Season 23/24 2024 Glasgow (2853) HYROX (2585) Men (1770) Longstaff Sam

Longstaff Sam Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 40-44 #143052 01:29:46 168th in AG | Top 62.5% 1062nd | Top 60.0%
-01:45
42:38
Run Total
-00:12
05:20
Avg. Lap
+00:17
05:01
Best Lap
+01:48
39:50
Workout Total
+00:13
04:58
Avg. Workout
-00:01
07:23
Roxzone

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 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 Longstaff 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 Longstaff Sam'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 Longstaff 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.

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 Longstaff 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 03:56. Check the detail of the improvement plan below.

02:06 Potential Improvement 53.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 02:06 07:06 to 05:00 53.4%
Sandbag Lunges 00:51 06:04 to 05:13 21.6%
Sled Push 00:23 03:19 to 02:56 9.7%
Rowing 00:17 05:08 to 04:51 7.2%
Burpees Broad Jump 00:10 05:39 to 05:29 4.2%
Ski Erg 00:09 04:38 to 04:29 3.8%
Farmers Carry 00:00 01:43 to 01:43 0.0%
Wall Balls 00:00 06:13 to 06:13 0.0%
Run Total 00:00 42:38 to 42:38 0.0%

Splits Time

Longstaff Sam Perfect Race
Splits Total Average Total
Running 1 05:01 00:00 04:46 +00:15 00:00 +00:00
Ski Erg 04:38 05:01 04:31 +00:07 04:46 +00:15
Running 2 05:03 09:39 05:07 -00:04 09:17 +00:22
Sled Push 03:19 14:42 03:03 +00:16 14:24 +00:18
Running 3 05:13 18:01 05:36 -00:23 17:27 +00:34
Sled Pull 07:06 23:14 05:13 +01:53 23:03 +00:11
Running 4 05:19 30:20 05:35 -00:16 28:16 +02:04
Burpees Broad Jump 05:39 35:39 05:42 -00:03 33:51 +01:48
Running 5 05:21 41:18 05:47 -00:26 39:33 +01:45
Rowing 05:08 46:39 04:54 +00:14 45:20 +01:19
Running 6 05:14 51:47 05:36 -00:22 50:14 +01:33
Farmers Carry 01:43 57:01 02:18 -00:35 55:50 +01:11
Running 7 05:30 58:44 05:36 -00:06 58:08 +00:36
Sandbag Lunges 06:04 01:04:14 05:26 +00:38 01:03:44 +00:30
Running 8 06:01 01:10:18 06:17 -00:16 01:09:10 +01:08
Wall Balls 06:13 01:16:19 06:55 -00:42 01:15:27 +00:52
Roxzone 07:23 01:29:46 07:24 -00:01 01:29:46
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sam Longstaff showcased a commendable performance in the 2024 Glasgow HYROX race, finishing in the top 67% of all participants and top 70% within his age group. His total running time was 01:59 faster than average, indicating a strong runner profile. However, his performance in strength-based exercises, particularly the Sled Pull and Sandbag Lunges, suggests a need for improvement in this area. Sam's pacing throughout the race appeared to be well-managed, with a strong finish in the running segments, but there is room for enhancement in the transition times between exercises (Roxzone) and in maximizing efficiency in strength-based tasks.

Segments to Improve:

  • Sled Pull: Sam's performance in the Sled Pull was significantly slower than average, indicating a need for improved pulling strength and technique. Recommended drills include weighted sled drags and rows to build upper body and core strength. Practicing with a heavier load than used in races and focusing on maintaining a low, stable posture can help improve efficiency.
  • Sandbag Lunges: Another area for improvement is the Sandbag Lunges. To enhance performance, Sam should incorporate lunges with varied weights and distances into his training. Weighted step-ups and Bulgarian split squats can also strengthen the necessary muscle groups. Emphasis on maintaining an upright posture and engaging the core throughout the movement will be crucial.
  • Roxzone: The average Roxzone time indicates a need for faster transitions and a higher overall fitness level. Interval training combining cardio with strength exercises, mimicking race conditions, can help improve this. Practicing quick transitions between different types of workouts can also reduce Roxzone time.
  • Burpees Broad Jump: To improve in this segment, Sam should focus on plyometric exercises to enhance explosive power and endurance. Exercises such as box jumps, broad jumps, and plyometric push-ups can be beneficial. Concentrating on the efficiency of movement during burpees, like minimizing ground contact time, will also aid performance.

Race Strategies:

  • Start Strong but Steady: Given Sam's tendency to perform well in running segments, a strong but steady start can help conserve energy for strength-based obstacles. Avoiding starting too fast will ensure there is enough energy left for the latter half of the race.
  • Efficient Transitions: Work on reducing Roxzone time by practicing quick and efficient transitions between exercises during training. This includes setting up for the next exercise while catching breath and mentally preparing for the shift in modality.
  • Strength Endurance Training: Incorporating more strength endurance training into the routine can help improve performance in the strength segments. This could include circuit training that combines high-repetition weightlifting with aerobic exercises.
  • Strategic Pacing: Understanding when to push hard and when to conserve energy is key. Since Sam shows strength in running, using the running segments for slight recovery while maintaining a good pace can help save energy for more challenging strength exercises.

By focusing on these areas of improvement and implementing the suggested training techniques, Sam has the potential to significantly enhance his performance in future HYROX races. Balancing his strong running capabilities with improved strength and efficiency in transitions will be crucial for overall success.

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
Similar Athletes
Van Slooten Jonathan 2024 Amsterdam 01:29:54
Hendry Ian 2023 Glasgow 01:29:39
Fawcett David 2024 Birmingham 01:29:56
Korsaan Elian 2024 Rotterdam 01:30:05
Gioia Santo 2022 London 01:29:17
Herzer Joshua 2024 Hamburg 01:29:40
Sieghart Thomas 2023 Hannover 01:29:21
Race Ben 2024 Birmingham 01:29:24
Skrodzki Martin 2024 Frankfurt 01:29:24
Freitag Jonathan 2022 Frankfurt 01:30:04

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Madrid 01:29:07
2023 Glasgow 01:32:55
2024 Birmingham 01:25:58

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