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 Clifford Derek'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 Clifford Derek'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 Clifford Derek'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 Clifford Derek'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
03:26.
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:
Derek Clifford's performance in the 2024 Glasgow HYROX race places him within the top 86% of his age group and overall participants, showing a commendable effort. Notably, Derek's total running time was 02:26 faster than the average, indicating a strong running capability. This suggests Derek has a more runner-oriented profile, excelling in endurance over strength-based challenges. However, the slower Roxzone time by 01:21 than average and significant time loss in specific strength segments like Sandbag Lunges indicate areas for improvement in overall fitness and transition efficiency. Derek's pacing appeared to start slower in the initial running segment but significantly improved in subsequent running laps, suggesting a cautious start but good endurance throughout the race.
Segments to Improve:
Sandbag Lunges: This was Derek's most challenging segment, with a performance 02:16 slower than average. To improve, focus on lower body strength and endurance. Incorporate exercises like weighted lunges, step-ups, and squats into the training regimen. Practicing lunges with gradually increasing sandbag weights will also help in building specific muscle groups required for this segment.
Roxzone: The slower transition time suggests a need for improved overall fitness and efficiency in moving between segments. Incorporate circuit training that mimics race day transitions, focusing on quick changes from running to strength exercises. Enhancing cardiovascular fitness through HIIT can also reduce recovery time needed between segments.
Farmers Carry: To improve grip strength and endurance, which are crucial for this segment, integrate grip strengthening exercises (e.g., dead hangs, farmer’s walks with incrementally heavier weights, and wrist curls) into the routine. Also, focus on core stability exercises to maintain posture and efficiency during the carry.
Wall Balls: For better performance in Wall Balls, work on lower body power and upper body strength. Incorporate plyometric exercises like jump squats and medicine ball throws. Practicing the specific movement of wall balls with varying weights can also help in improving technique and endurance.
Race Strategies:
Start Pacing: Given Derek's tendency to start slower, a more aggressive start could be beneficial, provided it's balanced to prevent early fatigue. Practicing race-pace runs can help in finding a comfortable yet competitive initial pace.
Transition Efficiency: Minimizing time in the Roxzone can significantly improve overall race time. Practice quick transitions in training, focusing on reducing rest time and efficiently moving between race segments. Simulating race conditions, including the setup of equipment for strength exercises, can enhance muscle memory and reduce transition times.
Strength Endurance: Since Derek has a stronger running profile, incorporating more strength training, particularly focusing on the identified weak segments, can offer a more balanced performance. Targeted workouts and cross-training that improve muscle endurance and power will contribute to a better overall race outcome.
Mental Preparation: Mental resilience is crucial, especially in enduring the challenging segments where Derek tends to lose time. Visualization techniques, setting segment-specific goals, and practicing mindfulness can help in maintaining focus and motivation throughout the race.
By addressing these areas of improvement with targeted training and strategic race planning, Derek Clifford can expect to see significant enhancements in his HYROX race performance, moving closer to achieving a more balanced strength and endurance profile.