Dive into this athlete’s performance at 2024 Gdansk 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.
Performance Highlights
NZL Men #142007 01:25:14
50th in
AG
| Top 10.6%
228th | Top 48.2%
-01:34
40:54
Run Total
-00:11
05:07
Avg. Lap
+00:17
04:49
Best Lap
+03:11
39:12
Workout Total
+00:24
04:54
Avg. Workout
-01:33
05:15
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 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 Hardley Richard'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 Hardley Richard'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 Hardley Richard'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 Hardley Richard'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
05:01.
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:
Richard Hardley's performance in the 2024 Gdansk HYROX race places him solidly in the top 34% of his age group and overall, showcasing his commendable athleticism and dedication. His total running time was 01:58 faster than average, indicating a strong running profile. However, his performance in several strength-focused segments, particularly Wall Balls, Burpees Broad Jump, and Sandbag Lunges, was considerably slower than average, highlighting areas for potential improvement. Richard's pacing appears well-managed in the early running segments, but there's room to optimize his strength and endurance in the latter part of the race to maintain a consistent performance throughout. His faster roxzone time suggests efficient transitions, yet overall fitness and specific strength elements need enhancement to elevate his rank further.
Segments to Improve:
Wall Balls: Richard's performance in Wall Balls was significantly slower, indicating a need for improvement in both strength and technique. To enhance this, he should focus on high-intensity interval training (HIIT) incorporating air squats, thrusters with a medicine ball, and regular practice with wall balls of varying weights to improve power and endurance. Technique drills emphasizing squat depth, ball targeting, and breathing can also enhance efficiency.
Burpees Broad Jump: This segment requires explosive strength and coordination. Plyometric exercises such as box jumps, broad jumps, and burpees (without the jump) can build the necessary power. Integrating these exercises into circuit training will improve endurance. Practicing the full movement with emphasis on form and minimizing ground contact time will enhance speed and efficiency in this segment.
Sandbag Lunges: The slower time here suggests a need for improved lower body strength and endurance. Lunges with progressively heavier weights, sandbag squats, and step-ups can build the requisite muscle groups. Incorporating these exercises into endurance circuits will also help simulate race conditions, improving his ability to maintain performance under fatigue.
Sled Push: To improve in this area, Richard should focus on leg strength and power. Exercises like weighted sled pushes, heavy squats, and leg presses can build the necessary muscle. Additionally, high-intensity sprints with shorter rest periods can improve his explosive power, crucial for better sled push times.
Race Strategies:
Start Strong but Steady: While Richard has shown the ability to start faster than average, it's crucial to balance this with maintaining energy for strength-intensive segments. A slightly more conservative start can allow for stronger finishes in later segments.
Segment Focus Training: Prioritize training sessions that mimic the race's structure, alternating between running and the specific exercises detailed above. This approach will help improve both his strength in weaker areas and his ability to transition quickly between different types of challenges.
Recovery and Transition: Given Richard's efficient roxzone times, focusing on active recovery during these transitions can further enhance his performance. Techniques such as deep breathing, dynamic stretching, or even strategic pacing during easier running segments can help maintain his energy levels throughout the race.
Mid-Race Evaluation: Implementing a mid-race check-in strategy where Richard assesses his fatigue levels, hydration status, and mental focus can help him make real-time adjustments to his pacing or effort distribution, especially before entering a strength-focused segment.
By focusing on these identified areas for improvement and implementing the suggested strategies, Richard Hardley can transform his weaknesses into strengths. With targeted training and strategic race planning, there is a strong potential for him to improve his overall rank and performance in future HYROX races.
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