Season 21/22 2021 Birmingham (336) HYROX (274) Men (178) Williams Greg

Williams Greg Hyrox Result

Dive into this athlete’s performance at 2021 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.

Performance Highlights

GBR GBR Flag Men 40-44 #112013 01:28:59 12th in AG | Top 41.4% 88th | Top 49.4%
+00:58
45:06
Run Total
+00:08
05:38
Avg. Lap
-00:05
04:37
Best Lap
-00:02
37:35
Workout Total
-00:01
04:41
Avg. Workout
-00:57
06:20
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 Williams Greg'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 Williams Greg'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 Williams Greg'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 Williams Greg'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 05:53. Check the detail of the improvement plan below.

02:11 Potential Improvement 37.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 02:11 07:05 to 04:54 37.1%
Run Total 01:55 45:06 to 43:11 32.6%
Farmers Carry 00:51 03:00 to 02:09 14.4%
Wall Balls 00:34 07:02 to 06:28 9.6%
Sandbag Lunges 00:22 05:29 to 05:07 6.2%
Ski Erg 00:00 04:25 to 04:25 0.0%
Sled Push 00:00 02:18 to 02:18 0.0%
Burpees Broad Jump 00:00 03:50 to 03:50 0.0%
Rowing 00:00 04:26 to 04:26 0.0%

Splits Time

Williams Greg Perfect Race
Splits Total Average Total
Running 1 04:37 00:00 04:45 -00:08 00:00 +00:00
Ski Erg 04:25 04:37 04:29 -00:04 04:45 -00:08
Running 2 05:06 09:02 05:06 +00:00 09:14 -00:12
Sled Push 02:18 14:08 03:00 -00:42 14:20 -00:12
Running 3 05:40 16:26 05:33 +00:07 17:20 -00:54
Sled Pull 07:05 22:06 05:08 +01:57 22:53 -00:47
Running 4 05:35 29:11 05:33 +00:02 28:01 +01:10
Burpees Broad Jump 03:50 34:46 05:38 -01:48 33:34 +01:12
Running 5 06:26 38:36 05:44 +00:42 39:12 -00:36
Rowing 04:26 45:02 04:53 -00:27 44:56 +00:06
Running 6 05:21 49:28 05:35 -00:14 49:49 -00:21
Farmers Carry 03:00 54:49 02:16 +00:44 55:24 -00:35
Running 7 05:26 57:49 05:34 -00:08 57:40 +00:09
Sandbag Lunges 05:29 01:03:15 05:23 +00:06 01:03:14 +00:01
Running 8 06:59 01:08:44 06:15 +00:44 01:08:37 +00:07
Wall Balls 07:02 01:15:43 06:50 +00:12 01:14:52 +00:51
Roxzone 06:20 01:28:59 07:17 -00:57 01:28:59
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Greg Williams performed well in the Hyrox race in Birmingham, placing 88th overall out of 274 athletes and 12th in his age group (40-44). His overall time of 01:28:59 was commendable, placing him in the top 32% of all participants. However, there are areas where he can improve to enhance his performance in future races.

Greg's total running time of 00:45:06 was 02:43 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time. Additionally, his best running lap was 00:04:37, which was only 00:01 slower than the average.

Segments to Improve


1. Run Total:
Greg lost the most time in the running segments, specifically in Running 5 and Running 8. To improve his running performance, he should incorporate specific running drills and exercises into his training routine. Interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve his speed and endurance. He can also include hill sprints and tempo runs to enhance his overall running ability.

2. Sled Pull:
Greg lost valuable time in the Sled Pull segment, being 01:36 slower than the average. To improve his performance in this segment, he should focus on strengthening his upper body and core muscles. Exercises such as rows, pull-ups, and planks can help improve his pulling power. Additionally, practicing proper sled pulling technique and using efficient body mechanics can also contribute to faster times.

3. Farmers Carry:
Greg was 00:40 slower than the average in the Farmers Carry segment. To enhance his performance in this area, he should work on improving his grip strength and overall endurance. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help strengthen his grip and improve his ability to carry heavy loads for extended periods.

4. Sandbag Lunges:
Greg lost 00:11 compared to the average in the Sandbag Lunges segment. To improve his performance in this area, he should focus on strengthening his leg muscles and improving his lunging technique. Exercises like squats, lunges, and step-ups can help build strength and stability in his lower body. He should also focus on maintaining proper form and posture during lunges to maximize efficiency.

5. Running 8:
Greg was 00:37 slower than the average in Running 8. To improve his performance in this segment, he should continue to focus on his overall running fitness and endurance. Incorporating longer distance runs into his training routine, such as steady-state runs or long runs, can help improve his stamina for the later stages of the race.

Strategies


- Pacing: Greg should focus on maintaining a consistent pace throughout the race to avoid burning out early. Starting too fast can lead to fatigue later on, while starting too slow may hinder his overall performance. He should aim for a steady and sustainable pace that allows him to maintain a strong effort throughout the race.

- Transitions: Improving transition times can significantly impact overall race performance. Greg should practice efficient and quick transitions between exercises to minimize time spent in the roxzone. Incorporating specific transition drills into his training routine can help improve his speed and efficiency during these moments.

- Strength and Endurance Balance: As Greg's total running time was slower than average, he should focus on incorporating more running-specific workouts into his training routine. However, he should not neglect his strength training, as it plays a crucial role in Hyrox races. Striking a balance between running and strength training will help him excel in both aspects of the race.

In summary, while Greg Williams performed well in the Hyrox race in Birmingham, there are areas where he can improve to enhance his performance. By focusing on improving his overall fitness, transition times, and targeting specific segments for improvement, Greg can further elevate his performance in future races.

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
Similar Athletes
Gillett Ben 2024 Sports Direct HYROX London 01:28:39
Domański Maciej 2024 Poznan 01:28:42
Connor Dan 2023 London 01:29:06
Challis Rob 2024 Manchester 01:28:47
Burke Dan 2023 Singapore 01:29:29
Morrin Stephen 2024 Melbourne 01:28:41
Chavez Rivera Francisco Javier 2024 Chicago Navy Pier 01:29:17
Després Louis 2024 Paris 01:28:30
Gager Alexander 2023 München 01:28:32
Cerda Manuel 2024 New York 01:29:23

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 London 01:09:27
2022 London 01:12:08
2024 Manchester 01:08:32
2023 Birmingham 01:12:19
2024 Amsterdam 01:07:12
2022 Birmingham 01:13:26
2022 London 01:17:50
2022 Manchester 01:21:33
2024 Poznan 01:29:31

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