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 Murphy Ainsley'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 Murphy Ainsley'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 Murphy Ainsley'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 Murphy Ainsley'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
04:53.
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
Ainsley Murphy delivered a commendable performance in the 2024 Birmingham HYROX race, finishing in the top 36% of all participants and an impressive top 21% in his age category (50-54). Particularly noteworthy were his sled pull and sled push segments, where he outperformed the average time by significant margins. Despite these highlights, there are areas where Ainsley can improve. His total running time was slightly slower than the average, indicating a potential need for more focused running training. In terms of pacing, it appears Ainsley started slower in the initial running segments, but picked up pace as the race progressed, possibly indicating a cautious start strategy.
Segments to Improve
The segments with the most room for improvement are the Burpees Broad Jump, Sandbag Lunges, and the Roxzone. As these exercises require a combination of strength and agility, it's suggested that Ainsley emphasize training in these areas.
Burpees Broad Jump: To improve in this segment, Ainsley could incorporate more plyometrics into his training routine. Exercises such as box jumps and jump squats will help improve explosive strength, which is key for this segment. Additionally, practicing the burpee broad jump movement itself will help improve technique and efficiency.
Sandbag Lunges: This segment requires both leg strength and endurance. Ainsley should focus on exercises that target these areas, such as lunges, squats, and deadlifts. Also, incorporating exercises that mimic the movement of the sandbag lunge (e.g., walking lunges with a weighted vest) will be beneficial.
Roxzone: Given that the Roxzone time is slower than average, it indicates that Ainsley might be taking more time for transition or rest. Incorporating high-intensity interval training (HIIT) into his routine could help improve his overall fitness and speed up his transition times. This type of training can also help simulate the race conditions, where he'll need to quickly transition between different exercises.
Race Strategies
Implementing a few key strategies can help Ainsley improve his race performance. Firstly, he could consider starting the race at a slightly faster pace. His first running segment was significantly slower than average, which may have cost him valuable time. Secondly, focusing on his transition times between exercises could also lead to significant time savings. Lastly, training in conditions that simulate the race (e.g., doing a series of different exercises with minimal rest in between) can help Ainsley better prepare for the race and improve his overall performance.
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