Connelly Frazer
Performance Analysis
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.
Race Summary
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 Connelly Frazer'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 Connelly Frazer'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 Connelly Frazer'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 Connelly Frazer'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
07:15.
Check the detail of the improvement plan below.
02:24
Potential Improvement
33.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Frazer Connelly demonstrated a commendable performance in the 2024 Birmingham HYROX race, ranking in the top 45% of all athletes and the top 48% in his age group. His total running time was notably impressive, finishing 06:21 faster than the average time. This indicates a strong running profile, as he consistently clocked faster times in all running segments compared to averages. However, the roxzone time signifies room for improvement in transitions and overall fitness.
Segments to Improve
The following segments were identified as areas that require focused attention and improvement:
- Sled Pull: Frazer's sled pull time was slower than the average by 02:12. To improve this, he should incorporate more lower body and back strength exercises like deadlifts and squats. He could also practice the sled pull technique to ensure efficient energy use.
- Wall Balls: This segment was slower by 01:22 than the average. To improve, Frazer should focus on improving his squat technique and power. Exercises like goblet squats and wall ball drills would be beneficial.
- Roxzone: The Roxzone time was 00:29 slower than average, indicating slower transitions or rest times. Frazer should work on improving his overall fitness and transition times through high-intensity interval training (HIIT).
- Burpees Broad Jump: Frazer was slower than average by 00:50 in this segment. He should focus on improving his explosive power through plyometric exercises like box jumps and burpee variations.
- Sandbag Lunges: This segment was slower by 00:28 than the average. To improve, Frazer should incorporate more lunges and weighted exercises in his routine. He should also work on his lunge technique to ensure efficient movement.
- Sled Push and Farmers Carry: These segments were slower than average by 00:40 and 00:38 respectively. To improve, Frazer should focus on building strength in his lower body and grip strength. Exercises like farmer's walks, deadlifts, and sled pushes will be beneficial.
Race Strategies
Considering Frazer's strong running profile and areas for improvement, the following race strategies could enhance his performance:
- Maintain a consistent pace: Frazer should aim to maintain a steady running pace throughout the race. This will help conserve energy for strength segments and prevent early fatigue.
- Improve transitions: Efficient transitions between segments can significantly cut down overall time. Practicing smooth transitions in training can help improve this aspect.
- Strength training post running: Frazer should consider doing strength training after his running workouts. This will help him adapt to performing under fatigue, a crucial aspect of the race.
- Technique refinement: Emphasizing correct techniques during strength training can make a significant difference in performance. Correct form not only improves efficiency but also reduces the risk of injury.
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
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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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