Dive into this athlete’s performance at 2024 Copenhagen 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
327 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.
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The chart has 1 Y axis displaying values. Data ranges from 1 to 45.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
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The chart has 1 Y axis displaying values. Data ranges from 200 to 263.
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Based on 327 athletes with similar finish time in Hyrox Pro Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
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The chart has 1 Y axis displaying values. Data ranges from 88 to 328.
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Based on 327 athletes with similar finish time in Hyrox Pro Men
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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Race Comparison
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The chart has 1 Y axis displaying values. Data ranges from -65 to 54.
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Based on 327 athletes with similar finish time in Hyrox Pro Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 3919 to 4726.
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Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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Column range of splits time
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The chart has 1 Y axis displaying values. Data ranges from 82 to 845.
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Percentile based on all the athletes who competed in Hyrox Pro 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 his 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
04:58.
Check the detail of the improvement plan below.
Based on 327 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hamish Middlemiss displayed an impressive performance in the 2024 Copenhagen HYROX race, finishing 19th overall and 4th in his age group. This puts him in the top echelons of competitors, highlighting his exceptional fitness and determination. His total running time was significantly faster than average, suggesting a strong runner's profile. However, certain strength-based segments like the Burpees Broad Jump and Sandbag Lunges saw Hamish losing time, indicating areas for potential improvement. The pacing strategy indicates a strong start but some struggles in strength-focused challenges. His performance suggests a mixed profile with a lean towards running, but there's a clear opportunity to become more well-rounded by focusing on strength and power exercises.
Segments to Improve:
Burpees Broad Jump: This segment took Hamish significantly longer than average, suggesting a need to improve explosive power and endurance. Incorporating plyometric exercises such as box jumps, squat jumps, and lunge jumps can enhance his explosive strength. Additionally, practicing burpees with an emphasis on the broad jump aspect, focusing on both distance and speed, can directly translate to better performance in this segment. Interval training that mimics the race's demand - alternating between high intensity and active recovery - could also help improve his endurance for this taxing exercise.
Sandbag Lunges: To improve on the Sandbag Lunges, Hamish should focus on lower body strength and stability. Exercises like weighted lunges, Bulgarian split squats, and deadlifts can increase his leg strength, while stability exercises such as single-leg Romanian deadlifts can improve balance and core engagement, critical for carrying heavy loads efficiently. Incorporating sandbag-specific workouts will also help him adapt to the unique challenge of balancing and moving with an uneven load.
Wall Balls and Sled Challenges: Wall Balls and both Sled Push and Pull segments demonstrated areas for improvement. For Wall Balls, working on squat depth and explosive power through thrusters and medicine ball throws can be beneficial. For sled challenges, incorporating sled pushes and pulls in various conditions (e.g., different surfaces, inclines) can improve technique and strength. Hamish should also focus on interval training with high resistance to build endurance for these strenuous tasks.
Race Strategies:
Transition and Roxzone Improvement: Hamish's roxzone time suggests slower transitions between exercises. Working on reducing transition times through practice and focusing on swift movements from one station to the next can shave crucial seconds off his overall time. Implementing specific transition drills during training sessions, where he moves quickly from one exercise to another, can simulate race conditions and improve his efficiency.
Pacing Strategy: Given his strong running performance but slower strength-based segments, Hamish should consider a pacing strategy that conserves a bit more energy during the initial runs to allocate more strength towards the middle and end segments of the race. Practicing race simulations that mimic the Hyrox race's structure, focusing on maintaining a steady pace during runs and pushing harder on strength exercises, could help him find a better balance.
Mental and Physical Endurance: Building both mental and physical endurance is crucial. Incorporating longer, mixed-modality training sessions that combine running with strength and power exercises can help Hamish build the endurance needed for the race's duration. Mental resilience training, such as visualization techniques and practicing in varying conditions, can also prepare him for the race's challenges.
By focusing on these areas of improvement and implementing the suggested strategies, Hamish Middlemiss has the potential to significantly enhance his performance in future Hyrox races. Balancing his evident running strength with improved power and efficiency in strength-based segments could see him reaching even higher ranks.
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.
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The chart has 1 Y axis displaying values. Data ranges from 1 to 58.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 58.
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Percentile based on all the athletes who competed in Hyrox Pro Men