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 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 Shah Chirag'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 Shah Chirag'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 Shah Chirag'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 Shah Chirag'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 05:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:20 | 06:03 to 04:43 | 23.0% |
| Sandbag Lunges | 01:16 | 05:53 to 04:37 | 21.8% |
| Sled Push | 01:08 | 03:43 to 02:35 | 19.5% |
| Sled Pull | 00:47 | 05:13 to 04:26 | 13.5% |
| Wall Balls | 00:25 | 06:10 to 05:45 | 7.2% |
| Farmers Carry | 00:23 | 02:21 to 01:58 | 6.6% |
| Ski Erg | 00:18 | 04:37 to 04:19 | 5.2% |
| Rowing | 00:11 | 04:51 to 04:40 | 3.2% |
| Run Total | 00:00 | 37:28 to 37:28 | 0.0% |
| Shah Chirag | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:27 | 00:00 | 04:29 +00:58 | 00:00 +00:00 |
| Ski Erg | 04:37 | 05:27 | 04:24 +00:13 | 04:29 +00:58 |
| Running 2 | 04:14 | 10:04 | 04:52 -00:38 | 08:53 +01:11 |
| Sled Push | 03:43 | 14:18 | 02:50 +00:53 | 13:45 +00:33 |
| Running 3 | 04:39 | 18:01 | 05:14 -00:35 | 16:35 +01:26 |
| Sled Pull | 05:13 | 22:40 | 04:45 +00:28 | 21:49 +00:51 |
| Running 4 | 04:23 | 27:53 | 05:13 -00:50 | 26:34 +01:19 |
| Burpees Broad Jump | 06:03 | 32:16 | 05:03 +01:00 | 31:47 +00:29 |
| Running 5 | 04:37 | 38:19 | 05:23 -00:46 | 36:50 +01:29 |
| Rowing | 04:51 | 42:56 | 04:45 +00:06 | 42:13 +00:43 |
| Running 6 | 04:34 | 47:47 | 05:15 -00:41 | 46:58 +00:49 |
| Farmers Carry | 02:21 | 52:21 | 02:07 +00:14 | 52:13 +00:08 |
| Running 7 | 04:33 | 54:42 | 05:14 -00:41 | 54:20 +00:22 |
| Sandbag Lunges | 05:53 | 59:15 | 04:53 +01:00 | 59:34 -00:19 |
| Running 8 | 05:04 | 01:05:08 | 05:45 -00:41 | 01:04:27 +00:41 |
| Wall Balls | 06:10 | 01:10:12 | 06:14 -00:04 | 01:10:12 +00:00 |
| Roxzone | 06:39 | 01:22:53 | 06:27 +00:12 | 01:22:53 |
Chirag, you crushed it out there at the 2024 London Hyrox! Finishing in 1:22:53 puts you in the top 6% of 4462 athletes—now that's something to flex about! 💪 Your total running time of 37:28 is impressive, coming in 4:07 faster than average. It looks like you've got a strong runner profile, which is fantastic, but there are areas where we can sharpen that blade. Your pacing was a bit of a rollercoaster; starting off slower in Running 1 and then picking up the pace significantly in subsequent runs shows that you may have held back a bit initially. Just remember, it's a race, not a stroll in the park! 🏃♂️
Now, let's dive into the segments where you can really crank it up a notch. Here are your key areas for improvement, along with some drills and techniques to make them your new strengths:
Burpees can be a real party pooper if not approached right. Focus on explosive power and form. Work on your jump technique: aim for a soft landing to engage your legs. Try doing sets of 10 burpees followed by broad jumps for distance. Rest only as needed to keep that heart rate up.
These are essential for leg strength and endurance. Practice weighted lunges with a sandbag to build strength. Aim for 3 sets of 10 lunges per leg, focusing on keeping your torso upright and stepping far enough to engage your glutes. Consider circuit training with quick transitions between lunges and running to simulate race conditions.
To push that sled like it's your ex's car, you'll want to work on your leg drive and core stability. Incorporate heavy sled pushes into your weekly routine—go for short, intense bursts of 20-30 meters, then rest. Also, add in some leg strength work, like squats and deadlifts, to really build that muscle.
Transition time is crucial, and it looks like you might have taken a little too long to grab your breath. Practice fluid transitions during your training—set a timer for your rest periods and stick to it. A good drill is to do sets of exercises followed immediately by a short run, minimizing downtime.
Building upper body strength will help here. Incorporate rows and pull-ups into your routine. For sled pulls, focus on maintaining a steady pace and keeping your core engaged. Pull for short distances and increase weight progressively to build endurance.
These can feel like a chore, but they’re a fantastic full-body workout. Focus on your squat depth and throwing technique. Do sets of 15-20 wall balls with a quick rest in between to mimic race fatigue. Aim for a consistent rhythm; it's all about the flow!
Grip strength is key! Include farmers carries in your training with heavy kettlebells or dumbbells. Aim for distances of 30-50 meters, focusing on keeping your shoulders back and core engaged. This will not only help your grip but also improve your overall stability.
This machine can feel like a torture device, but it’s great for building upper body endurance. Incorporate interval training on the Ski Erg—30 seconds of all-out effort followed by 30 seconds of rest. Work on your technique, ensuring you engage your core and use your legs as well.
On race day, let’s talk strategy. Start with a slightly more aggressive pace in your first run—use that runner profile to your advantage! Don't hold back too much. For the transitions, visualize each segment during your training; it’ll help you flow through them on race day. Plan your water breaks and don’t overdo it on the rests—keep it efficient. And, of course, keep your mental game strong. Remember what they say: “It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.”
Chirag, you've got the potential to make those weak segments your playground! Focus on the outlined drills and strategies, and you’ll be amazed at the improvements you’ll see in your next race. Keep pushing, keep grinding, and remember: “Success isn’t given. It’s earned.” Get out there and show them what you’re made of! 💥💥
You've got this, and I’m here to help you every step of the way. Keep that fire alive! Let's turn those weaknesses into strengths together. Until next time, keep hustling, and don’t forget to have fun out there. I’m The Rox-Coach, signing off! 🏆
| Similar Athletes | |||
|---|---|---|---|
| Loudon Michael | 2024 Paris | 01:22:36 | |
| Rose Tobias | 2024 Hamburg | 01:22:38 | |
| Grant Stuart | 2024 Malaga | 01:22:51 | |
| Bjerregaard Rasmus | 2024 Malaga | 01:22:39 | |
| Schönbach Christian | 2023 Stuttgart | 01:22:43 | |
| Kintzel Martin | 2022 Essen | 01:23:20 | |
| Stefanetti Daniel | 2023 Melbourne | 01:23:01 | |
| Engelbrecht Sj | 2024 Cape Town | 01:22:34 | |
| Ravera Daniele | 2024 Rimini | 01:23:01 | |
| Crudden Ciaran | 2024 Birmingham | 01:22:26 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 01:23:23 | |
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