Dive into this athlete’s performance at 2024 Glasgow 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 Duncan Craig'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 Duncan Craig'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 Duncan Craig'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 Duncan Craig'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
06:04.
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:
Craig Duncan's performance in the 2024 Glasgow HYROX race places him within the top 76% of all participants and top 78% within his age group, indicating a competitive but improvable position. A notable strength is Craig's total running time, which is 02:54 faster than average, suggesting a stronger runner profile. However, while his running is a clear strength, there are several areas within the strength and agility segments that significantly impact his overall time, particularly in the Wall Balls, Burpees Broad Jump, and Sandbag Lunges. His pacing during the first half of the race appears to be well-judged, with faster-than-average times in the initial running segments, but his performance in key strength exercises suggests fatigue or technique issues as the race progresses.
Segments to Improve:
Wall Balls: Craig's performance in Wall Balls was substantially slower than average. To improve, focus on high-intensity interval training (HIIT) incorporating wall balls to build both strength and endurance. Work on squat depth and ball targeting precision to ensure efficiency in each rep. Additionally, incorporating plyometric exercises like jump squats can enhance explosiveness, which is crucial for wall balls.
Burpees Broad Jump: This segment was significantly below average, indicating a need for improved plyometric power and stamina. Include burpee variations in training to improve explosiveness and aerobic capacity. Plyometric drills focusing on broad jumps, such as box jumps and bounding exercises, will also help in developing the necessary leg power and coordination.
Sandbag Lunges: The slow time suggests a combination of strength, balance, and endurance issues. Strength training focusing on lower body, particularly lunges and squats with added weight, will build the required muscular endurance. Balance exercises and unilateral training (e.g., single-leg deadlifts) can also enhance stability, which is crucial for sandbag lunges.
For each of these segments, practicing under fatigue is crucial. Implementing workouts that mimic the race's structure, combining running with strength exercises, can help Craig adapt to performing these exercises under race conditions.
Race Strategies:
Effective Pacing: Given Craig's strength in running, he should continue leveraging this but be mindful not to expend all his energy on early runs. Implementing a pacing strategy that allows for steady energy expenditure throughout the race can help preserve energy for strength-based obstacles.
Transition Efficiency: Craig's Roxzone time suggests room for improvement in transition times. Practicing quick transitions between running and obstacles during training can reduce overall race time. This includes strategic placement of hydration and nutrition that can be accessed quickly without significant deceleration.
Mental Preparation: The psychological aspect of endurance races is often underestimated. Visualization techniques and mental rehearsals of the race, focusing on tough segments and transitions, can prepare Craig for the mental challenges he will face.
Recovery Focus: Incorporating active recovery and mobility work into training can help improve overall performance and decrease the risk of injury. This includes post-race strategies to ensure a quick return to training post-event.
By focusing on these strategies and incorporating the suggested training adjustments, Craig Duncan can work towards turning his weaknesses into strengths, potentially improving his overall rank and time in future HYROX races.
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