Dive into this athlete’s performance at 2024 Sports Direct HYROX 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.
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 Watkinson Steve'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 Watkinson Steve'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 Watkinson Steve'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 Watkinson Steve'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
05:47.
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:
Steve Watkinson demonstrated a commendable performance in the 2024 Sports Direct HYROX London, finishing in the top 30% of 2737 athletes and top 28% in his age group (40-44). His overall time was 01:23:46. Notably, Steve's total running time was 00:40:01, making him 02:12 faster than the average, indicating a stronger runner profile. However, there's an evident disparity in his performance across different segments, particularly in strength-focused challenges. This suggests while Steve excels in running, there's room for improvement in his strength and technique in specific exercises. His pacing started slightly slower but improved, showing adaptability and endurance throughout the race.
Segments to Improve:
Burpees Broad Jump: Steve's performance was significantly slower than average, indicating a need for improvement in explosive power and endurance. To enhance this, focus on plyometric exercises such as box jumps, squat jumps, and lunge jumps to build explosive strength. Additionally, practicing burpees separately to increase speed and efficiency can be beneficial. Incorporating interval training with high-intensity burpees and broad jumps can also mimic the race's demands.
Sandbag Lunges: Another area for improvement, suggesting a need for enhanced leg strength and endurance. Lunges with progressive overload (gradually increasing the weight) and unilateral leg exercises like Bulgarian split squats can build the necessary strength. Training with a weighted vest or carrying sandbags during practice lunges can also replicate race conditions more closely.
Wall Balls: To improve in this segment, focus on developing shoulder endurance and strength. Exercises such as thrusters, push presses, and medicine ball throws can be beneficial. Practicing wall balls with a focus on form and consistency, ensuring a full squat and powerful throw, can help reduce time in this segment.
Sled Pull: This segment requires both strength and technique. Incorporating heavy sled drags and pulls into training can improve performance. Focusing on a strong, stable stance and powerful leg drive is crucial. Strength training for the posterior chain (glutes, hamstrings, and back) will also support improvements in this area.
Race Strategies:
Start Pace: Given Steve's initial slower pace, adopting a more conservative start to conserve energy for strength segments could be advantageous. This strategy can help maintain a steadier performance across the race.
Transition Speed: Considering the faster than average Roxzone time, Steve should continue to focus on quick transitions between exercises. Practicing efficient movement and setup for exercises during training can minimize time lost in transitions.
Strength Before Endurance: Given Steve's running strength, dedicating more training time to strength and technique in weaker segments can yield significant improvements. However, maintaining a running base is crucial to keep his advantage in running segments.
Segment-Specific Training: Implementing training sessions that mimic the race's structure, alternating between running and specific exercises, can help Steve adapt to the demands of transitioning between different types of exertion.
By focusing on these suggested areas of improvement and implementing the recommended strategies, Steve Watkinson can expect to see enhancements in his overall performance in future HYROX races. Training specificity, along with a balanced approach to both running and strength training, will be key to climbing the ranks in his age group and overall standings.