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 Dhooper Sam'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 Dhooper Sam'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 Dhooper Sam'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 Dhooper Sam'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
04:33.
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:
Sam Dhooper performed exceptionally well in the 2024 Birmingham HYROX event, finishing in the top 40% across all competitors and ranking in the top 28% within his age group. His overall time of 01:29:43 was impressive, and his total running time of 00:40:28 was 04:06 faster than average, indicating a strong running profile.
Sam excelled in the running segments, consistently clocking in faster than the average times. For instance, in Running 2, he was 00:28 faster than average, and in Running 4, he was 00:45 faster than average. This indicates a strong initial pacing strategy. However, his performance in the roxzone suggests room for improvement, as his transition times were slower than average, indicating potential fatigue or inefficiencies in transitioning between exercises.
Segments to Improve:
Roxzone: Sam's time was 01:53 slower than average in this segment. To improve in this area, he should focus on transition exercises that mimic the movements between exercise zones. This can be achieved with circuit training routines that combine cardio and strength exercises, with minimal rest between each. A focus on functional fitness could also help improve overall fitness and transition time.
Burpees Broad Jump: This segment was Sam's second slowest, with a time of 01:00 slower than average. To improve, he should incorporate more plyometric exercises into his training regime, such as box jumps and squat jumps. These will help increase his explosive power, which is critical for broad jumps.
Sled Pull and Sled Push: Sam's times in these segments were slower than average. Adding more strength and resistance training, particularly exercises that target the leg and core muscles, such as squats, lunges, and deadlifts, can help improve his performance in these areas.
Rowing: Sam was 00:36 slower than average in this segment. Rowing requires both strength and endurance, so incorporating high-intensity interval training (HIIT) on the rowing machine could help improve his performance. Focusing on form and technique, ensuring proper engagement of the legs and core, can also contribute to faster rowing times.
Race Strategies:
In future races, Sam should maintain his strong initial pacing strategy in the running segments, as this is clearly a strength. However, he may benefit from more evenly distributing his energy throughout the race, particularly focusing on maintaining pace and efficiency in the roxzone and strength-based segments. Practicing running under fatigue, for instance, doing a run after a strength-based workout, could help prepare him for the later running segments of the race. Additionally, focusing on recovery strategies, like adequate hydration and nutrition, can also help maintain energy levels throughout the race.
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