Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Green Howard

Green Howard Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 40-44 #105032 01:17:33 118th in AG | Top 24.3% 719th | Top 26.6%
-02:37
36:28
Run Total
-00:19
04:33
Avg. Lap
+00:01
04:16
Best Lap
+02:33
35:12
Workout Total
+00:20
04:24
Avg. Workout
+00:06
05:57
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 Green Howard'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 Green Howard'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 Green Howard'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 Green Howard'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 05:35. Check the detail of the improvement plan below.

02:57 Potential Improvement 52.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:57 08:03 to 05:06 52.8%
Burpees Broad Jump 01:11 05:18 to 04:07 21.2%
Sled Push 00:50 03:08 to 02:18 14.9%
Ski Erg 00:23 04:34 to 04:11 6.9%
Rowing 00:14 04:44 to 04:30 4.2%
Sled Pull 00:00 03:52 to 03:52 0.0%
Farmers Carry 00:00 01:45 to 01:45 0.0%
Sandbag Lunges 00:00 03:48 to 03:48 0.0%
Run Total 00:00 36:28 to 36:28 0.0%

Splits Time

Green Howard Perfect Race
Splits Total Average Total
Running 1 04:24 00:00 04:18 +00:06 00:00 +00:00
Ski Erg 04:34 04:24 04:19 +00:15 04:18 +00:06
Running 2 04:16 08:58 04:34 -00:18 08:37 +00:21
Sled Push 03:08 13:14 02:37 +00:31 13:11 +00:03
Running 3 04:20 16:22 04:57 -00:37 15:48 +00:34
Sled Pull 03:52 20:42 04:22 -00:30 20:45 -00:03
Running 4 04:20 24:34 04:55 -00:35 25:07 -00:33
Burpees Broad Jump 05:18 28:54 04:35 +00:43 30:02 -01:08
Running 5 04:45 34:12 05:03 -00:18 34:37 -00:25
Rowing 04:44 38:57 04:37 +00:07 39:40 -00:43
Running 6 04:40 43:41 04:57 -00:17 44:17 -00:36
Farmers Carry 01:45 48:21 01:59 -00:14 49:14 -00:53
Running 7 04:39 50:06 04:55 -00:16 51:13 -01:07
Sandbag Lunges 03:48 54:45 04:30 -00:42 56:08 -01:23
Running 8 05:06 58:33 05:24 -00:18 01:00:38 -02:05
Wall Balls 08:03 01:03:39 05:40 +02:23 01:06:02 -02:23
Roxzone 05:57 01:17:33 05:51 +00:06 01:17:33
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Howard Green's performance in the 2024 Hyrox Birmingham race was commendable, ranking him in the top 17% of all athletes and top 16% in his age group. His overall time was 01:17:33. Notably, his total running time was faster than the average by 02:51, indicating a strong running profile that significantly contributed to his overall performance. Initial pacing of the race can be improved as the first run segment was slightly slower than average, but he managed to maintain a faster pace in the subsequent running segments.

Segments to Improve:

While Howard's running prowess is evident, there were some segments where performance can be improved:

  • Wall Balls: This segment showed the most room for improvement with a time of 02:24 slower than average. Incorporating more functional fitness into the training regimen can help. Wall ball shots, thrusters, or kettlebell swings can enhance strength and endurance. Practicing these with a high rep scheme could help increase stamina and resilience in this segment.
  • Burpees Broad Jump: Additional training could improve this segment, which was 00:48 slower than average. Plyometric training, including box jumps, tuck jumps, or plyometric push-ups, could increase explosive strength. Improved burpee technique, focusing on efficiency and smooth transitions, can also contribute to better performance.
  • Roxzone: Being 00:15 slower than average, improving overall fitness and transition time would be beneficial. High-intensity interval training (HIIT) workouts can be used to enhance cardiovascular endurance and recovery times. Practicing transitions between exercises can also help to shave off valuable seconds in this segment.
  • Sled Push: With a time that is 00:29 slower than average, strength training, particularly targeting the lower body and core, can be useful. Squats, lunges, and deadlifts can build strength and power, while core exercises like planks and Russian twists can improve stability.
  • Ski Erg: Being 00:15 slower than average, this segment could benefit from targeted practice on the ski erg machine, focusing on technique and rhythm. Interval training on the ski erg could also enhance aerobic and anaerobic capacity.

Race Strategies:

Going forward, Howard should consider implementing the following strategies during races:

  • Pacing: Avoid starting too fast in the initial running segment to conserve energy for the subsequent segments. Maintaining a steady and sustainable pace from the start can lead to a stronger finish.
  • Transitions: Minimize rest periods between exercise segments to reduce the roxzone time. Practicing quick transitions during training can help improve this.
  • Strength Segments: Given Howard's running strength, focusing on improving performance in the strength-based segments can contribute to a better overall time. Incorporating more strength and functional fitness exercises into his training regimen can help achieve this.

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
Cafaro Nicola 2024 Rimini 01:17:29
Soh Hwa Jie 2024 Hong Kong 01:17:20
Dickmeiss Kevin 2023 Maastricht European Championships 01:17:47
Billes Julien 2024 Marseille 01:17:50
Rottstädt Max 2023 München 01:17:05
Reeker Christoph 2022 Bremen 01:17:14
Kenyon Richard 2023 Manchester 01:17:17
Dallison Kiel 2021 Birmingham 01:17:05
Ryan Evan 2024 Dublin 01:17:30
Mcvitty Keith 2024 Madrid 01:17:20

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Glasgow 01:18:51
2024 Glasgow 01:28:26

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