Dive into this athlete’s performance at 2024 Melbourne 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 Oswald Bartholomew'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 Oswald Bartholomew'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 Oswald Bartholomew'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 Oswald Bartholomew'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 04:15. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:01 | 48:07 to 44:06 | 94.5% |
| Burpees Broad Jump | 00:14 | 05:49 to 05:35 | 5.5% |
| Ski Erg | 00:00 | 04:26 to 04:26 | 0.0% |
| Sled Push | 00:00 | 02:19 to 02:19 | 0.0% |
| Sled Pull | 00:00 | 04:25 to 04:25 | 0.0% |
| Rowing | 00:00 | 04:40 to 04:40 | 0.0% |
| Farmers Carry | 00:00 | 01:41 to 01:41 | 0.0% |
| Sandbag Lunges | 00:00 | 04:56 to 04:56 | 0.0% |
| Wall Balls | 00:00 | 05:38 to 05:38 | 0.0% |
| Oswald Bartholomew | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:57 | 00:00 | 04:48 +01:09 | 00:00 +00:00 |
| Ski Erg | 04:26 | 05:57 | 04:32 -00:06 | 04:48 +01:09 |
| Running 2 | 05:33 | 10:23 | 05:13 +00:20 | 09:20 +01:03 |
| Sled Push | 02:19 | 15:56 | 03:06 -00:47 | 14:33 +01:23 |
| Running 3 | 05:40 | 18:15 | 05:42 -00:02 | 17:39 +00:36 |
| Sled Pull | 04:25 | 23:55 | 05:17 -00:52 | 23:21 +00:34 |
| Running 4 | 05:55 | 28:20 | 05:40 +00:15 | 28:38 -00:18 |
| Burpees Broad Jump | 05:49 | 34:15 | 05:53 -00:04 | 34:18 -00:03 |
| Running 5 | 06:17 | 40:04 | 05:52 +00:25 | 40:11 -00:07 |
| Rowing | 04:40 | 46:21 | 04:56 -00:16 | 46:03 +00:18 |
| Running 6 | 05:55 | 51:01 | 05:42 +00:13 | 50:59 +00:02 |
| Farmers Carry | 01:41 | 56:56 | 02:19 -00:38 | 56:41 +00:15 |
| Running 7 | 05:59 | 58:37 | 05:41 +00:18 | 59:00 -00:23 |
| Sandbag Lunges | 04:56 | 01:04:36 | 05:31 -00:35 | 01:04:41 -00:05 |
| Running 8 | 06:56 | 01:09:32 | 06:25 +00:31 | 01:10:12 -00:40 |
| Wall Balls | 05:38 | 01:16:28 | 07:07 -01:29 | 01:16:37 -00:09 |
| Roxzone | 09:22 | 01:31:18 | 07:34 +01:48 | 01:31:18 |
Bartholomew, first off, hats off to you for tackling the Hyrox race head-on! Finishing in the top 40% overall and the top 41% in your age group is no small feat—you're definitely in the game! Overall, your time of 01:31:18 shows you're a strong contender, but there are opportunities to sharpen your performance even further.
Your pacing indicates you may have started off slower than optimal, especially with your Running 1 time being 1:09 slower than average. This suggests you might have held back a bit too much initially, which can leave you with energy reserves that could be used later in the race. Given your total running time of 00:48:07 being 3:00 slower than average, it seems like you might lean more towards being a strength athlete rather than purely a runner. This is an exciting opportunity for you to enhance your running capabilities while leveraging your strength training!
Let’s take a closer look at the segments where there’s room for improvement:
1. Running Segments: Your overall running performance is an area to focus on, especially since your total running time indicates that you’re more of a strength athlete. To improve your running speed, you should incorporate: - Interval Training: 4 x 800m at a pace slightly faster than your target race pace with 2-3 minutes rest in between. This will help increase your speed and running economy. - Tempo Runs: 20-30 minutes at a comfortably hard pace (around 80-85% of maximum effort). - Hill Sprints: 6-8 x 30-second uphill sprints to build strength and power in your legs while improving cardiovascular fitness. - Form Drills: Include high knees, butt kicks, and strides to enhance your running form. A strong form can shave off seconds in each lap! 2. Roxzone: Your transition time was slower than average, indicating you may have spent more time resting or not moving efficiently between exercises. To cut down on this: - Practice Transitions: Set up mock courses where you can practice moving quickly from one exercise to the next. Focus on minimizing downtime. - Circuit Training: Incorporate more circuit-style workouts where you move from one exercise to another with minimal rest. This will help you get used to transition and improve your overall fitness. - Breath Control: Work on your breathing techniques during transitions to keep your heart rate steady and maintain energy levels. 3. Ski Erg and Farmers Carry: While you performed well here, there’s always room for improvement. Focus on endurance through: - Strength Training: Incorporate exercises like deadlifts, kettlebell swings, and farmer’s walks to build your grip and core strength. - Sport-Specific Conditioning: For the Ski Erg, practice longer sessions at a consistent pace to build endurance without sacrificing technique.
Implementing specific race strategies can also enhance your performance:
Bartholomew, you’ve shown incredible resilience and performance at the Melbourne Hyrox event! Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. Keep pushing those limits! 💪
As you gear up for your next race, focus on those running segments and transition times. You’ve got the strength—it’s now time to enhance your speed and efficiency. Embrace the grind, because no one ever drowned in sweat! You’ve got this, and I can’t wait to see how you crush your next competition!
Keep training hard and remember, every second counts. Let’s make your next race even better! This is The Rox-Coach, signing off and ready to watch you dominate! 💥🏆
| Similar Athletes | |||
|---|---|---|---|
| Tarazaga Sascha | 2018 Hamburg | 01:31:36 | |
| Diaby Solomane | 2023 Milan | 01:31:04 | |
| George Brent | 2024 Fort Lauderdale | 01:30:49 | |
| Wilde John | 2022 London | 01:31:06 | |
| Saathoff Erik | 2024 Rotterdam | 01:31:04 | |
| Sullivan Tyler | 2022 Chicago | 01:31:35 | |
| Mcgregor Luke | 2024 Melbourne | 01:31:00 | |
| Harmsen Thimo | 2023 Maastricht European Championships | 01:31:03 | |
| Hiltjesdam Timo | 2023 Amsterdam | 01:31:41 | |
| Hita Israel | 2024 Madrid | 01:30:52 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
