Dive into this athlete’s performance at 2023 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.
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.
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.
This section showcases the entire Snodgrass Christian'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 Snodgrass Christian's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Snodgrass Christian'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.
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 Snodgrass Christian'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 05:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:33 | 06:08 to 04:35 | 28.5% |
| Sandbag Lunges | 01:28 | 06:14 to 04:46 | 27.0% |
| Sled Push | 01:15 | 03:55 to 02:40 | 23.0% |
| Wall Balls | 00:44 | 06:42 to 05:58 | 13.5% |
| Farmers Carry | 00:16 | 02:17 to 02:01 | 4.9% |
| Rowing | 00:06 | 04:49 to 04:43 | 1.8% |
| Burpees Broad Jump | 00:04 | 04:59 to 04:55 | 1.2% |
| Ski Erg | 00:00 | 04:15 to 04:15 | 0.0% |
| Run Total | 00:00 | 40:11 to 40:11 | 0.0% |
| Snodgrass Christian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:06 | 00:00 | 04:35 -01:29 | 00:00 +00:00 |
| Ski Erg | 04:15 | 03:06 | 04:25 -00:10 | 04:35 -01:29 |
| Running 2 | 04:36 | 07:21 | 04:54 -00:18 | 09:00 -01:39 |
| Sled Push | 03:55 | 11:57 | 02:51 +01:04 | 13:54 -01:57 |
| Running 3 | 05:12 | 15:52 | 05:21 -00:09 | 16:45 -00:53 |
| Sled Pull | 06:08 | 21:04 | 04:50 +01:18 | 22:06 -01:02 |
| Running 4 | 04:45 | 27:12 | 05:20 -00:35 | 26:56 +00:16 |
| Burpees Broad Jump | 04:59 | 31:57 | 05:13 -00:14 | 32:16 -00:19 |
| Running 5 | 06:21 | 36:56 | 05:30 +00:51 | 37:29 -00:33 |
| Rowing | 04:49 | 43:17 | 04:47 +00:02 | 42:59 +00:18 |
| Running 6 | 05:25 | 48:06 | 05:21 +00:04 | 47:46 +00:20 |
| Farmers Carry | 02:17 | 53:31 | 02:08 +00:09 | 53:07 +00:24 |
| Running 7 | 05:16 | 55:48 | 05:20 -00:04 | 55:15 +00:33 |
| Sandbag Lunges | 06:14 | 01:01:04 | 05:00 +01:14 | 01:00:35 +00:29 |
| Running 8 | 05:34 | 01:07:18 | 05:56 -00:22 | 01:05:35 +01:43 |
| Wall Balls | 06:42 | 01:12:52 | 06:22 +00:20 | 01:11:31 +01:21 |
| Roxzone | 05:09 | 01:24:34 | 06:41 -01:32 | 01:24:34 |
Christian's best running lap was 00:03:06, which was 01:19 faster than the average. This indicates that he has a strong running ability.
Training Strategies:
- Incorporate lunges into his strength training routine, gradually increasing the weight of the dumbbells or sandbag used.
- Include exercises that target the quadriceps, hamstrings, and glutes, such as squats, deadlifts, and step-ups.
- Practice lunges with a weighted sandbag to simulate the race conditions.
- Work on improving muscular endurance through high-repetition sets of lunges.
2. Sled Pull:
Christian's time for the Sled Pull segment was 00:06:08, which was 00:58 slower than the average. To improve this segment, Christian should focus on developing better pulling power and overall strength.
Training Strategies:
- Incorporate exercises that target the muscles used in pulling, such as rows, lat pulldowns, and cable pull-throughs.
- Practice sled pulls during training sessions, gradually increasing the weight of the sled.
- Focus on improving grip strength through exercises like farmer's carries and dead hangs.
3. Running 5:
Christian's time for Running 5 was 00:06:21, which was 00:51 slower than the average. To improve this segment, Christian should focus on improving his running endurance and speed.
Training Strategies:
- Incorporate interval training into his running routine, alternating between high-intensity sprints and recovery jogs.
- Include longer distance runs to build endurance.
- Incorporate hill sprints or incline treadmill runs to improve leg strength and power.
- Work on improving running form and efficiency through drills such as high knees, butt kicks, and strides.
4. Sled Push:
Christian's time for the Sled Push segment was 00:03:55, which was 00:46 slower than the average. To improve this segment, Christian should focus on building lower body strength and improving his pushing power.
Training Strategies:
- Incorporate exercises that target the muscles used in pushing, such as squats, leg presses, and step-ups.
- Practice sled pushes during training sessions, gradually increasing the resistance or distance.
- Focus on improving explosive leg power through exercises like box jumps and power cleans.
5. Wall Balls:
Christian's time for the Wall Balls segment was 00:06:42, which was 00:18 slower than the average. To improve this segment, Christian should focus on improving his upper body strength and endurance.
Training Strategies:
- Incorporate exercises that target the muscles used in wall balls, such as thrusters, overhead presses, and medicine ball slams.
- Practice wall balls with a weighted medicine ball, gradually increasing the weight.
- Focus on improving shoulder stability and mobility through exercises like shoulder presses and band pull-aparts.
- Pacing: Christian should analyze his pacing throughout the race to ensure he is not starting too fast and burning out later. Maintaining a consistent pace can lead to better overall performance.
- Transitions: Christian should work on improving his transition time in the roxzone. This can be achieved through improved overall fitness and practicing quick and efficient transitions during training sessions.
- Strength vs. Running: Based on Christian's total running time being faster than average, he has a more runner profile. To further enhance his performance, he should focus on incorporating more strength training exercises to improve his overall strength and power.
- Hybrid Training: To excel in the HYROX race, which combines both running and strength exercises, Christian should continue to train in a hybrid manner, balancing his running workouts with strength training sessions.
Overall, Christian Snodgrass had a strong performance in the 2023 Birmingham HYROX race. By focusing on improving the identified segments and implementing the suggested training strategies and techniques, he can further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Aberer Christian | 2024 Vienna - European Championship | 01:24:39 | |
| Mckaig Scott | 2024 Manchester | 01:24:05 | |
| Hann Anthony | 2023 Glasgow | 01:24:08 | |
| Labor Patrick | 2023 München | 01:24:30 | |
| Iancu Marin Constantin | 2024 Bilbao | 01:24:53 | |
| Magpantay PJ | 2024 Washington - North American Championships | 01:24:33 | |
| Garry Jordan | 2023 Manchester | 01:24:08 | |
| Walz Christian | 2019 Frankfurt | 01:24:07 | |
| Winter Jack | 2024 Birmingham | 01:24:32 | |
| Sztajnert Aleksander | 2024 Katowice | 01:24:04 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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