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.
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 Burgess Chris'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 Burgess Chris'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 Burgess Chris'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 Burgess Chris'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
03:23.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Chris Burgess demonstrated a commendable performance in the 2024 Glasgow HYROX, finishing in the top 52% of all athletes and squarely in the middle of his age group. This indicates a balanced, albeit room-for-improvement, athleticism across both strength and endurance disciplines. His total running time was notably 23 seconds faster than average, showcasing a runner's profile. However, this advantage in running was partially offset by slower-than-average performance in several strength-focused segments and transitions (roxzone), suggesting that while Chris has a solid endurance base, improvements in strength and efficiency in transitions could yield significant performance gains.
Segments to Improve:
Sled Push: Chris's performance in sled push was significantly slower than average, indicating a potential lack of lower-body strength and/or technique. Improvement Strategy: Incorporate heavy leg presses, squats, and sled push drills into the training regime. Focus on increasing explosive power with plyometric exercises such as box jumps and squat thrusts. Technique-wise, ensure a low stance with a constant forward lean to maximize force application.
Sled Pull: Similar to the sled push, the sled pull segment was below average. Improvement Strategy: Strengthen the posterior chain (hamstrings, glutes, and lower back) with exercises like deadlifts, Romanian deadlifts, and kettlebell swings. Practice sled pull drills focusing on maintaining a consistent pace while employing a proper grip and arm position to optimize pull efficiency.
Roxzone: The slower roxzone time suggests inefficiency in transitions and possibly overall fitness. Improvement Strategy: Enhance overall conditioning with high-intensity interval training (HIIT) and practice swift transitions between exercises in training sessions. Drills that mimic race day transitions can improve speed and reduce downtime.
Rowing: A slightly slower performance in rowing could indicate a need for better technique or upper body endurance. Improvement Strategy: Focus on rowing technique, ensuring proper posture and efficient stroke. Incorporate upper body endurance workouts, such as long-distance rowing at a steady pace, and interval training on the rower to improve power and stamina.
Race Strategies:
Pacing: Given Chris's stronger running performance, maintaining a steady pace in early running segments could conserve energy for strength-based challenges. Avoid starting too fast to prevent early fatigue. Implementing negative splits, where each running segment is completed slightly faster than the previous, could optimize overall race time.
Strength Segments: Prioritize technique and consistent pacing over speed in strength segments to avoid unnecessary fatigue. For sled pushes and pulls, focus on maintaining a low, powerful stance and using body weight to aid in movement.
Transitions (Roxzone): Reduce time in transitions by practicing quick switches between exercises in training. Work on minimizing rest time and establishing a swift, efficient routine for moving from one segment to the next.
Endurance Training: Although Chris has a solid endurance base, integrating mixed modality endurance workouts that combine running with functional strength exercises can enhance overall race performance, particularly in managing the fatigue that comes from alternating between running and strength segments.
In conclusion, Chris Burgess has demonstrated a promising foundation in endurance, with significant potential for improvement in strength and transition efficiency. Tailoring his training to address these areas while fine-tuning his race strategies could see him rise substantially in the ranks in future HYROX events.