Season 23/24 2024 Glasgow (2853) HYROX (2585) Men (1770) Speirs Craig

Speirs Craig Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 40-44 #172033 01:43:25 223rd in AG | Top 82.9% 1491st | Top 84.2%
-02:19
48:08
Run Total
-00:16
06:01
Avg. Lap
+00:32
05:44
Best Lap
+04:52
48:47
Workout Total
+00:36
06:05
Avg. Workout
-02:33
06:35
Roxzone

Race Summary

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 Speirs Craig'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 Speirs Craig'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 Speirs Craig'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 Speirs Craig'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 06:13. Check the detail of the improvement plan below.

02:17 Potential Improvement 36.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:17 10:27 to 08:10 36.7%
Sled Pull 02:07 08:07 to 06:00 34.0%
Sandbag Lunges 01:23 07:39 to 06:16 22.3%
Burpees Broad Jump 00:14 07:01 to 06:47 3.8%
Ski Erg 00:12 04:56 to 04:44 3.2%
Sled Push 00:00 03:29 to 03:29 0.0%
Rowing 00:00 04:42 to 04:42 0.0%
Farmers Carry 00:00 02:26 to 02:26 0.0%
Run Total 00:00 48:08 to 48:08 0.0%

Splits Time

Speirs Craig Perfect Race
Splits Total Average Total
Running 1 05:53 00:00 05:12 +00:41 00:00 +00:00
Ski Erg 04:56 05:53 04:42 +00:14 05:12 +00:41
Running 2 05:44 10:49 05:44 +00:00 09:54 +00:55
Sled Push 03:29 16:33 03:30 -00:01 15:38 +00:55
Running 3 05:57 20:02 06:19 -00:22 19:08 +00:54
Sled Pull 08:07 25:59 06:05 +02:02 25:27 +00:32
Running 4 05:52 34:06 06:18 -00:26 31:32 +02:34
Burpees Broad Jump 07:01 39:58 06:54 +00:07 37:50 +02:08
Running 5 06:04 46:59 06:34 -00:30 44:44 +02:15
Rowing 04:42 53:03 05:12 -00:30 51:18 +01:45
Running 6 05:59 57:45 06:22 -00:23 56:30 +01:15
Farmers Carry 02:26 01:03:44 02:35 -00:09 01:02:52 +00:52
Running 7 06:12 01:06:10 06:20 -00:08 01:05:27 +00:43
Sandbag Lunges 07:39 01:12:22 06:29 +01:10 01:11:47 +00:35
Running 8 06:32 01:20:01 07:33 -01:01 01:18:16 +01:45
Wall Balls 10:27 01:26:33 08:28 +01:59 01:25:49 +00:44
Roxzone 06:35 01:43:25 09:08 -02:33 01:43:25
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Craig Speirs showed a commendable effort in the 2024 Glasgow HYROX, finishing in the top 89% of his age group and overall participants. A highlight of Craig's performance was his total running time, which was 02:31 faster than average, indicating a strong runner profile. However, Craig's results suggest a need for improvement in strength-focused exercises to achieve a more balanced athlete profile. His pacing at the beginning was slightly slower than average, but he managed to gain momentum as the race progressed. The Roxzone time being significantly faster than average suggests excellent transition efficiency but indicates potential overemphasis on speed over strength endurance in training.

Segments to Improve:

  • Wall Balls: To improve on the Wall Balls segment, Craig should focus on developing lower body strength and endurance. Squats, thrusters, and medicine ball throws can be incorporated into his routine. Practicing the wall ball exercise with a focus on form, especially the depth of the squat and the fluidity of the motion, will help reduce time. Additionally, interval training combining wall balls with short sprints could simulate the fatigue experienced during the race.
  • Sled Pull: This segment requires both technique and strength. Craig should work on his pulling technique, focusing on keeping a low center of gravity and using his legs more than his back. Incorporating exercises like deadlifts, rows, and pull-ups can increase his pulling strength. Training with heavier sled pulls than those used in competition can also prepare him for lighter pulls during the race.
  • Sandbag Lunges: Improvement in this area can come from focusing on unilateral leg exercises to build strength and balance. Bulgarian split squats, lunges with weight (e.g., sandbag or kettlebells), and step-ups can be beneficial. Additionally, practicing sandbag lunges in a fatigued state (e.g., after a run) can help simulate race conditions.
  • Burpees Broad Jump: To improve efficiency in this segment, Craig should focus on plyometric exercises to enhance explosive power and agility. Box jumps, broad jumps, and burpees should be part of his routine, with an emphasis on minimizing ground contact time and maximizing jump distance. Combining these with core strengthening exercises will also help maintain form under fatigue.

Race Strategies:

  • Start Conservatively: Given the initial slower pace, Craig should start the race at a comfortable pace and gradually increase his effort level. This strategy will help conserve energy for strength-based segments and allow for a stronger finish.
  • Segment Focus: Prioritize efficiency and technique in strength segments during training to reduce the time lost in these areas. Implementing a balanced training program that equally emphasizes running and strength will yield the best results.
  • Transitions: While Craig's Roxzone time indicates efficient transitions, maintaining this efficiency while improving strength endurance will be key. Practicing quick transitions between running and strength exercises in training can further enhance this aspect of his performance.
  • Pacing Strategy: Analyze split times to identify segments where energy can be conserved for more demanding exercises. Implement interval training that mimics the race's structure, focusing on maintaining a steady pace during runs and executing strength exercises under fatigue.

By focusing on these areas of improvement and implementing the suggested training strategies, Craig Speirs can expect to see significant enhancements in his HYROX race performance, turning his current weaknesses into strengths for future competitions.

Similar Athletes
Chiner Rozalen Sergio 2022 Valencia 01:43:30
Neal Lawrence 2024 Perth 01:43:08
Weigel Manuel 2019 Karlsruhe 01:43:33
Butten Josh 2024 Stockholm 01:43:47
Meldrum Chris 2022 London 01:43:42
Shea Brendon 2023 Manchester 01:43:54
Chew Zen 2023 Singapore 01:43:24
Lee Brandon 2024 Singapore National Stadium 01:43:09
Powell Morgan 2021 Los Angeles 01:43:24
Khaw Benjamin 2023 Melbourne 01:43:39

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