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.
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 Hamilton Adrian'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 Hamilton Adrian'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 Hamilton Adrian'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 Hamilton Adrian'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
01:54.
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:
Adrian Hamilton showcased an impressive performance in the 2024 Birmingham HYROX event. Finishing in the top 24% overall and top 29% in his age group, his overall time was 1:20:44. Remarkably, his total running time was 00:39:15, which was 1:28 faster than the average competitor, indicating his strength in running. However, his roxzone time was slower than average, suggesting that he could benefit from working on his transitions and overall fitness.
Adrian started the race at a slower pace with running 1 being 00:43 slower than average. However, he quickly found his rhythm and excelled in both the Ski Erg and Running 2 with faster than average times. His pace continued to be strong throughout the race, with most of his running segments quicker than average.
Segments to Improve:
Roxzone: Adrian's roxzone time was 2:30 slower than the average, indicating that he spent more time resting or transitioning between exercise zones. To improve in this area, Adrian could focus on high-intensity interval training (HIIT) workouts to boost his cardiovascular fitness and recovery times. Additionally, practicing quick transitions between different exercises can help reduce downtime.
Burpees Broad Jump: Adrian's time for the Burpees Broad Jump was slower than average. To improve this, he could incorporate plyometric exercises like box jumps, squat jumps, and of course, more burpees into his routine. This will help increase his power and explosiveness, crucial for broad jumps.
Sandbag Lunges: Adrian's time for Sandbag Lunges was slightly slower than average. Strengthening his lower body through exercises such as weighted lunges, squats, and deadlifts could help improve his performance in this segment. He should also focus on his form during lunges to ensure he is engaging the correct muscles and protecting his knees.
Race Strategies:
Adrian should consider starting at a slightly faster pace to better match the average competitor's time on the first running segment. This will ensure he doesn't lose time at the beginning of the race. However, Adrian should also ensure he does not start too fast, which could lead to early fatigue.
Given his strength in running, Adrian could strategically push harder in the running segments, knowing he can recover faster than the average competitor. This could allow him to gain some extra time.
During the race, Adrian should also aim to minimize his rest time in the roxzone. Pre-planning his transitions and having a clear plan of action as he moves from one exercise to the next can help reduce unnecessary downtime.
Lastly, focusing on maintaining a steady rhythm during strength-based exercises such as the Sandbag Lunges and Burpees Broad Jump can help him improve his time in those segments.
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