Dive into this athlete’s performance at 2023 Dublin 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 456 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 Woods Ian'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 Woods Ian'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 Woods Ian'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 Woods Ian'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 14:02. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 13:52 | 01:08:05 to 54:13 | 98.8% |
| Burpees Broad Jump | 00:10 | 08:07 to 07:57 | 1.2% |
| Ski Erg | 00:00 | 04:43 to 04:43 | 0.0% |
| Sled Push | 00:00 | 02:38 to 02:38 | 0.0% |
| Sled Pull | 00:00 | 05:13 to 05:13 | 0.0% |
| Rowing | 00:00 | 05:08 to 05:08 | 0.0% |
| Farmers Carry | 00:00 | 02:24 to 02:24 | 0.0% |
| Sandbag Lunges | 00:00 | 06:33 to 06:33 | 0.0% |
| Wall Balls | 00:00 | 08:19 to 08:19 | 0.0% |
| Woods Ian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:05 | 00:00 | 05:35 -01:30 | 00:00 +00:00 |
| Ski Erg | 04:43 | 04:05 | 04:53 -00:10 | 05:35 -01:30 |
| Running 2 | 06:31 | 08:48 | 06:19 +00:12 | 10:28 -01:40 |
| Sled Push | 02:38 | 15:19 | 03:55 -01:17 | 16:47 -01:28 |
| Running 3 | 07:04 | 17:57 | 07:05 -00:01 | 20:42 -02:45 |
| Sled Pull | 05:13 | 25:01 | 07:00 -01:47 | 27:47 -02:46 |
| Running 4 | 07:33 | 30:14 | 07:06 +00:27 | 34:47 -04:33 |
| Burpees Broad Jump | 08:07 | 37:47 | 08:23 -00:16 | 41:53 -04:06 |
| Running 5 | 10:24 | 45:54 | 07:29 +02:55 | 50:16 -04:22 |
| Rowing | 05:08 | 56:18 | 05:31 -00:23 | 57:45 -01:27 |
| Running 6 | 10:42 | 01:01:26 | 07:12 +03:30 | 01:03:16 -01:50 |
| Farmers Carry | 02:24 | 01:12:08 | 02:54 -00:30 | 01:10:28 +01:40 |
| Running 7 | 09:04 | 01:14:32 | 07:19 +01:45 | 01:13:22 +01:10 |
| Sandbag Lunges | 06:33 | 01:23:36 | 07:46 -01:13 | 01:20:41 +02:55 |
| Running 8 | 12:44 | 01:30:09 | 09:04 +03:40 | 01:28:27 +01:42 |
| Wall Balls | 08:19 | 01:42:53 | 09:55 -01:36 | 01:37:31 +05:22 |
| Roxzone | 06:58 | 01:58:05 | 10:39 -03:41 | 01:58:05 |
Ian's best running lap was 00:04:05, which was 1 minute and 20 seconds faster than the average.
To improve the Running Total segment, Ian should work on his overall fitness and transition time. By improving his overall fitness, he can increase his endurance and speed, which will help him perform better in the running segments. Additionally, he should focus on minimizing his transition time between exercises to avoid wasting time during the race. Incorporating interval training, such as high-intensity interval training (HIIT), into his training routine can help improve his overall fitness and endurance.
For the Running 8, Running 6, Running 5, Running 7, Running 4, and Running 2 segments, Ian should prioritize his running training. These segments were slower than the average, indicating that he could benefit from improving his running speed and endurance. He should incorporate specific running workouts, such as interval training, hill sprints, and tempo runs, into his training routine. These workouts will help him build endurance, improve his running speed, and prepare him for the demands of the race.
For the Burpees Broad Jump segment, Ian should focus on improving his agility and explosiveness. Incorporating exercises like plyometric drills, such as box jumps and squat jumps, into his training routine can help improve his power and explosiveness, which will translate to better performance in this segment. Additionally, practicing proper form and technique for burpees and broad jumps will help optimize his efficiency during the race.
Additionally, Ian should prioritize his strengths during the race. If his total running time is faster than average, he should leverage his running ability and push harder in the running segments. On the other hand, if his total running time is slower than average, he should focus on conserving energy during the running segments and push harder in the strength-based segments.
Ian should also pay attention to his transitions between exercises and aim to minimize the time spent in the Roxzone. Practicing smooth and efficient transitions during training will help him save valuable seconds during the race.
Overall, Ian Woods had a respectable performance in the 2023 Dublin Hyrox race. By focusing on improving his running performance, optimizing his transitions, and implementing effective race strategies, he can further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Kupfer Christoph | 2023 Hamburg | 01:57:42 | |
| Śliczniuk Oliwer | 2023 Warschau | 01:58:14 | |
| Hardee Heston | 2024 Houston | 01:58:34 | |
| March Tom | 2024 Birmingham | 01:58:08 | |
| 이 지수 | 2024 Incheon | 01:57:40 | |
| Grey Kevin Jan | 2023 Glasgow | 01:58:17 | |
| Taddeo Francesco | 2024 Turin | 01:58:21 | |
| Kennedy Andrew | 2019 New York | 01:57:47 | |
| Bratos Domínguez Jesús | 2022 Madrid | 01:57:55 | |
| Leffler Shawn | 2022 New York | 01:57:43 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Manchester | 01:46:03 | |
| 2023 Köln | 01:27:37 | |
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