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.
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.
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.
This section showcases the entire Watson Sam'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 Watson Sam's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Watson Sam'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.
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 Watson Sam'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 02:43. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 00:41 | 06:07 to 05:26 | 25.2% |
| Sled Push | 00:39 | 03:50 to 03:11 | 23.9% |
| Wall Balls | 00:35 | 07:51 to 07:16 | 21.5% |
| Run Total | 00:28 | 46:33 to 46:05 | 17.2% |
| Ski Erg | 00:18 | 04:53 to 04:35 | 11.0% |
| Burpees Broad Jump | 00:01 | 06:04 to 06:03 | 0.6% |
| Rowing | 00:01 | 05:00 to 04:59 | 0.6% |
| Farmers Carry | 00:00 | 02:06 to 02:06 | 0.0% |
| Sandbag Lunges | 00:00 | 05:33 to 05:33 | 0.0% |
| Watson Sam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:16 | 00:00 | 04:58 -00:42 | 00:00 +00:00 |
| Ski Erg | 04:53 | 04:16 | 04:36 +00:17 | 04:58 -00:42 |
| Running 2 | 05:14 | 09:09 | 05:23 -00:09 | 09:34 -00:25 |
| Sled Push | 03:50 | 14:23 | 03:14 +00:36 | 14:57 -00:34 |
| Running 3 | 05:40 | 18:13 | 05:53 -00:13 | 18:11 +00:02 |
| Sled Pull | 06:07 | 23:53 | 05:36 +00:31 | 24:04 -00:11 |
| Running 4 | 05:50 | 30:00 | 05:53 -00:03 | 29:40 +00:20 |
| Burpees Broad Jump | 06:04 | 35:50 | 06:20 -00:16 | 35:33 +00:17 |
| Running 5 | 06:16 | 41:54 | 06:08 +00:08 | 41:53 +00:01 |
| Rowing | 05:00 | 48:10 | 05:03 -00:03 | 48:01 +00:09 |
| Running 6 | 06:09 | 53:10 | 05:56 +00:13 | 53:04 +00:06 |
| Farmers Carry | 02:06 | 59:19 | 02:27 -00:21 | 59:00 +00:19 |
| Running 7 | 06:04 | 01:01:25 | 05:55 +00:09 | 01:01:27 -00:02 |
| Sandbag Lunges | 05:33 | 01:07:29 | 05:53 -00:20 | 01:07:22 +00:07 |
| Running 8 | 07:08 | 01:13:02 | 06:49 +00:19 | 01:13:15 -00:13 |
| Wall Balls | 07:51 | 01:20:10 | 07:40 +00:11 | 01:20:04 +00:06 |
| Roxzone | 08:01 | 01:35:53 | 08:09 -00:08 | 01:35:53 |
Sam's best running lap was 00:04:16, which was 00:27 faster than the average. This indicates that he has good speed and endurance in running. However, his overall running time was slower than average, suggesting that he could improve his running performance.
To improve the Run Total segment, Sam should focus on improving his overall fitness and his transition time. This can be achieved through interval training, such as high-intensity interval training (HIIT) or fartlek training. Additionally, incorporating strength training exercises that target the muscles used in running, such as squats and lunges, can help improve his overall running performance.
For the Ski Erg segment, Sam should work on improving his technique and efficiency on the machine. Practicing proper form, such as maintaining a tall posture and engaging the core muscles, can help him generate more power and speed. Incorporating interval training on the Ski Erg, alternating between high-intensity sprints and recovery periods, can also improve his performance in this segment.
To improve the Sled Push segment, Sam should focus on building strength in his lower body and improving his pushing technique. Exercises such as squats, deadlifts, and lunges can help him develop the necessary leg and hip strength. He should also practice pushing the sled with proper form, ensuring that he maintains a low center of gravity and uses his legs and core muscles to generate power.
For Running 6, Running 7, and Running 8, Sam should focus on improving his endurance and pacing. Incorporating longer distance runs into his training routine can help improve his endurance. Additionally, practicing pacing strategies, such as starting at a comfortable pace and gradually increasing speed, can help him maintain a consistent pace throughout these segments.
By implementing these strategies and focusing on specific areas of improvement, Sam can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Baker Jordan | 2024 Rimini | 01:35:35 | |
| Fitzgerald John | 2023 Dublin | 01:36:18 | |
| Spendlove Jonathan | 2023 Dublin | 01:36:19 | |
| Cunniffe Cathal | 2023 London | 01:36:12 | |
| Staub Pelle | 2024 Rotterdam | 01:35:45 | |
| Babiolakis Andreas | 2024 Melbourne | 01:36:20 | |
| Fenoglio Gabriele | 2024 Milan | 01:35:24 | |
| Fitzpatrick Gavin | 2024 Dublin | 01:36:08 | |
| Treanor Aidan | 2023 Dublin | 01:35:47 | |
| Koller Christian | 2019 Wien | 01:36:13 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:52:23 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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