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
638 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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 90.
End of interactive chart.
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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 221 to 364.
End of interactive chart.
Based on 638 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 95 to 265.
End of interactive chart.
Based on 638 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Hamilton David'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 David's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -54 to 149.
End of interactive chart.
Based on 638 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 David'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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 866.
End of interactive chart.
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 David'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
04:15.
Check the detail of the improvement plan below.
Based on 638 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
David Hamilton's participation in the 2024 Glasgow HYROX event has showcased his commendable athleticism, securing a top 2% overall rank among 1390 athletes and top 3% within his age group (35-39). His performance is particularly impressive in the strength-based exercises, where he consistently ranked well above average, indicating a strong proficiency in these areas. Notably, his Ski Erg, Sled Pull, Burpees Broad Jump, Rowing, and Sandbag Lunges segments were outstanding, all ranking within the top 6 percentile or better. However, analysis of his total running time reveals it to be 03:01 slower than the average, suggesting a runner profile that could benefit from focused improvement in running speed and endurance. Additionally, his pacing strategy appears to have started too slow, as evidenced by the first running segment being significantly slower than average, but improved in consistency in later running segments.
Segments to Improve:
Running: David's total running time indicates a significant area for improvement. To enhance his speed and endurance, interval training should be a key component of his regimen. Specific drills such as 400-800m repeats at a pace faster than his current average, with equal rest periods, can improve VO2 max and running efficiency. Hill sprints and tempo runs will also build strength and endurance. Focusing on running form, including cadence and foot strike, during these workouts will ensure efficiency and prevent injuries.
Roxzone: The slower Roxzone time suggests a need for better transition efficiency and overall endurance. Circuit training that mimics race conditions, including quick transitions between strength exercises and short runs, can be beneficial. Practicing rapid switches from running to exercises and back again, focusing on reducing rest times, will improve his transition times and overall fitness. Plyometric exercises can also enhance agility, aiding quicker movements between stations.
Race Strategies:
Start Strong: Given the slower start in the first running segment, a strategy adjustment is needed. Warming up thoroughly with dynamic stretches and a light jog, followed by a few short, high-intensity sprints, can help ensure David starts at an optimal pace, avoiding early deficits that are hard to recover from.
Pace Management: Understanding and managing his pacing throughout the race can prevent burnout during the latter stages. Using a heart rate monitor or a smartwatch to keep track of his exertion levels can help him maintain a steady pace during running segments, ensuring he has enough energy for strength exercises and faster finishes.
Strength to Running Transition: Improving the speed and efficiency of transitions from strength exercises to running is crucial. Incorporating specific drills that simulate the transition from the high exertion of strength exercises to running can enhance his ability to recover quickly and maintain a good pace in running segments following strength exercises. This includes practicing immediate shifts to running post high-intensity exercises during training sessions.
Through focused training on these identified areas, particularly running endurance and transition efficiency, David can significantly enhance his future HYROX performance. Tailoring his workouts to address these weaknesses, while maintaining his strength in exercises where he already excels, will create a more balanced and competitive athlete profile.
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.
Chart
Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 90.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men