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 Bainbridge Edward'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 Bainbridge Edward'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 Bainbridge Edward'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 Bainbridge Edward'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
04:07.
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:
Edward Bainbridge's performance in the 2024 Glasgow HYROX race places him solidly in the top half of his age group and overall, showcasing a commendable effort across the board. His total running time is notably faster than average, indicating a strong runner's profile. However, there appears to be a greater need for improvement in strength-based segments and transitions between exercises, as suggested by his Roxzone time. The pacing analysis suggests that Edward tends to start his runs at a slightly slower pace but improves as the race progresses, demonstrating good endurance but a potential underestimation of his initial running capabilities. Overall, Edward exhibits a balanced, albeit slightly running-favored, fitness profile with room for targeted enhancements.
Segments to Improve:
Burpees Broad Jump: Edward's performance in this segment was significantly slower than average. To improve, focus on plyometric training to enhance explosive power and coordination. Exercises such as box jumps, squat jumps, and lunge jumps can build the necessary strength and agility. Additionally, practicing the specific technique of the broad jump burpee, focusing on minimizing ground time and maximizing jump distance, will directly translate to better performance.
Sled Push: The slower time here indicates a need for enhanced lower body strength and power. Implement weighted sled pushes and pulls in training, gradually increasing the weight to build strength. Also, focus on improving form, with an emphasis on keeping a low center of gravity and driving powerfully through the legs.
Sandbag Lunges: To improve in this segment, Edward should incorporate more unilateral lower body exercises into his routine, such as lunges and split squats, particularly with added weight to simulate race conditions. This will not only increase leg strength but also improve balance and endurance under load.
Wall Balls: This segment can benefit from targeted upper body and core strength work. Incorporate exercises like medicine ball throws, thrusters, and kettlebell swings to build explosive power, and practice wall ball technique to ensure efficiency and minimize fatigue during the race.
Race Strategies:
Start Strong: Given Edward's tendency to start slower in the running segments, a more aggressive start could conserve or even improve his overall running time. A focused warm-up targeting dynamic stretches and a few short, high-intensity runs could prepare his body to start strong.
Transition Efficiency: The Roxzone time indicates slower transitions, which can be improved with practice. Edward should simulate race conditions in training, moving quickly from one exercise to the next to minimize pause time. This includes setting up equipment in advance and planning the most efficient route through transition zones.
Pace Management: Given his strong finish in later running segments, Edward should focus on maintaining a steady pace from the start, avoiding the tendency to hold back too much early on. Interval training with a focus on maintaining or slightly increasing pace over each interval can help train his body and mind for this approach.
Strength Endurance: To balance his strong running profile, Edward should incorporate more strength endurance work into his training, focusing on high-repetition sets and circuit training that mimics the varied demands of the HYROX race.
Implementing these strategies and focusing on the identified areas for improvement should help Edward enhance his performance in future HYROX races, leveraging his running strengths while bolstering his capabilities in strength-based segments and transitions.