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.
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.
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.
This section showcases the entire King Garry'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 King Garry's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 King Garry'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.
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 King Garry'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 03:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:21 | 07:01 to 05:40 | 34.2% |
| Sandbag Lunges | 01:16 | 06:37 to 05:21 | 32.1% |
| Wall Balls | 00:35 | 07:24 to 06:49 | 14.8% |
| Sled Pull | 00:34 | 05:42 to 05:08 | 14.3% |
| Run Total | 00:11 | 44:39 to 44:28 | 4.6% |
| Ski Erg | 00:00 | 04:21 to 04:21 | 0.0% |
| Sled Push | 00:00 | 02:26 to 02:26 | 0.0% |
| Rowing | 00:00 | 04:54 to 04:54 | 0.0% |
| Farmers Carry | 00:00 | 02:07 to 02:07 | 0.0% |
| King Garry | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:14 | 00:00 | 04:50 +00:24 | 00:00 +00:00 |
| Ski Erg | 04:21 | 05:14 | 04:33 -00:12 | 04:50 +00:24 |
| Running 2 | 04:49 | 09:35 | 05:18 -00:29 | 09:23 +00:12 |
| Sled Push | 02:26 | 14:24 | 03:08 -00:42 | 14:41 -00:17 |
| Running 3 | 05:07 | 16:50 | 05:47 -00:40 | 17:49 -00:59 |
| Sled Pull | 05:42 | 21:57 | 05:23 +00:19 | 23:36 -01:39 |
| Running 4 | 05:26 | 27:39 | 05:46 -00:20 | 28:59 -01:20 |
| Burpees Broad Jump | 07:01 | 33:05 | 06:00 +01:01 | 34:45 -01:40 |
| Running 5 | 05:56 | 40:06 | 05:57 -00:01 | 40:45 -00:39 |
| Rowing | 04:54 | 46:02 | 04:58 -00:04 | 46:42 -00:40 |
| Running 6 | 05:46 | 50:56 | 05:48 -00:02 | 51:40 -00:44 |
| Farmers Carry | 02:07 | 56:42 | 02:21 -00:14 | 57:28 -00:46 |
| Running 7 | 05:50 | 58:49 | 05:46 +00:04 | 59:49 -01:00 |
| Sandbag Lunges | 06:37 | 01:04:39 | 05:36 +01:01 | 01:05:35 -00:56 |
| Running 8 | 06:36 | 01:11:16 | 06:33 +00:03 | 01:11:11 +00:05 |
| Wall Balls | 07:24 | 01:17:52 | 07:14 +00:10 | 01:17:44 +00:08 |
| Roxzone | 07:38 | 01:32:44 | 07:46 -00:08 | 01:32:44 |
Hey Garry! First off, congrats on tackling the 2024 Birmingham Hyrox race! Finishing with an overall time of 01:32:44 puts you in the top 45% of a whopping 4107 athletes and the top 36% in your age group. That’s no small feat! 💪
Your total running time of 00:44:39 shows you're more of a runner, which is fantastic because it gives you a solid base to build on. You were 01:16 faster than average in the running department, but let’s talk about pacing. Your first running segment was 00:05:14, which was a bit on the slower side—25 seconds slower than average. It’s like you were warming up for a marathon instead of a Hyrox race! A more aggressive start could have set a better tone for the rest of your performance. Overall, you’ve got a hybrid profile, but there’s work to do on the strength side to balance out that running prowess.
This segment was your biggest time sink. Burpees can feel like they’re stealing your soul, but they’re also a great way to build explosive power. Focus on technique: ensure your jumps are as explosive as possible while maintaining a controlled landing. A good drill is to perform “burpee broad jumps” where you jump as far forward as you can after each burpee. Aim for 3 sets of 5 reps, with a focus on speed.
It looks like the sandbag lunges were a bit of a drag for you. To improve your efficiency, work on your lunging form to ensure you’re maximizing your power. Try doing walking lunges with a lighter weight to perfect your form before adding more resistance. Incorporate this into your routine: 4 sets of 10 lunges per leg, focusing on explosive power from the back leg.
Wall balls are all about rhythm and coordination. To boost your speed, practice “quick-release” wall balls where you focus on catching the ball high and immediately getting into the next squat. You might also want to incorporate some core strengthening exercises like medicine ball slams to improve your power and control. Aim for 3 sets of 15 reps, focusing on speed and form.
Sled pulls can feel like a workout in themselves! To improve here, focus on short bursts of power. Incorporate interval training with sled pulls where you go all out for 20-30 seconds, then rest for 1 minute. Repeat for 6 rounds. This will help you develop strength and improve your efficiency during the race.
Transition time is key! A slower Roxzone often means a little too much rest or perhaps some hesitation between exercises. To improve this, practice your transitions during training. Set up a mini Hyrox circuit and time your transitions. Aim to reduce your transition time by 15-30 seconds each session. Remember, every second counts!
Garry, you’ve got an incredible foundation to build on! Remember, every race is a learning experience, and with focused training on your weak spots, you’ll be smashing your goals in no time. As the great Vince Lombardi said, “Perfection is not attainable, but if we chase perfection, we can catch excellence.” Keep pushing yourself, and don’t forget to have a bit of fun along the way! 💥
Now, go crush those workouts and show those segments who’s boss. You've got this! - The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Suárez Ramos Pedrueza Carlos Iñaki | 2024 Mexico City | 01:32:26 | |
| Garcia Jorge | 2024 Fort Lauderdale | 01:32:45 | |
| Ruble Marc | 2024 Frankfurt | 01:33:07 | |
| Fommard David | 2024 Paris | 01:32:50 | |
| Duvillard Jonathan | 2024 Paris | 01:32:35 | |
| Bowker Terry | 2024 Malaga | 01:33:07 | |
| Petersen Michael | 2024 London | 01:33:12 | |
| Lloyd Adrian | 2024 London | 01:32:22 | |
| Sanchez Diez Lucas | 2024 Karlsruhe | 01:32:42 | |
| Coutinho Joao | 2024 Amsterdam | 01:33:01 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Manchester | 01:28:00 | |
| 2024 Manchester | 01:31:31 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
