Dive into this athlete’s performance at 2024 Washington - North American Championships 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 Richards Craig'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 Richards Craig'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 Richards Craig'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 Richards Craig'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
08:06.
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:
Craig Richards displayed a commendable performance in the 2024 Washington - North American Championships, finishing in the top 60% of all athletes and ranking 15th in his age group. A standout aspect of Craig's performance was his total running time, which was significantly faster than the average, highlighting his strong running capabilities. This suggests that Craig has a runner's profile, excelling in speed and endurance during the running segments. However, the analysis reveals that Craig might benefit from focusing more on strength training, as his performance in several exercise zones, particularly those requiring high levels of strength and power, was below average. His pacing strategy seemed effective in running segments, indicating a good start without burning out too fast, which is commendable.
Segments to Improve:
Wall Balls: Craig's performance in Wall Balls was significantly slower than average, indicating a potential issue with power or technique. To improve, Craig should focus on high-intensity interval training (HIIT) incorporating medicine ball exercises to build power, and practice the specific technique for Wall Balls, emphasizing squat depth, arm extension, and coordination.
Burpees Broad Jump: This segment was slower than desired, suggesting a need for improvement in explosive strength and coordination. Plyometric exercises, such as box jumps and burpees without the broad jump, gradually progressing to include the jump, will help improve explosive power. Additionally, focusing on efficient movement patterns during burpees can reduce fatigue.
Sandbag Lunges: The slower time in this segment indicates a need for enhanced leg strength and endurance. Incorporating weighted lunges, step-ups, and squats into the training regimen can help build the necessary strength. Emphasis on form and endurance training with lower weights for higher reps may also be beneficial.
Sled Pull/Push: These segments suggest that Craig could benefit from increased power and technique in pulling and pushing movements. Specific drills include weighted sled pushes and pulls, focusing on explosive starts and maintaining momentum. Strength training targeting the legs, core, and upper body will also support improvements in these areas.
For each of these segments, it's crucial to incorporate recovery runs or light jogging into the training sessions to simulate the transition between strength exercises and running segments in a race. This will help Craig manage his energy and maintain a strong pace throughout the race.
Race Strategies:
Energy Management: Focusing on a balanced distribution of energy throughout the race, especially saving enough for challenging strength segments. Implementing a pacing strategy that factors in the difficulty of upcoming exercise zones can help manage exertion levels.
Transition Efficiency: Improving transition times between exercises and running segments (Roxzone) is essential. Practice quick transitions in training, focusing on reducing rest time and efficiently moving from one exercise to the next.
Strength Training Emphasis: Given Craig's strong running performance, incorporating more strength training into his regimen will help balance his athlete profile. This includes targeted exercises for the segments identified as needing improvement and general strength conditioning.
Technique Focus: For exercises where technique plays a significant role (e.g., Wall Balls, Burpees Broad Jump), dedicating time to practice and refine technique can lead to substantial time savings during the race.
By addressing these areas of improvement with specific training strategies and maintaining his excellent running performance, Craig Richards has the potential to significantly enhance his overall race performance in future HYROX events.
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