Dive into this athlete’s performance at 2024 Perth 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 Pow Colin'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 Pow Colin'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 Pow Colin'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 Pow Colin'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 04:38. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 02:14 | 06:41 to 04:27 | 48.2% |
| Wall Balls | 01:02 | 06:29 to 05:27 | 22.3% |
| Sandbag Lunges | 00:52 | 05:16 to 04:24 | 18.7% |
| Sled Pull | 00:16 | 04:29 to 04:13 | 5.8% |
| Sled Push | 00:09 | 02:36 to 02:27 | 3.2% |
| Ski Erg | 00:05 | 04:21 to 04:16 | 1.8% |
| Rowing | 00:00 | 04:24 to 04:24 | 0.0% |
| Farmers Carry | 00:00 | 01:35 to 01:35 | 0.0% |
| Run Total | 00:00 | 35:41 to 35:41 | 0.0% |
| Pow Colin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:00 | 00:00 | 04:23 +00:37 | 00:00 +00:00 |
| Ski Erg | 04:21 | 05:00 | 04:21 +00:00 | 04:23 +00:37 |
| Running 2 | 04:13 | 09:21 | 04:44 -00:31 | 08:44 +00:37 |
| Sled Push | 02:36 | 13:34 | 02:44 -00:08 | 13:28 +00:06 |
| Running 3 | 04:11 | 16:10 | 05:07 -00:56 | 16:12 -00:02 |
| Sled Pull | 04:29 | 20:21 | 04:34 -00:05 | 21:19 -00:58 |
| Running 4 | 04:12 | 24:50 | 05:06 -00:54 | 25:53 -01:03 |
| Burpees Broad Jump | 06:41 | 29:02 | 04:54 +01:47 | 30:59 -01:57 |
| Running 5 | 04:16 | 35:43 | 05:15 -00:59 | 35:53 -00:10 |
| Rowing | 04:24 | 39:59 | 04:41 -00:17 | 41:08 -01:09 |
| Running 6 | 04:15 | 44:23 | 05:08 -00:53 | 45:49 -01:26 |
| Farmers Carry | 01:35 | 48:38 | 02:04 -00:29 | 50:57 -02:19 |
| Running 7 | 04:30 | 50:13 | 05:06 -00:36 | 53:01 -02:48 |
| Sandbag Lunges | 05:16 | 54:43 | 04:44 +00:32 | 58:07 -03:24 |
| Running 8 | 05:08 | 59:59 | 05:35 -00:27 | 01:02:51 -02:52 |
| Wall Balls | 06:29 | 01:05:07 | 05:57 +00:32 | 01:08:26 -03:19 |
| Roxzone | 09:06 | 01:20:33 | 06:10 +02:56 | 01:20:33 |
Colin Pow delivered a strong performance at the 2024 Perth Hyrox race, placing 174th overall out of 688 athletes, which is within the top 25%. Impressively, he ranked 4th in his age group (50-54), placing him in the top 12% of his peers. His total running time of 35:41 was notably 5:05 faster than the average, indicating a strong running profile. However, his pacing strategy showed room for improvement, as his first running segment was slower than average, suggesting a conservative start. Colin's strength in running segments was evident, with several running splits ranking in the top 1%. Despite his running prowess, there is potential for improvement in strength-based exercises and transitions.
Colin could benefit from improving his transition times between exercise zones, which would enhance his overall efficiency. Incorporating transition drills that mimic race scenarios can be helpful.
Improvement in this segment could significantly impact overall performance. Focusing on explosive power and endurance in this exercise is essential.
Improving strength and coordination in wall balls could lead to time gains in this segment.
Enhancing leg strength and endurance will help improve performance in sandbag lunges.
Although the difference is minimal, improving sled pull efficiency could contribute to overall gains.
Adopt a more aggressive start in the initial running segment to avoid playing catch-up in subsequent segments.
Minimize time spent in the Roxzone by rehearsing quick transitions and reducing unnecessary pauses.
Focus on maintaining energy reserves for strength-intensive exercises, utilizing efficient pacing and breathing techniques.
Incorporate compromised running drills in training, simulating fatigue post-exercises like burpees and sled pulls to improve recovery time and running efficiency.
| Similar Athletes | |||
|---|---|---|---|
| Monk Jamie | 2022 London | 01:21:01 | |
| Wulf Alexander | 2024 Köln | 01:20:09 | |
| Von Jordan Julian | 2023 München | 01:20:24 | |
| Spencer Jack | 2023 Birmingham | 01:20:09 | |
| Gorostiza Macho David | 2024 Bilbao | 01:20:19 | |
| Golledge Lewis | 2023 Birmingham | 01:20:46 | |
| Bloomfield Tim | 2024 Sports Direct HYROX London | 01:20:09 | |
| Van Aken Nick | 2022 Maastricht | 01:21:03 | |
| Irvine Christopher | 2024 Manchester | 01:20:29 | |
| Christl Felix | 2024 Melbourne | 01:20:36 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dublin | 01:32:07 | |
| 2024 Glasgow | 01:17:04 | |
| 2024 Paris | 01:18:50 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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