Dive into this athlete’s performance at 2024 Birmingham 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 Ward Luke'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 Ward Luke'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 Ward Luke'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 Ward Luke'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
03:14.
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:
Luke Ward showed a commendable performance in the 2024 Birmingham HYROX event, securing a place in the top 53% of his age group and top 47% overall. His total running time was faster than the average by 02:24, indicating a strong runner profile. There was a noticeable inconsistency in his pacing across different segments. Luke started slower in the first running segment but gradually picked up the pace, outperforming the average times in the subsequent running segments. His strengths are clearly in running and strength-based segments like the sled push and farmers carry. However, the roxzone time was slower than average, suggesting a need for transition and overall fitness improvements.
Segments to Improve:
Burpees Broad Jump: Luke's performance was significantly slower than average in this segment. To improve, he should incorporate plyometric exercises like box jumps, tuck jumps, and broad jumps into his routine. Practicing burpees separately can also help with endurance and agility.
Roxzone: The slower time in the roxzone indicates that Luke may have taken longer breaks or transitions. Incorporating circuit training with limited rest periods can help improve overall fitness and transition times. Practicing transitions between different exercises can also help.
Wall Balls: Although the time difference was not significant, improving on this segment could enhance overall performance. Strength training focusing on the lower body and core can help, as can practicing the wall ball throw technique.
Sandbag Lunges: To improve in this segment, Luke could include more strength and endurance training for his lower body. Lunges, squats, and deadlifts with weights can be beneficial.
Rowing: The slower rowing time suggests a need for improvement in upper body strength and rowing technique. Regular rowing machine workouts can help with this.
Sled Pull: Despite being faster than average, there is room for improvement. Incorporating strength training focusing on the back, arms, and legs can be beneficial. Practicing the sled pull technique can also help.
Race Strategies:
For better performance in future races, Luke should focus on maintaining a consistent pace from the start. Starting too slow can lead to wasted energy in playing catch-up later in the race. Practicing pacing strategies during training can help with this. He should also work on his transitions between different segments to reduce roxzone time. Lastly, focusing on improving strength and endurance through appropriate training can greatly enhance his performance in the strength-based segments.