De SousaWebb Freddie
Hyrox Result
Dive into this athlete’s performance at 2024 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
841 similar athletes.
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 841 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 841 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire De SousaWebb Freddie'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 De SousaWebb Freddie'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 841 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 De SousaWebb Freddie'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 De SousaWebb Freddie'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
05:46.
Check the detail of the improvement plan below.
04:16
Potential Improvement
74.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Freddie, you crushed it out there at the 2024 London HYROX! Finishing in the top 91% overall and 94% in your age group is no small feat—way to represent GBR! Your total time of 01:48:31 shows you’ve got the heart of a lion. 🦁 However, we’ve got some room to fine-tune your performance and take it to the next level.
Looking at your pacing, it appears you started a bit on the slower side during the first run, and while you found your groove later on, the overall running time of 00:55:04 is a tad slower than the average. This suggests you may lean more towards a strength profile rather than a pure runner’s profile. Let's build that running endurance while keeping your strength in check!
Segments to Improve:
Now, let’s dive into the segments where you can make some serious gains:
- Roxzone (12:44) - You spent way too long in transition, which is a killer for your overall time. Aim to streamline your transitions; they should be swift, like a ninja on energy drinks! 🥷
- Drills: Practice quick transitions between exercises during your training. Set a timer and see how quickly you can move from one station to another.
- Exercises: Include circuit training that mimics the race flow, so you can get used to switching from strength to running seamlessly.
- Sled Pull (07:49) - You were 01:24 slower than average. Time to channel your inner polar bear and pull that sled like it’s made of marshmallows!
- Drills: Incorporate heavy sled pulls into your workouts. Try intervals where you pull for 20-30 seconds, rest, and repeat.
- Form Correction: Ensure your body is low and your core is tight during pulls. Engage your legs fully and avoid leaning too far back.
- Sled Push (03:36) - Only 00:04 faster than average, which means you can definitely push harder! It’s like pushing a shopping cart full of bricks—let’s get that speed up!
- Drills: Push heavier sleds for shorter distances with minimal rest. Focus on explosive power.
- Strength Training: Squats and leg presses will build the muscle you need to push that sled like a champ!
- Overall Running Performance - With a total running time of 00:55:04, you’ve got room to improve your endurance and speed. Your pacing was a bit conservative, especially in the first run where you were 01:18 slower than average. Let’s pick up the pace!
- Drills: Incorporate interval training into your running regimen. Alternate between sprinting and jogging to build both speed and endurance.
- Long Runs: Schedule at least one long run per week to build your aerobic base. Aim for 8-10 km at a comfortable pace.
Race Strategies:
- Start Strong: Don’t hold back in your first run. Get into a rhythm that feels challenging but sustainable. You want to grab that momentum early on.
- Focus on Breathing: During the strength exercises, maintain a steady breathing pattern. This will help you keep your heart rate manageable and energy levels high.
- Visualize Transitions: Before the race, mentally walk through each transition. Picture yourself moving quickly and efficiently—this mental prep can pay off big time!
Conclusion:
Freddie, you’ve got the makings of a serious competitor, and with a bit of fine-tuning, you’ll be breezing through those obstacles like they’re nothing. Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.” Let’s keep that fire burning and work on those areas for your next race. 💥
Keep pushing, stay strong, and let’s turn those weaknesses into strengths! You’ve got this, champion! 🏆
- The Rox-Coach
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator