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
520 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 Pro 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 520 athletes with similar finish time in Hyrox Pro 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 520 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Greenhalgh Ashley'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 Greenhalgh Ashley'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 520 athletes with similar finish time in Hyrox Pro 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 Greenhalgh Ashley'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 Pro 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 Greenhalgh Ashley'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
02:24.
Check the detail of the improvement plan below.
Based on 520 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Ashley Greenhalgh delivered a commendable performance in the 2024 Birmingham Hyrox race, finishing in the top 42% of all participants and within the top 50% of his age group. His total running time was 12 seconds faster than the average, indicating a strong proficiency in running. However, his start in the race, as indicated by Running 1, was slower than average, which may have impacted his overall rank. His strength exercises, highlighted by his exceptional performance in the Sled Pull, were notably faster than average, suggesting a well-rounded fitness profile. A key area for improvement is his Roxzone time which was significantly slower than average, indicating a need for enhanced transition speed and overall fitness.
Segments to Improve
Roxzone: As the slowest segment, Ashley needs to focus on improving his transition speed. Practical drills could include practicing transitions between different exercises to improve efficiency and reduce downtime. Additionally, incorporating high-intensity interval training (HIIT) into his routine can boost his overall fitness and recovery speed.
Burpees Broad Jump: To improve in this segment, Ashley could benefit from plyometric training, focusing on exercises like box jumps and squat jumps that enhance explosive strength and agility.
Farmers Carry: For strength and grip improvement, Ashley could incorporate more weightlifting routines, such as deadlifts and wrist curls, into his training. Regular practice of the actual Farmers Carry movement with gradually increasing weights can also be beneficial.
Wall Balls: This segment requires both strength and cardio endurance. Incorporating more squats and medicine ball exercises into his routine can help improve his performance. Practicing the actual Wall Balls movement with different weights can improve his strength and technique.
Race Strategies
For better race performance, Ashley should consider the following strategies:
Pacing: Given his slower start in Running 1, he should work on starting the race at a quicker pace. Interval running training can help improve his speed and endurance.
Strength and Running Balance: Ashley performs well in both strength and running segments, but there is room for improvement. He should maintain a balanced training routine focusing on both aspects to further enhance his hybrid profile.
Recovery: Ashley's slower Roxzone time suggests a need for quicker recovery. He should practice active recovery techniques during his training to increase his body's ability to recover quickly during transitions.