Dive into this athlete’s performance at 2024 Dublin 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 Sutherland Graeme'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 Sutherland Graeme'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 Sutherland Graeme'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 Sutherland Graeme'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
05:19.
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:
Graeme Sutherland gave a commendable performance in the 2024 Dublin HYROX event. Finishing in the top 43% of all athletes and in the top 49% of his age group, Graeme showcased a strong running profile. His total running time was 01:49 faster than average, indicating a strong propensity for running endurance. His best lap was also notably fast at 00:04:24.
The roxzone time was 01:56 faster than average, suggesting Graeme's fitness level and transition time were well above average. However, there was a noticeable decline in performance as the race progressed, with most of the latter half splits slower than average. This suggests he started off strong but may have expended too much energy in the beginning, leading to a slowdown in the latter stages of the race.
Segments to Improve:
Sandbag Lunges: This was Graeme's poorest performing segment. He was 01:51 slower than average. To improve, he should incorporate more lower body strength training exercises, such as weighted squats and lunges. He could also practice carrying heavy loads over short distances to replicate the demands of this segment.
Wall Balls: Graeme was 00:59 slower than average in this segment. Wall balls require both strength and precision. To enhance performance, Graeme could add more plyometric exercises to his routine, such as jump squats and medicine ball throws. He should also practice the specific movement of wall balls to improve coordination and timing.
Burpees Broad Jump: Graeme was 00:37 slower than average in this segment. To improve, he should focus on improving his explosive power and cardiovascular endurance. Exercises such as plyometric push ups, box jumps, and interval running could be beneficial.
Farmers Carry: Graeme was 00:37 slower than average in this segment. This task requires grip strength and core stability. Exercises like deadlifts, planks, and grip strengthening exercises can help improve performance in this area.
Race Strategies:
To optimize his race performance, Graeme should consider the following strategies:
Pacing: Given his strong start but slowed performance in the latter half of the race, Graeme should aim for a more consistent pace throughout the race. This will help preserve his energy and prevent burnout in later stages.
Strength Training: Given the identified areas of improvement, Graeme should incorporate more strength training into his routine, particularly focusing on lower body strength and core stability.
Specific Exercise Practice: Practicing the specific movements required in the race segments can help Graeme improve his technique and efficiency, leading to better performance on race day.
Rest and Recovery: Ensuring adequate rest periods between intense training sessions will help prevent overtraining and promote optimal performance.