Dive into this athlete’s performance at 2024 Sports Direct HYROX 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.
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 Evans Harrison'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 Evans Harrison'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 Evans Harrison'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 Evans Harrison'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
05:43.
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:
Harrison Evans showcased a commendable performance in the 2024 Sports Direct HYROX London, finishing in the top 28% of all athletes and the top 33% in his age group. His overall time and percentile rankings indicate a balanced athlete with strengths in both running and strength exercises. However, his total running time was slightly slower than average, suggesting a potential area for improvement to elevate his overall ranking. The significant improvement in the last running segment and faster roxzone time compared to the average highlights Harrison's strong finish and efficient transition skills, revealing a hybrid athlete profile with a slight inclination towards strength exercises. The initial running segments indicate a slower start, suggesting pacing issues that could be fine-tuned for a more balanced race performance.
Segments to Improve:
Run Total: Given the total running time is slower than average, incorporating interval training can be beneficial. Focus on intervals that mimic the race's structure, alternating between high-intensity sprints and recovery jogs. Additionally, endurance runs that gradually increase in distance will help build stamina. Incorporating hill sprints and tempo runs will also improve running economy and pace.
Burpees Broad Jump: This segment showed a notable deficiency. To improve, focus on plyometric exercises such as box jumps, jump squats, and lunge jumps to enhance explosive power. Practicing burpees separately with an emphasis on form and speed, gradually integrating broad jumps to ensure a seamless transition between movements.
Sled Pull: The slower time in this segment suggests a need to strengthen the posterior chain. Incorporating deadlifts, pull-throughs, and kettlebell swings can improve strength in the required areas. Practicing with a weighted sled or resistance bands can mimic the race conditions, focusing on maintaining posture and an even pace throughout.
Wall Balls: A segment where performance was average. To improve, work on squat depth and power through exercises like thrusters and overhead squats. Practicing wall balls with varying weights and heights can also help adapt to different conditions and improve endurance in this exercise.
Farmers Carry: Grip strength and core stability are key here. Incorporate farmer's walks with incrementally heavier weights, mixed grip hangs for grip strength, and core exercises like planks and dead bugs to improve overall stability and efficiency in this segment.
Race Strategies:
Pacing: Analyzing the splits, it's evident that a more consistent pace throughout the race could benefit overall performance. Implementing a pacing strategy that starts conservatively and gradually increases intensity can help conserve energy for a strong finish. Training sessions should mimic race conditions as closely as possible to fine-tune this pacing strategy.
Transitions: Although Harrison showed efficiency in transitions (roxzone), continuous practice in switching between running and strength exercises with minimal rest will further enhance performance. Setting up a circuit that simulates the race's structure can be beneficial for practicing seamless transitions.
Strength Endurance: Focusing on building endurance in strength exercises through higher repetition ranges and circuit training can ensure that performance in these segments doesn't drop off in the latter stages of the race. This approach will help in maintaining a strong pace throughout all exercises.
Mental Preparation: The mental aspect of racing, particularly in enduring the challenging segments back-to-back, cannot be understated. Visualization techniques, meditation, and practicing racing scenarios mentally can prepare Harrison to tackle the race's demands effectively.
In conclusion, Harrison Evans has demonstrated strong potential in the HYROX race with notable strengths in strength exercises and efficient transitions. With a focus on improving running endurance, pacing strategies, and specific strength exercise performance, there's a clear path to elevating his overall race performance. Tailored training, strategic race planning, and mental preparation will be key components in achieving this goal.