Dive into this athlete’s performance at 2023 Houston 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 Conger Robert'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 Conger Robert'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 Conger Robert'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 Conger Robert'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 06:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:41 | 44:12 to 38:31 | 82.6% |
| Sled Push | 00:43 | 03:06 to 02:23 | 10.4% |
| Burpees Broad Jump | 00:19 | 04:36 to 04:17 | 4.6% |
| Sled Pull | 00:09 | 04:15 to 04:06 | 2.2% |
| Farmers Carry | 00:01 | 01:51 to 01:50 | 0.2% |
| Ski Erg | 00:00 | 04:03 to 04:03 | 0.0% |
| Rowing | 00:00 | 04:25 to 04:25 | 0.0% |
| Sandbag Lunges | 00:00 | 03:50 to 03:50 | 0.0% |
| Wall Balls | 00:00 | 04:31 to 04:31 | 0.0% |
| Conger Robert | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:07 | 00:00 | 04:20 -00:13 | 00:00 +00:00 |
| Ski Erg | 04:03 | 04:07 | 04:20 -00:17 | 04:20 -00:13 |
| Running 2 | 05:22 | 08:10 | 04:38 +00:44 | 08:40 -00:30 |
| Sled Push | 03:06 | 13:32 | 02:41 +00:25 | 13:18 +00:14 |
| Running 3 | 05:51 | 16:38 | 05:01 +00:50 | 15:59 +00:39 |
| Sled Pull | 04:15 | 22:29 | 04:27 -00:12 | 21:00 +01:29 |
| Running 4 | 05:50 | 26:44 | 05:00 +00:50 | 25:27 +01:17 |
| Burpees Broad Jump | 04:36 | 32:34 | 04:41 -00:05 | 30:27 +02:07 |
| Running 5 | 05:40 | 37:10 | 05:09 +00:31 | 35:08 +02:02 |
| Rowing | 04:25 | 42:50 | 04:39 -00:14 | 40:17 +02:33 |
| Running 6 | 05:37 | 47:15 | 05:02 +00:35 | 44:56 +02:19 |
| Farmers Carry | 01:51 | 52:52 | 02:01 -00:10 | 49:58 +02:54 |
| Running 7 | 05:39 | 54:43 | 05:01 +00:38 | 51:59 +02:44 |
| Sandbag Lunges | 03:50 | 01:00:22 | 04:35 -00:45 | 57:00 +03:22 |
| Running 8 | 06:10 | 01:04:12 | 05:28 +00:42 | 01:01:35 +02:37 |
| Wall Balls | 04:31 | 01:10:22 | 05:46 -01:15 | 01:07:03 +03:19 |
| Roxzone | 04:03 | 01:18:47 | 05:58 -01:55 | 01:18:47 |
It is worth noting that Robert's best running lap was 00:04:07, which was 00:05 faster than the average. This suggests that he has good speed and potential as a runner.
To improve these segments, Robert should focus on specific drills and techniques that target his weaknesses. Here are some recommended strategies:
1. Running 4, Running 3, Running 2, Running 7, Running 6, Running 8, and Running 5:
- Endurance Training: Incorporate longer distance runs into the training routine to build stamina and improve endurance.
- Interval Training: Include high-intensity interval training (HIIT) sessions to increase speed and improve overall running performance.
- Hill Training: Incorporate hill sprints and hill repeats to boost leg strength and improve running efficiency on inclines.
- Tempo Runs: Include tempo runs at a sustained, challenging pace to improve race-specific fitness and pacing.
2. Burpees Broad Jump:
- Plyometric Training: Include plyometric exercises such as squat jumps, box jumps, and lateral jumps to develop explosive power and improve performance in burpees and broad jumps.
- Core Strength: Focus on strengthening the core muscles through exercises like planks, Russian twists, and medicine ball twists to enhance stability and control during the burpees broad jump segment.
By implementing these strategies and incorporating the recommended exercises and drills, Robert Conger can enhance his performance in the identified areas of improvement and achieve better results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Richardson John | 2024 Sydney | 01:19:17 | |
| Martinez Sal | 2023 Dubai | 01:18:39 | |
| Meyer Mark | 2023 Amsterdam | 01:19:05 | |
| Warns Aljoscha | 2024 Hamburg | 01:18:33 | |
| Den Haan Anton | 2024 Amsterdam | 01:19:00 | |
| Fitzgerald Karl | 2024 Dublin | 01:18:45 | |
| Allen Paddy | 2023 London | 01:19:12 | |
| Mohr Henning | 2024 Hamburg | 01:18:59 | |
| Sulaiman Favour | 2023 London | 01:18:20 | |
| Dorninger Walter | 2024 Vienna - European Championship | 01:19:05 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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
