Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Lawrence Chris

Lawrence Chris 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 #161040 01:23:55 206th in AG | Top 42.4% 1255th | Top 46.5%
+02:19
44:16
Run Total
+00:18
05:32
Avg. Lap
+00:48
05:17
Best Lap
-02:15
33:08
Workout Total
-00:17
04:08
Avg. Workout
-00:02
06:36
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 Lawrence Chris'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 Lawrence Chris'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 Lawrence Chris'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 Lawrence Chris'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 04:21. Check the detail of the improvement plan below.

03:17 Potential Improvement 75.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:17 44:16 to 40:59 75.5%
Sandbag Lunges 00:49 05:31 to 04:42 18.8%
Ski Erg 00:09 04:30 to 04:21 3.4%
Farmers Carry 00:05 02:05 to 02:00 1.9%
Sled Pull 00:01 04:32 to 04:31 0.4%
Sled Push 00:00 02:37 to 02:37 0.0%
Burpees Broad Jump 00:00 04:46 to 04:46 0.0%
Rowing 00:00 04:29 to 04:29 0.0%
Wall Balls 00:00 04:38 to 04:38 0.0%

Splits Time

Lawrence Chris Perfect Race
Splits Total Average Total
Running 1 06:31 00:00 04:33 +01:58 00:00 +00:00
Ski Erg 04:30 06:31 04:25 +00:05 04:33 +01:58
Running 2 05:23 11:01 04:53 +00:30 08:58 +02:03
Sled Push 02:37 16:24 02:52 -00:15 13:51 +02:33
Running 3 05:19 19:01 05:19 +00:00 16:43 +02:18
Sled Pull 04:32 24:20 04:49 -00:17 22:02 +02:18
Running 4 05:34 28:52 05:16 +00:18 26:51 +02:01
Burpees Broad Jump 04:46 34:26 05:08 -00:22 32:07 +02:19
Running 5 05:36 39:12 05:26 +00:10 37:15 +01:57
Rowing 04:29 44:48 04:46 -00:17 42:41 +02:07
Running 6 05:20 49:17 05:18 +00:02 47:27 +01:50
Farmers Carry 02:05 54:37 02:09 -00:04 52:45 +01:52
Running 7 05:20 56:42 05:17 +00:03 54:54 +01:48
Sandbag Lunges 05:31 01:02:02 04:58 +00:33 01:00:11 +01:51
Running 8 05:17 01:07:33 05:52 -00:35 01:05:09 +02:24
Wall Balls 04:38 01:12:50 06:16 -01:38 01:11:01 +01:49
Roxzone 06:36 01:23:55 06:38 -00:02 01:23:55
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Chris Lawrence demonstrated a commendable performance in the 2024 Birmingham HYROX race, securing a position in the top 30% of all athletes and top 28% in his age group (40-44). His overall rank of 1255 out of 4107 athletes indicates a solid performance, reflecting his overall fitness and race strategy.

His overall time was 01:23:55, with a total running time of 00:44:16. This was slower than the average running time by 02:07, suggesting that Chris's performance was stronger in the strength-based segments of the race rather than the running segments. His pacing appeared to be slower in the initial running segments, but he managed to maintain a consistent pace in the later parts of the race.

Chris performed exceptionally well in strength-based segments such as the Sled Push, Sled Pull, and Rowing, where he completed the segments faster than the average time. His performance in the Wall Balls segment was particularly impressive, where he finished 01:37 faster than the average, indicating a high level of strength and endurance.

Segments to Improve:

  • Run Total: Chris's total running time was slower than average by 03:40. To improve this, he should incorporate high-intensity interval running and endurance running in his training. These exercises can help enhance his running speed and endurance, which would be beneficial for improving his overall running time. Additionally, running drills such as hill repeats and speed intervals could also be beneficial.
  • Sandbag Lunges: His Sandbag Lunges performance was slower than average by 01:08. To improve this, Chris could incorporate weighted lunges and squats into his training routine to build strength in the lower body. Regular practice with increasing weight could help improve his performance in this segment.
  • Roxzone: His Roxzone time was slower than average by 01:07. To improve this, Chris should work on his transition time between exercise zones and overall fitness. Incorporating high-intensity interval training (HIIT) sessions can help enhance his fitness level. He could also practice mock transitions to decrease his transition time during the race.
  • Burpees Broad Jump: Chris finished this segment 00:28 slower than the average time. To improve, he could include more plyometric exercises in his training, such as box jumps and depth jumps. These exercises would help improve his explosive power, which is crucial for the Burpees Broad Jump segment.

Race Strategies:

To optimize race performance, Chris should consider implementing the following strategies:

  • Consistent Pacing: Chris started slower in the initial running segments. He needs to work on maintaining a consistent pace from the start. This can be achieved by practicing pacing during training runs and setting a realistic race pace based on his training times.
  • Improved Transitions: Minimizing rest and transition time in the Roxzone can significantly improve overall race time. Practicing speedy transitions in training can help make them more efficient on race day.
  • Strength Training: As the data suggests that Chris is stronger in strength-based segments, he should continue to focus on this strength while also improving his running. Incorporating more strength training into his routine, particularly exercises that mimic the movements in the race, can help improve his overall performance.
  • Post-Exercise Recovery: Considering the compromised running scenarios post specific exercises, Chris needs to focus on his recovery strategies. This can include active recovery exercises, proper nutrition, and adequate rest and sleep.

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
Zeidler Alex 2019 Hamburg 01:24:07
Reynell James 2023 Dublin 01:23:31
Mcdowell Kieran 2024 Brisbane 01:23:59
Lindemann Tobias 2024 Stuttgart 01:23:46
Gibbs Jay 2024 Sports Direct HYROX London 01:24:23
Kleinknecht Florian 2021 Stuttgart 01:23:42
Hamilton Ben 2024 Birmingham 01:23:50
Pacilio Valerio 2024 Rimini 01:23:44
Testa Fabio 2022 London 01:23:54
Hille Christian 2024 Köln 01:23:58

Measure Your Performance Against Top Athletes

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