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 Adam Harry'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 Adam Harry'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 Adam Harry'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 Adam Harry'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
03:55.
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
Harry Adam's performance in the 2024 Glasgow HYROX event places him solidly in the top half of participants, both overall and within his age group. Notably, his overall time and rank suggest a balanced athlete with areas of both strength and potential improvement. Analysis indicates that Harry has a hybrid profile with a slight inclination towards strength-based activities, given his Total running time was slower than average. His pacing across the running segments suggests a consistent effort, although starting slightly faster than average in the initial runs, which could indicate room for pacing strategy adjustments. The Roxzone time being faster than average suggests good overall fitness and effective transition times between exercises.
Segments to Improve
Run Total: Harry's total running time being slower than average highlights a key area for improvement. Focusing on endurance and speed work can enhance this aspect. Integrate interval training sessions twice a week, alternating between short, high-intensity sprints and longer, paced runs. Incorporate hill runs to build strength and endurance.
Burpees Broad Jump: This segment significantly impacted Harry's time. To improve, focus on plyometric exercises such as box jumps, squat jumps, and broad jumps to enhance explosive power. Also, refining burpee technique to ensure efficiency and energy conservation during the movement can help reduce time spent on this obstacle.
Sled Pull: While Harry's performance here is above average, there's room for improvement. Increase grip strength and back endurance through exercises like deadlifts, farmer's walks, and grip strengthener tools. Practice pulling movements with a weighted sled or resistance bands to mimic race conditions.
Wall Balls: A slightly better performance than sled pull, but still a significant area for improvement. Focus on building shoulder endurance and leg power. Incorporate wall ball drills, emphasizing form and efficiency. Also, integrate shoulder presses and squats into the training regimen to build the necessary muscle endurance.
Race Strategies
Pacing: Adjust pacing strategy to conserve energy for the latter stages of the race. Start at a sustainable pace for the first half, gradually increasing intensity. Use running splits as indicators to adjust pace in real-time.
Transition Efficiency: Although Harry's Roxzone time indicates effective transitions, continuous focus on minimizing time spent between exercises can still yield performance gains. Practice quick transitions in training by setting up mock stations that mimic race conditions.
Strength Endurance: Balance between strength and endurance training is crucial. Incorporate circuit training that combines strength exercises with short bursts of running or high-intensity cardio to mimic race conditions, improving both strength and running endurance.
Nutrition and Recovery: Implement a nutrition plan focused on performance and recovery. Hydration, pre-race meals, and post-race recovery should be tailored to support training intensity and race day demands. Regular stretching, foam rolling, and rest days are essential to prevent injuries and improve overall performance.
By addressing these specific areas and implementing the suggested strategies, Harry Adam can significantly improve his HYROX performance. Tailoring training to enhance both running and strength aspects, refining technique in key exercises, and optimizing race day strategies will contribute to better overall race times and higher rankings in future events.