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.
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 Dawson 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 Dawson 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 Dawson 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 Dawson 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
02:43.
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 Dawson showed a commendable performance in the 2024 Birmingham HYROX race. Ranking in the top 56% of 4107 athletes, and top 51% in his age group, Craig has demonstrated solid fitness levels and competitive prowess. His overall time was 01:43:44, with a total running time of 00:50:28, which was 00:27 faster than the average. This suggests that Craig is a more proficient runner.
Despite a slower start in Running 1, Craig's running times improved consistently throughout the race, often clocking in faster than the average time. This demonstrates his ability to maintain a steady pace and gradually increase his speed as the race progresses, a crucial skill for endurance events like the HYROX race.
Segments to Improve:
Roxzone: Craig's Roxzone performance was slower than average, indicating he may have taken longer rests or transitions. To improve in this area, Craig can focus on enhancing his overall fitness level to reduce the need for extended rest periods. He can also practice transitioning between exercises to reduce wasted time. Drills such as circuit training, where transitions between different exercises are timed and minimized, may be beneficial.
Wall Balls: Craig's Wall Balls segment was slower than average by 00:35. This suggests a need for strength training, particularly targeting the lower body and core. Squats, deadlifts, and core stability exercises like planks could help improve performance in this area. Practicing the specific movement of wall balls will also be advantageous.
Burpees Broad Jump: Craig's performance in the Burpees Broad Jump segment was slower than average by 00:25. This could be improved by incorporating plyometric exercises, such as box jumps and power skips, into his training routine. These exercises can help enhance explosive power and agility, which are crucial for the burpees broad jump.
Race Strategies:
To optimize his performance in future races, Craig might want to consider the following strategies:
Consistent Pacing: While Craig maintained good pacing throughout the race, he started slower in Running 1. He might want to consider starting at a slightly faster pace to gain time in the early stages of the race, but without exhausting himself too early.
Strength Training: As Craig's running performance is already strong, he should focus more on strength training exercises to improve in segments like Wall Balls and Burpees Broad Jump. A balanced routine with both endurance and strength training will help him become a more well-rounded athlete.
Recovery and Transition: Improving recovery time and transition speed between exercises can significantly reduce the total race time. Incorporating interval training, where periods of high-intensity exercise are alternated with recovery periods, can help improve cardiovascular fitness and recovery speed. Practicing transitions between different exercises can also help Craig become more efficient in the Roxzone.