Dive into this athlete’s performance at 2024 Sydney 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 Williamson Blair'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 Williamson Blair'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 Williamson Blair'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 Williamson Blair'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
04:50.
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
Blair Williamson's performance in the 2024 Sydney Hyrox race was commendable, securing him a position within the top 23% overall and the top 28% in his age group. His overall time was 01:18:19, with a total running time of 00:41:31, which was 01:43 slower than the average. His running performance suggests that he may have a strength-focused profile rather than a running-focused one. Analyzing his initial running segments, Blair started strong with his first running split significantly faster than average, indicating a potential pacing issue where he may have expended too much energy early on, leading to slower times in the subsequent segments.
Segments to Improve
Total Running Time: Blair's total running time was slower than average, indicating room for improvement. To enhance running performance, focus on interval training and tempo runs. Incorporate hill sprints to build strength and endurance. Consider adding plyometric exercises like box jumps and bounding to improve power and efficiency in running.
Sled Pull: This segment was notably slower, indicating a need for enhanced pulling strength. Implement exercises such as heavy rope pulls, bent-over rows, and deadlifts to increase pulling power. Practice sled pull drills with varying weights and emphasize maintaining a consistent pace throughout.
Roxzone: Although Blair performed better than average here, refining his transition efficiency could further enhance his performance. Practice quick transitions between exercises in training, focusing on maintaining a steady heart rate and minimizing rest time.
Race Strategies
Pacing Strategy: To avoid energy depletion early in the race, Blair should practice negative splits during training runs, starting at a sustainable pace and gradually increasing speed. This will help him maintain energy for the later stages of the race.
Compromised Running: Incorporate compromised running drills where Blair transitions quickly from strength exercises (e.g., burpees, sled pulls) to running. This will simulate race conditions and help him adapt to running under fatigue.
Nutrition and Hydration: Focus on pre-race and race-day nutrition strategies to ensure optimal energy levels. Consider carbohydrate loading before the race and maintaining hydration with electrolyte drinks during the event.
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