47:20
Beckman Preston 2022 Chicago 01:47:27
Slater Harvey 2022 Los Angeles 01:47:45
Vos John 2024 Chicago Navy Pier 01:47:46
Nevett James 2022 London 01:47:37
Tropea Daniele 2024 Turin 01:47:06
Kim Youngchang 2024 Incheon 01:47:03
Bistrov Sergej 2023 Dublin 01:47:31
Jaakik Amine 2024 Paris 01:47:36
Dabrowski Piotr 2023 Valencia 01:47:12

Measure Your Performance Against Top Athletes

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