Ridout David
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
260 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 260 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 260 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Ridout David'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 Ridout David'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 260 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 Ridout David'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 Ridout David'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
20:19.
Check the detail of the improvement plan below.
08:29
Potential Improvement
41.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
David Ridout's performance in the 2024 Glasgow Hyrox race demonstrates exceptional running capabilities, clearly standing out in his age group with a total running time of 00:45:34, which is 15:15 faster than the average. This indicates a strong runner profile. Despite this advantage, the splits reveal areas needing significant improvement, particularly in strength-focused exercises. His pacing across the running segments was consistently fast, suggesting a possible overemphasis on running at the expense of strength training. The Roxzone time was faster than average, indicating efficient transition times but also pointing towards a need for improved overall fitness to enhance performance in the strength segments.
Segments to Improve:
- Wall Balls: This segment took David significantly longer than average, indicating a potential lack of explosive power and endurance. To improve, he should incorporate high-intensity interval training (HIIT) with exercises focusing on lower body and core strength, such as squats, thrusters, and medicine ball throws. Emphasis on form and the ability to maintain a consistent pace throughout the set will be crucial.
- Burpees Broad Jump: Another area requiring attention, this exercise tests both cardiovascular endurance and explosive strength. Plyometric training, including jump squats, box jumps, and burpees, will enhance David's explosive power. Additionally, incorporating interval running post these exercises could help mimic the race's compromised running scenarios, improving his resilience.
- Sled Push & Pull: David's performance in these segments suggests a need to improve his overall strength, particularly in his legs, core, and upper body. Specific training should include weighted sled pushes and pulls, along with strength training exercises such as deadlifts, farmer's walks, and leg presses. These exercises will build muscle endurance and strength, directly impacting his performance in these segments.
- Rowing & Ski Erg: Despite being relatively closer to the average, improvements in technique and endurance for these machines could yield better times. Interval training on the rower and SkiErg, focusing on maintaining a high stroke rate while managing breath, will increase efficiency. Technique workshops or coaching sessions could also provide significant benefits.
Race Strategies:
- Start Strong but Steady: Given David's strong running ability, a fast start is beneficial, but pacing is crucial to conserve energy for strength segments. Starting slightly faster than average but saving reserves for challenging exercises could result in a more balanced performance across the board.
- Segment Focus: Prioritizing time on strength training in the weeks leading up to the race will ensure better preparedness for the tougher segments. Balancing running with strength work will help maintain his running edge while improving areas of weakness.
- Transitions: Although David's Roxzone time is better than average, continuous practice in transitioning quickly between exercises can shave off valuable seconds. Simulating race conditions in training, including the setup of equipment and the order of exercises, can improve efficiency.
- Mental Preparation: The physical challenge is matched by the mental endurance required to push through tough segments. Visualization techniques and setting mini-goals throughout the race can keep motivation high and focus sharp.
By addressing these specific areas of improvement and strategically leveraging his running strengths, David has the potential to significantly enhance his overall race performance. Tailored training that focuses on building strength, improving technique in weaker exercises, and fine-tuning race strategies will be key to his success in future Hyrox events.
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
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