Dive into this athlete’s performance at 2024 Glasgow 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 Armstrong Simon'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 Armstrong Simon'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 Armstrong Simon'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 Armstrong Simon'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
03:29.
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:
Simon Armstrong's performance in the 2024 Glasgow HYROX race places him solidly in the top half of competitors both overall and within his age group, indicating a well-rounded athlete with potential for further improvement. His total running time is significantly faster than average, showcasing a strong runner profile. However, there's a noticeable variance in his performance across different exercise zones, suggesting room for improvement in strength-focused segments. The data suggests Simon started at a moderate pace but had fluctuations in performance across the race, indicating potential issues with pacing and energy distribution. Given the faster roxzone time, Simon demonstrates good transition efficiency and overall fitness but may benefit from a more balanced focus on strength training to complement his evident running prowess.
Segments to Improve:
Sled Pull: Simon's performance in the sled pull segment was significantly below the desired percentile, indicating a need to enhance his pulling strength and technique. Incorporating more compound pulling exercises such as deadlifts, bent-over rows, and pull-ups can build the required muscle groups. Specific drills like weighted sled drags and tire flips will also directly translate to improvements in sled pull performance.
Wall Balls: To improve in this segment, Simon should focus on explosive power and muscular endurance in the lower body and shoulders. Squats, thrusters, and medicine ball squat throws will help develop the necessary strength. Practicing wall balls with a heavier ball than used in competition can also improve endurance and technique under fatigue.
Burpees Broad Jump: This segment requires a combination of cardiovascular endurance, explosive power, and efficient movement. Plyometric exercises like box jumps, broad jumps, and jump squats can enhance Simon's ability to generate power. Additionally, burpee drills focusing on minimizing ground contact time will improve overall efficiency in this segment.
Sandbag Lunges: Simon's performance suggests a need for increased leg strength and stability. Lunges with various loads, step-ups, and unilateral leg exercises such as single-leg deadlifts will build strength and endurance. Sandbag-specific workouts that mimic the race conditions can also help adapt his muscles to the specific demands of this segment.
Sled Push: Though not the weakest segment, there's room for improvement. Focusing on lower body strength, particularly in the quadriceps and glutes, will aid performance. Exercises like weighted squats, leg press, and sled push drills will build the necessary power. High-intensity interval training (HIIT) on the sled push can also improve cardiovascular endurance for this explosive segment.
Race Strategies:
Pacing: Given Simon's strong running background, he should focus on maintaining a consistent pace in the running segments while conserving enough energy for strength-focused exercises. Interval training that combines running with strength exercises will help simulate race conditions and improve energy management.
Transitions: Although Simon's transition times are already good, further emphasis on reducing downtime between exercises will enhance overall performance. Practicing quick transitions in training, including setting up for the next exercise or segment efficiently, will shave off precious seconds.
Technique Focus: For strength segments, especially those identified as needing improvement, focusing on technique will ensure energy is not wasted on inefficient movements. Technique workshops or sessions with a coach can provide valuable insights and corrections.
Mental Preparedness: The variability in Simon's performance across segments may also be attributed to mental fatigue or lack of focus. Incorporating mental resilience training, such as visualization techniques and stress management exercises, will prepare him for the psychological demands of the race.
Nutrition and Recovery: A tailored nutrition plan that supports both endurance and strength training, coupled with adequate recovery practices, will ensure Simon is in peak condition on race day. Hydration, sleep, and active recovery should be integral parts of his training regimen.
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