Williamson Sam Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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 30-34 #165061 01:23:39 295th in AG | Top 53.5% 1230th | Top 45.5%
-01:08
40:40
Run Total
-00:08
05:05
Avg. Lap
+00:19
04:47
Best Lap
+01:18
36:33
Workout Total
+00:10
04:34
Avg. Workout
-00:08
06:31
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 Williamson 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 Williamson 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 Williamson 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 Williamson 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 03:37. Check the detail of the improvement plan below.

01:26 Potential Improvement 39.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:26 07:16 to 05:50 39.6%
Sandbag Lunges 01:03 05:43 to 04:40 29.0%
Burpees Broad Jump 00:43 05:31 to 04:48 19.8%
Sled Push 00:13 02:50 to 02:37 6.0%
Farmers Carry 00:12 02:11 to 01:59 5.5%
Ski Erg 00:00 04:13 to 04:13 0.0%
Sled Pull 00:00 04:17 to 04:17 0.0%
Rowing 00:00 04:32 to 04:32 0.0%
Run Total 00:00 40:40 to 40:40 0.0%

Splits Time

Williamson Sam Perfect Race
Splits Total Average Total
Running 1 05:34 00:00 04:32 +01:02 00:00 +00:00
Ski Erg 04:13 05:34 04:24 -00:11 04:32 +01:02
Running 2 04:47 09:47 04:52 -00:05 08:56 +00:51
Sled Push 02:50 14:34 02:51 -00:01 13:48 +00:46
Running 3 05:00 17:24 05:17 -00:17 16:39 +00:45
Sled Pull 04:17 22:24 04:48 -00:31 21:56 +00:28
Running 4 04:58 26:41 05:15 -00:17 26:44 -00:03
Burpees Broad Jump 05:31 31:39 05:06 +00:25 31:59 -00:20
Running 5 05:02 37:10 05:25 -00:23 37:05 +00:05
Rowing 04:32 42:12 04:46 -00:14 42:30 -00:18
Running 6 04:59 46:44 05:17 -00:18 47:16 -00:32
Farmers Carry 02:11 51:43 02:08 +00:03 52:33 -00:50
Running 7 05:02 53:54 05:17 -00:15 54:41 -00:47
Sandbag Lunges 05:43 58:56 04:56 +00:47 59:58 -01:02
Running 8 05:20 01:04:39 05:50 -00:30 01:04:54 -00:15
Wall Balls 07:16 01:09:59 06:16 +01:00 01:10:44 -00:45
Roxzone 06:31 01:23:39 06:39 -00:08 01:23:39
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Sam Williamson's performance in the 2024 Birmingham HYROX race was commendable. He ranked in the top 29% of 4107 athletes and within the top 36% of his age group (30-34). His overall finish time was 01:23:39, showing solid endurance. Most notably, his total running time was 01:21 faster than average. This indicates that Sam has a strong running profile. However, it seems he started the race slower than average in Running 1, but progressively gained speed in subsequent running segments. This might suggest that Sam could work on optimising his race-start strategy.

Segments to Improve

  • Wall Balls: With a time of 00:07:16, which is 01:01 slower than average, this segment needs improvement. Incorporate more lower body and core strength exercises in your training such as squats, lunges and planks. Also practice the actual Wall Balls exercise to improve your technique and speed.
  • Sandbag Lunges: Sam was 00:48 slower than average in this segment. It suggests that there might be room for improvement in his lower body strength and endurance. Training should include lunges with and without weight, as well as other leg strengthening exercises such as squats and deadlifts.
  • Burpees Broad Jump: This was another slower segment for Sam, as he was 00:30 slower than average. Plyometric exercises such as box jumps and burpees would be beneficial to improve his power and agility. Practising the actual burpee broad jump movement would also help in improving the technique and speed.
  • Roxzone: Sam's time was average in this segment. To improve this, he should work on his speed and agility in transition. Drills that mimic the transition from one segment to another could be beneficial.
  • Sled Push: Sam was slightly faster than average in this segment, but there's still room for improvement. This exercise requires lower body strength and power, so incorporating speed training and strength building exercises like squats and lunges would be helpful.

Race Strategies

Given Sam’s strong running profile, it would be advantageous for him to maintain a steady pace throughout the race, saving energy for the strength-based segments. As the race progresses, he should aim to increase his speed in the running segments. Additionally, focusing on quick and efficient transitions between segments will also help in reducing the overall time. As for the strength-based segments, practicing the actual movements in training will improve his technique and speed during the race.

Similar Athletes
Štern Primož 2019 Wien 01:23:42
Lopez Fernandez Jesus 2024 Madrid 01:23:50
Paul Ludovic 2024 Marseille 01:23:19
Daran Fabien 2023 Frankfurt 01:24:00
Loughton Harry 2024 Manchester 01:23:34
Vaquero Ramos Jose Antonio 2023 Madrid 01:23:34
Van Montfoort Vincent 2023 Amsterdam 01:24:05
Adejumo Samuel 2021 London 01:23:12
Petit Antoine 2024 Bordeaux 01:23:23
Mota Pepe 2024 Bilbao 01:23:18

Measure Your Performance Against Top Athletes

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