Dive into this athlete’s performance at 2023 Los Angeles 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 Valentine 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 Valentine Sam'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 Valentine 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.
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 Valentine 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 03:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:42 | 45:58 to 44:16 | 45.3% |
| Ski Erg | 00:49 | 05:48 to 04:59 | 21.8% |
| Wall Balls | 00:19 | 04:37 to 04:18 | 8.4% |
| Sled Push | 00:18 | 02:47 to 02:29 | 8.0% |
| Rowing | 00:17 | 05:31 to 05:14 | 7.6% |
| Sandbag Lunges | 00:12 | 04:39 to 04:27 | 5.3% |
| Farmers Carry | 00:08 | 02:13 to 02:05 | 3.6% |
| Sled Pull | 00:00 | 04:44 to 04:44 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:11 to 05:11 | 0.0% |
| Valentine Sam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:49 | 00:00 | 05:02 +00:47 | 00:00 +00:00 |
| Ski Erg | 05:48 | 05:49 | 05:04 +00:44 | 05:02 +00:47 |
| Running 2 | 05:26 | 11:37 | 05:25 +00:01 | 10:06 +01:31 |
| Sled Push | 02:47 | 17:03 | 02:40 +00:07 | 15:31 +01:32 |
| Running 3 | 05:38 | 19:50 | 05:41 -00:03 | 18:11 +01:39 |
| Sled Pull | 04:44 | 25:28 | 05:36 -00:52 | 23:52 +01:36 |
| Running 4 | 06:05 | 30:12 | 05:43 +00:22 | 29:28 +00:44 |
| Burpees Broad Jump | 05:11 | 36:17 | 05:56 -00:45 | 35:11 +01:06 |
| Running 5 | 06:06 | 41:28 | 05:52 +00:14 | 41:07 +00:21 |
| Rowing | 05:31 | 47:34 | 05:19 +00:12 | 46:59 +00:35 |
| Running 6 | 05:39 | 53:05 | 05:46 -00:07 | 52:18 +00:47 |
| Farmers Carry | 02:13 | 58:44 | 02:13 +00:00 | 58:04 +00:40 |
| Running 7 | 05:31 | 01:00:57 | 05:44 -00:13 | 01:00:17 +00:40 |
| Sandbag Lunges | 04:39 | 01:06:28 | 04:39 +00:00 | 01:06:01 +00:27 |
| Running 8 | 05:48 | 01:11:07 | 06:06 -00:18 | 01:10:40 +00:27 |
| Wall Balls | 04:37 | 01:16:55 | 04:47 -00:10 | 01:16:46 +00:09 |
| Roxzone | 06:42 | 01:28:06 | 06:33 +00:09 | 01:28:06 |
Sam's best running lap was impressive, finishing in just 00:05:26. However, his performance in some segments was slower than average, including Running 1, Ski Erg, Running 4, Running 5, and Rowing. These segments accounted for the most time lost during the race.
- Transition Efficiency: Sam should work on improving his transition time between segments. This can be achieved through practicing quick and efficient movements during training. By reducing the time spent in the Roxzone, Sam can gain valuable seconds that can make a difference in his overall race time.
- Strength Training: Since Sam's total running time was slower than average, he should prioritize strength training to improve his running performance. Incorporating exercises such as squats, lunges, and deadlifts into his training routine can help him build leg strength and power, which will translate to improved running speed and endurance.
- Endurance Training: To improve his overall endurance, Sam should incorporate longer distance runs into his training routine. Gradually increasing the distance and duration of his runs will help him build the necessary stamina for the race.
- Interval Training: Incorporating interval training, such as high-intensity interval runs or intervals on the Ski Erg, can help Sam improve his speed and endurance. By alternating between periods of intense effort and recovery, he can push his limits and improve his overall performance.
- Technique Training: Sam should focus on practicing proper form and technique for each segment of the race. This includes running form, Ski Erg technique, rowing technique, and any other specific movements required in the race. Working with a coach or trainer to ensure proper form and technique can help optimize his performance and reduce the risk of injury.
By implementing these strategies and incorporating specific training exercises and techniques, Sam can improve his performance in the HYROX race. It is important for him to focus on both his strengths and areas of improvement to maximize his potential and achieve his goals.
| Similar Athletes | |||
|---|---|---|---|
| Gnisci Sarah | 2024 Hamburg | 01:28:32 | |
| Drueck Isabelle | 2023 Frankfurt | 01:27:57 | |
| Llewellyn Carmel | 2024 Sports Direct HYROX London | 01:28:10 | |
| Hesse Monica | 2022 Hamburg | 01:28:36 | |
| Knigge Sophie | 2023 München | 01:28:17 | |
| Vermolen Isabel | 2023 Amsterdam | 01:28:35 | |
| Hirabayashi Momori | 2024 Singapore National Stadium | 01:27:37 | |
| Goodall Eilidh | 2023 Malmö | 01:28:17 | |
| Goncalves Monica | 2023 Paris | 01:28:27 | |
| Curley Catherine | 2024 Rimini | 01:28:28 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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