Season 22/23 2023 London (2223) HYROX (1930) Men (1277) Willingale Adam

Willingale Adam Hyrox Result

Dive into this athlete’s performance at 2023 London 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 45-49 #151035 01:39:38 89th in AG | Top 74.8% 1014th | Top 79.4%
+01:11
49:53
Run Total
+00:09
06:14
Avg. Lap
+00:17
05:23
Best Lap
+00:55
43:16
Workout Total
+00:07
05:24
Avg. Workout
-02:02
06:33
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 Willingale Adam'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 Willingale Adam'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 Willingale Adam'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 Willingale Adam'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 05:23. Check the detail of the improvement plan below.

02:09 Potential Improvement 39.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:09 49:53 to 47:44 39.9%
Burpees Broad Jump 01:45 08:12 to 06:27 32.5%
Sandbag Lunges 01:29 07:29 to 06:00 27.6%
Ski Erg 00:00 04:32 to 04:32 0.0%
Sled Push 00:00 03:00 to 03:00 0.0%
Sled Pull 00:00 04:50 to 04:50 0.0%
Rowing 00:00 05:05 to 05:05 0.0%
Farmers Carry 00:00 02:26 to 02:26 0.0%
Wall Balls 00:00 07:42 to 07:42 0.0%

Splits Time

Willingale Adam Perfect Race
Splits Total Average Total
Running 1 05:23 00:00 05:04 +00:19 00:00 +00:00
Ski Erg 04:32 05:23 04:39 -00:07 05:04 +00:19
Running 2 05:31 09:55 05:36 -00:05 09:43 +00:12
Sled Push 03:00 15:26 03:26 -00:26 15:19 +00:07
Running 3 05:51 18:26 06:08 -00:17 18:45 -00:19
Sled Pull 04:50 24:17 05:51 -01:01 24:53 -00:36
Running 4 05:44 29:07 06:06 -00:22 30:44 -01:37
Burpees Broad Jump 08:12 34:51 06:35 +01:37 36:50 -01:59
Running 5 06:10 43:03 06:21 -00:11 43:25 -00:22
Rowing 05:05 49:13 05:07 -00:02 49:46 -00:33
Running 6 06:30 54:18 06:09 +00:21 54:53 -00:35
Farmers Carry 02:26 01:00:48 02:31 -00:05 01:01:02 -00:14
Running 7 06:49 01:03:14 06:09 +00:40 01:03:33 -00:19
Sandbag Lunges 07:29 01:10:03 06:12 +01:17 01:09:42 +00:21
Running 8 07:59 01:17:32 07:09 +00:50 01:15:54 +01:38
Wall Balls 07:42 01:25:31 08:00 -00:18 01:23:03 +02:28
Roxzone 06:33 01:39:38 08:35 -02:02 01:39:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Adam Willingale had a respectable performance in the HYROX race in London, finishing in the top 52% of all athletes and in the top 50% of his age group. His overall time of 01:39:38 indicates a solid effort, but there are areas where he can improve to enhance his performance in future races.

Based on the splits analysis, Adam's overall running time of 00:49:53 was 03:52 slower than the average for his finish time. This suggests that he should focus on improving his running ability in order to become more competitive in future races. Additionally, his best running lap time of 00:05:23 was 00:30 slower than the average, indicating that he may have started the race too quickly and struggled to maintain his pace.

Segments to Improve


1. Run Total:
Adam lost a significant amount of time in the running segments. To improve his running performance, he should incorporate interval training into his routine. This can include high-intensity interval training (HIIT) workouts, hill sprints, and tempo runs. By focusing on building endurance and speed, Adam will be able to reduce his running time and increase his overall performance.

2. Burpees Broad Jump:
Adam lost 01:59 compared to the average time in this segment. To improve his performance in burpees, he should focus on improving his upper body and core strength. Exercises such as push-ups, planks, and burpees can help him build the necessary strength and endurance to perform better in this segment. Additionally, practicing proper form and technique for the broad jump can also help optimize his performance.

3. Sandbag Lunges:
Adam lost 01:23 compared to the average time in this segment. To improve his performance in sandbag lunges, he should incorporate exercises that target the muscles used in lunging, such as squats, lunges with weights, and step-ups. Additionally, practicing proper form and technique for the sandbag lunges can help optimize his performance.

4. Running 8 and Running 7:
Adam lost 00:45 and 00:43 compared to the average time in these running segments, respectively. To improve his running endurance and speed, Adam should focus on incorporating longer distance runs into his training routine. This can include steady-state runs, tempo runs, and fartlek training. By gradually increasing his mileage and incorporating speed work, Adam will be able to improve his running performance in these segments.

Strategies


- Start with a steady pace: Adam should aim to start the race with a steady pace that he can maintain throughout the entire race. Starting too fast can lead to fatigue and a decline in performance later on. By pacing himself from the beginning, Adam will be able to maintain a consistent speed and avoid burning out too early.

- Focus on transitions: Adam should aim to minimize the time spent in the roxzone and transitions between segments. By improving his overall fitness and practicing efficient transition techniques, he can reduce the time lost in these areas and maintain his momentum throughout the race.

- Practice mental toughness: HYROX races require a high level of mental and physical endurance. Adam should focus on mental toughness training techniques, such as visualization, positive self-talk, and goal setting, to help him push through challenging moments during the race and maintain a strong mindset.

In conclusion, Adam Willingale had a solid performance in the HYROX race in London, but there are areas where he can improve to enhance his performance in future races. By focusing on improving his running ability, strength in specific segments, and implementing effective race strategies, Adam can work towards achieving better results and becoming a more competitive athlete in his age group.

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
Parsonson Jeremy 2024 Brisbane 01:40:04
Kumschlies Alexander 2019 Frankfurt 01:39:13
Keane Pat 2024 Dublin 01:39:58
Rueda Carlos 2024 Madrid 01:39:25
Deeney Paul 2024 Paris 01:40:04
Smyth Steven 2023 Manchester 01:39:18
Turton Tim 2024 Sydney 01:39:51
Michel René 2024 Karlsruhe 01:39:44
Oldani Mark 2023 Chicago - North American Open Championship 01:39:24
Van Dort Manfred 2023 Maastricht European Championships 01:40:07

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Berlin 01:24:40
2024 Poznan 01:42:42
2024 Manchester 01:43:13
2023 London 01:46:32

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