Season 23/24 2024 Glasgow (2853) HYROX (2585) Men (1770) Divers Phil

Divers Phil Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 35-39 #125036 01:24:38 157th in AG | Top 42.5% 797th | Top 45.0%
-01:13
41:06
Run Total
-00:09
05:08
Avg. Lap
-00:12
04:18
Best Lap
+01:54
37:35
Workout Total
+00:14
04:41
Avg. Workout
-00:40
06:00
Roxzone

Race Summary

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 Divers Phil'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 Divers Phil'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 Divers Phil'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 Divers Phil'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 03:35. Check the detail of the improvement plan below.

01:37 Potential Improvement 45.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:37 07:35 to 05:58 45.1%
Burpees Broad Jump 00:34 05:29 to 04:55 15.8%
Sled Push 00:23 03:03 to 02:40 10.7%
Rowing 00:18 05:01 to 04:43 8.4%
Sled Pull 00:14 04:49 to 04:35 6.5%
Ski Erg 00:10 04:32 to 04:22 4.7%
Farmers Carry 00:10 02:11 to 02:01 4.7%
Sandbag Lunges 00:09 04:55 to 04:46 4.2%
Run Total 00:00 41:06 to 41:06 0.0%

Splits Time

Divers Phil Perfect Race
Splits Total Average Total
Running 1 04:18 00:00 04:35 -00:17 00:00 +00:00
Ski Erg 04:32 04:18 04:25 +00:07 04:35 -00:17
Running 2 04:32 08:50 04:54 -00:22 09:00 -00:10
Sled Push 03:03 13:22 02:51 +00:12 13:54 -00:32
Running 3 05:08 16:25 05:22 -00:14 16:45 -00:20
Sled Pull 04:49 21:33 04:51 -00:02 22:07 -00:34
Running 4 05:16 26:22 05:20 -00:04 26:58 -00:36
Burpees Broad Jump 05:29 31:38 05:14 +00:15 32:18 -00:40
Running 5 05:22 37:07 05:30 -00:08 37:32 -00:25
Rowing 05:01 42:29 04:47 +00:14 43:02 -00:33
Running 6 05:16 47:30 05:21 -00:05 47:49 -00:19
Farmers Carry 02:11 52:46 02:09 +00:02 53:10 -00:24
Running 7 05:14 54:57 05:20 -00:06 55:19 -00:22
Sandbag Lunges 04:55 01:00:11 05:01 -00:06 01:00:39 -00:28
Running 8 06:02 01:05:06 05:55 +00:07 01:05:40 -00:34
Wall Balls 07:35 01:11:08 06:23 +01:12 01:11:35 -00:27
Roxzone 06:00 01:24:38 06:40 -00:40 01:24:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Phil Divers showcased a commendable performance in the 2024 Glasgow HYROX, placing in the top 51% of all athletes and the top 48% in his age group. His overall time of 01:24:38 reflects a balanced athlete with a slight inclination towards running, evidenced by his total running time being 01:32 faster than average. This suggests Phil has a robust endurance base, an asset in HYROX races. However, his performance varied across different segments, indicating room for improvement in strength-focused exercises. The pacing across the running segments was generally faster than average, suggesting a strong start. However, this aggressive pacing might have impacted his strength performance in later segments. Phil appears to have a hybrid profile with a slight edge in running, necessitating a balanced approach to training focusing on both endurance and strength to elevate his overall performance.

Segments to Improve:

  • Wall Balls: Phil's performance in the Wall Balls segment was significantly slower than average, suggesting a need to improve muscular endurance and power. Incorporating thrusters, medicine ball slams, and squat press exercises can enhance power and endurance. Focusing on form, particularly squat depth and ball trajectory, can also improve efficiency and speed in this segment.
  • Burpees Broad Jump: This segment was another area of struggle for Phil, indicating potential weaknesses in explosive power and coordination. Training should include plyometric exercises such as box jumps, burpee variations with an emphasis on jump length, and agility drills to improve coordination and explosive strength. Practicing the burpee-to-broad-jump transition can also reduce time lost in movement inefficiencies.
  • Sled Push & Sled Pull: Phil's slightly below-average performance in these areas suggests room for improvement in lower body strength and endurance. Incorporating weighted sled pushes and pulls, farmer's walks, and leg presses can build the necessary strength. Technique adjustments, such as maintaining a low center of gravity and using short, powerful strides, can also improve efficiency.
  • Rowing: Phil's performance in rowing was below average, which may indicate a need for better technique or cardiovascular endurance. Focused rowing sessions aiming at improving stroke rate and power, along with interval training to boost cardiovascular capacity, could be beneficial. Technique drills focusing on the catch, drive, and recovery phases of the rowing stroke will also enhance overall performance in this segment.

Race Strategies:

  • Segment Pacing: Considering Phil's strong running ability, maintaining a steady pace in early running segments while conserving energy for strength-focused exercises could prevent early fatigue. Utilizing a strategy of controlled pacing based on perceived effort rather than speed can help balance his performance across all segments.
  • Transition Efficiency: Reducing time in the Roxzone through practice of quick transitions between exercises can significantly lower overall time. Simulating race conditions in training by moving rapidly from one exercise to another without rest can improve this aspect.
  • Strength and Endurance Balance: Focusing on a balanced training program that equally emphasizes endurance running and strength training will help improve performance in weaker segments. Incorporating circuit training that combines running with strength exercises can mimic race conditions and improve overall fitness and transition times.
  • Technical Proficiency: Prioritizing technique in strength exercises, especially in segments like Wall Balls and Rowing, can improve efficiency and performance. Technique workshops or sessions with a coach can provide valuable feedback and adjustments.

By addressing these identified areas of improvement with specific training strategies and maintaining his running prowess, Phil Divers has the potential to significantly elevate his future HYROX race performances.

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
Similar Athletes
Mirzazadeh Aria Borzin 2021 Hamburg 01:25:02
Tsang Aloysius 2024 Sydney 01:24:35
El Hajjami Abdel 2024 Bordeaux 01:24:30
Kooij Wessel 2024 Rotterdam 01:24:56
Benavides Gonzales Gian Marco 2024 Melbourne 01:24:51
Mack Brian 2023 Chicago 01:24:16
Handley Tom 2024 Birmingham 01:24:34
Mcclafferty Finghin 2024 Dublin 01:24:11
Crane Brian David 2024 Paris 01:24:12
Corry Jack 2022 London 01:24:36

Measure Your Performance Against Top Athletes

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