Dive into this athlete’s performance at 2024 London 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 Lambe Lloyd'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 Lambe Lloyd'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 Lambe Lloyd'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 Lambe Lloyd'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 02:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 00:48 | 06:29 to 05:41 | 33.1% |
| Wall Balls | 00:38 | 08:19 to 07:41 | 26.2% |
| Farmers Carry | 00:37 | 03:05 to 02:28 | 25.5% |
| Sled Push | 00:17 | 03:37 to 03:20 | 11.7% |
| Burpees Broad Jump | 00:05 | 06:28 to 06:23 | 3.4% |
| Ski Erg | 00:00 | 04:39 to 04:39 | 0.0% |
| Rowing | 00:00 | 04:59 to 04:59 | 0.0% |
| Sandbag Lunges | 00:00 | 05:38 to 05:38 | 0.0% |
| Run Total | 00:00 | 46:06 to 46:06 | 0.0% |
| Lambe Lloyd | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:45 | 00:00 | 05:04 +01:41 | 00:00 +00:00 |
| Ski Erg | 04:39 | 06:45 | 04:38 +00:01 | 05:04 +01:41 |
| Running 2 | 05:09 | 11:24 | 05:32 -00:23 | 09:42 +01:42 |
| Sled Push | 03:37 | 16:33 | 03:21 +00:16 | 15:14 +01:19 |
| Running 3 | 05:13 | 20:10 | 06:06 -00:53 | 18:35 +01:35 |
| Sled Pull | 06:29 | 25:23 | 05:48 +00:41 | 24:41 +00:42 |
| Running 4 | 05:27 | 31:52 | 06:03 -00:36 | 30:29 +01:23 |
| Burpees Broad Jump | 06:28 | 37:19 | 06:35 -00:07 | 36:32 +00:47 |
| Running 5 | 05:35 | 43:47 | 06:19 -00:44 | 43:07 +00:40 |
| Rowing | 04:59 | 49:22 | 05:06 -00:07 | 49:26 -00:04 |
| Running 6 | 05:35 | 54:21 | 06:08 -00:33 | 54:32 -00:11 |
| Farmers Carry | 03:05 | 59:56 | 02:31 +00:34 | 01:00:40 -00:44 |
| Running 7 | 05:36 | 01:03:01 | 06:05 -00:29 | 01:03:11 -00:10 |
| Sandbag Lunges | 05:38 | 01:08:37 | 06:10 -00:32 | 01:09:16 -00:39 |
| Running 8 | 06:49 | 01:14:15 | 07:04 -00:15 | 01:15:26 -01:11 |
| Wall Balls | 08:19 | 01:21:04 | 07:54 +00:25 | 01:22:30 -01:26 |
| Roxzone | 09:38 | 01:38:53 | 08:29 +01:09 | 01:38:53 |
Lloyd, first off, big props for completing the 2024 London Hyrox! Finishing in the top 12% overall is no small feat. Your overall time of 01:38:53 shows that you're in great shape, especially since your total running time was 02:21 faster than the average! 🏆 It looks like you've got a runner's profile, but we both know Hyrox is all about that hybrid hustle. Your pacing was a bit off at the start—specifically in Running 1, where you were 01:42 slower than average—but you found your rhythm in the later running segments, especially with your best running lap of 00:05:09. Keep that energy flowing and keep pushing yourself to find that sweet spot from the start! 💪
The time spent transitioning between exercises is crucial. You want to be in and out of those zones quicker than a kid in a candy store! To improve, focus on your overall fitness and practice transitioning. Try doing mock races where you simulate the transitions to get used to the flow. Incorporate drills focusing on explosive movements, like box jumps or kettlebell swings, to help you switch gears quickly.
Wall balls can feel like a love-hate relationship, but we need to make them your new best friend. Focus on your squat depth and explosiveness—hit that target with power! Try incorporating wall ball drills into your regular workout, and work on your breathing technique to maintain that rhythm. Aim for sets of 20-30 reps to build endurance and familiarity.
The sled pull can feel like a battle against gravity! To get stronger in this area, implement heavy sled pulls in your weekly routine. Use varied distances and focus on maintaining a strong posture throughout. Incorporate pulling variations like resistance band pulls or battle ropes to build that upper body strength without compromising your running.
Farmers carries are a test of grip and core strength. Boost your performance by adding heavy carries to your training—try uneven carries for added core stability. Also, practice walking with varying weights and distances to build endurance and grip strength. Remember, it’s about carrying that grocery load with style! 🍏
Now, let’s turn you into a sled-pushing machine! Add more sled push drills to your training, focusing on explosive starts and consistent pacing. Consider hill sprints for added leg strength and power. The goal is to push that sled like it stole your last piece of pizza! 🍕
Even though you were faster than average, there's still room to drop those seconds. Focus on your form—keep your core tight and land softly to maintain momentum. Incorporate broad jump variations and burpee drills into your workouts to build strength and explosiveness. This combo will have you flying through those jumps in no time!
When it comes to race day, start at a pace that feels comfortable. You want to leave some gas in the tank for those later running segments—trust me, your future self will thank you! Emphasize your transitions; practice quick changes between exercises and keep a mental checklist of what’s next. Remember to hydrate well before the race and have a solid warm-up to get those muscles ready to fire. Finally, visualize each segment before you hit it—bring that mental game to match your physical prowess! 💥
Lloyd, you’ve got the foundation to take your Hyrox game to the next level. Keep pushing your limits, and remember: “The only bad workout is the one that didn’t happen.” Stay consistent with your training, tighten up those segments, and keep that positive mindset. You’re already a top contender, and with a few tweaks, you can crush even more records! Let’s turn those weaknesses into strengths and keep chasing those personal bests. You've got this! 💪
Keep grinding, and I'll see you in the Roxzone! - The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Murillo Blanco Carlos | 2023 Valencia | 01:39:12 | |
| Snell Sean | 2021 Birmingham | 01:39:06 | |
| Chan Chunwing | 2023 Hong Kong | 01:38:43 | |
| Dailyda Tadas | 2024 Katowice | 01:39:10 | |
| Ward Clint | 2023 London | 01:38:55 | |
| Bacalis Apostolis | 2023 New York | 01:38:51 | |
| Been Nick | 2024 Maastricht | 01:38:58 | |
| Connor Stuart | 2023 Birmingham | 01:38:29 | |
| Monachello Joseph | 2023 London | 01:38:56 | |
| Lin Douglas | 2024 Hong Kong | 01:39:08 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Birmingham | 01:44:51 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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