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 Whitaker Luke'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 Whitaker Luke'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 Whitaker Luke'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 Whitaker Luke'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
03:30.
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:
Congratulations Luke Whitaker on your performance at the 2024 Birmingham HYROX race. Your overall rank of 704 places you in the top 17% of all athletes, and the top 22% of your age group (25-29). This is a commendable feat. Your total running time was 37:45, which was faster than average by 1:26. The best running lap was completed in 4:27. You demonstrated strong running ability, especially in the middle segments of the race.
However, your initial pace in Running 1 was slower than average, which might have cost you valuable time early in the race. This suggests that a more aggressive start could potentially improve your overall performance. Additionally, your roxzone time was slower than average, indicating that you may benefit from improving your overall fitness and transition time. Your strengths clearly lie more in running than strength exercises, as indicated by your faster total running time compared to slower strength exercise times.
Segments to Improve:
Roxzone: Your time in this segment was 1:25 slower than average, indicating a need to enhance your ability to transition between exercises and maintain stamina. Plyometric workouts, focusing on explosive movements, can help improve transition time. Incorporating more High-Intensity Interval Training (HIIT) into your routine can help increase overall fitness and stamina.
Burpees Broad Jump: You were 1:00 slower than average in this exercise, which suggests room for improvement in both power and technique. Enhancing your burpee technique and working on your broad jump distance should help. Specific drills could include practicing burpees separately, then integrating a broad jump, and eventually combining the two in quick succession.
Sandbag Lunges: Your time here was slower than average by 32 seconds, indicating a need to improve your leg strength and endurance. Regular weight training, focusing on squats and lunges, can help improve this. Incorporating sandbag lunges into your regular workout routine could also be beneficial.
Rowing: You were 19 seconds slower than average in this segment. Incorporating more rowing into your training, focusing on both power and technique, could help improve your time in this segment. Training on a rowing machine with variable resistance can help improve your rowing strength and endurance.
Race Strategies:
Starting with a faster pace might improve your overall time. While it's important to conserve energy for later stages, remember that time lost in the early stages can be hard to make up later. In the strength exercises, focusing on maintaining correct form, even when fatigued, can help prevent time loss. Remember to hydrate and fuel appropriately before and during the race. Experiment with different strategies during training to find what works best for you.
Lastly, consider incorporating more strength training into your routine to balance your evident running prowess. This should help reduce your roxzone time and improve your overall race performance. Keep up the great work, and best of luck in your future races!
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