Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Grewar Kirk

Grewar Kirk Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 30-34 #131055 01:08:37 51st in AG | Top 9.3% 186th | Top 6.9%
-00:43
34:08
Run Total
-00:05
04:16
Avg. Lap
+00:12
04:02
Best Lap
+00:23
29:24
Workout Total
+00:03
03:40
Avg. Workout
+00:23
05:09
Roxzone

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 Grewar Kirk'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 Grewar Kirk'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 Grewar Kirk'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 Grewar Kirk'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 03:47. Check the detail of the improvement plan below.

01:19 Potential Improvement 34.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:19 04:35 to 03:16 34.8%
Wall Balls 01:03 05:20 to 04:17 27.8%
Sandbag Lunges 00:35 04:04 to 03:29 15.4%
Run Total 00:23 34:08 to 33:45 10.1%
Rowing 00:10 04:27 to 04:17 4.4%
Sled Push 00:07 02:01 to 01:54 3.1%
Sled Pull 00:06 03:27 to 03:21 2.6%
Ski Erg 00:04 04:04 to 04:00 1.8%
Farmers Carry 00:00 01:26 to 01:26 0.0%

Splits Time

Grewar Kirk Perfect Race
Splits Total Average Total
Running 1 04:58 00:00 03:53 +01:05 00:00 +00:00
Ski Erg 04:04 04:58 04:09 -00:05 03:53 +01:05
Running 2 04:02 09:02 04:07 -00:05 08:02 +01:00
Sled Push 02:01 13:04 02:23 -00:22 12:09 +00:55
Running 3 04:11 15:05 04:24 -00:13 14:32 +00:33
Sled Pull 03:27 19:16 03:48 -00:21 18:56 +00:20
Running 4 04:17 22:43 04:24 -00:07 22:44 -00:01
Burpees Broad Jump 04:35 27:00 03:47 +00:48 27:08 -00:08
Running 5 04:19 31:35 04:30 -00:11 30:55 +00:40
Rowing 04:27 35:54 04:24 +00:03 35:25 +00:29
Running 6 04:07 40:21 04:25 -00:18 39:49 +00:32
Farmers Carry 01:26 44:28 01:46 -00:20 44:14 +00:14
Running 7 04:07 45:54 04:25 -00:18 46:00 -00:06
Sandbag Lunges 04:04 50:01 03:52 +00:12 50:25 -00:24
Running 8 04:12 54:05 04:42 -00:30 54:17 -00:12
Wall Balls 05:20 58:17 04:52 +00:28 58:59 -00:42
Roxzone 05:09 01:08:37 04:46 +00:23 01:08:37
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Kirk Grewar put on an impressive performance in the 2024 Birmingham HYROX race, finishing among the top 4% of all athletes and the top 6% in his age group. His total running time of 00:34:08, which was 00:57 faster than the average, indicates a strong running profile. Kirk's pacing throughout the race was generally consistent and faster than average in most segments. However, there were some segments where he was slower than average, indicating areas for potential improvement.

Segments to Improve

  • Burpees Broad Jump: This is the segment where Kirk had the most room for improvement, as his time was 00:01:16 slower than the 25th percentile. Incorporating more plyometric exercises into his training routine, such as box jumps and jumping lunges, could help improve his performance in this area. It may also be beneficial to work on his form and technique for burpees to ensure he is performing them as efficiently as possible.
  • Wall Balls: Kirk's time for the Wall Balls segment was 00:00:59 slower than the 25th percentile. Incorporating more functional fitness exercises, such as thrusters and kettlebell swings, could help improve his strength and coordination for this segment. Additionally, working on his squat technique could help him perform this exercise more efficiently.
  • Roxzone: Kirk's time in the Roxzone was 00:00:58 slower than the 25th percentile. This suggests he may be taking longer to transition between exercises or may need to work on his overall fitness. High-intensity interval training (HIIT) could help improve his fitness and reduce his transition time. Additionally, practicing the transitions between exercises could help him become more efficient in this area.
  • Sandbag Lunges: Kirk's time for the Sandbag Lunges was 00:00:29 slower than the 25th percentile. Incorporating more weighted lower body exercises, such as weighted lunges and squats, could help improve his strength for this segment. Additionally, working on his lunge technique could help him perform this exercise more efficiently.

Race Strategies

In future races, Kirk could benefit from a more strategic approach to his pacing. While he generally started faster than average, he was slower in the later segments of the race. Therefore, he may want to consider conserving some of his energy in the early stages to have more stamina for the later segments. Additionally, focusing on his form and technique in the early stages could help him maintain efficiency throughout the race, reducing fatigue in the later stages.

In the Roxzone, Kirk may also want to focus on transitioning between exercises more quickly and efficiently. This could involve practicing the transitions between exercises in his training to become more comfortable with them. Additionally, including more overall fitness training in his routine could help improve his endurance and reduce his transition times.

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
Similar Athletes
Crawford Harry 2023 Birmingham 01:08:46
Vecchio Pietro 2024 Hamburg 01:08:37
Mclaughlin John 2023 Glasgow 01:08:21
Sturge Nick 2024 Sports Direct HYROX London 01:08:58
Martin Sanchez Jonas 2022 Madrid 01:08:07
Groves Porter 2024 Dallas 01:08:53
Fernández Ruiz Antonio 2023 Valencia 01:09:00
Lanigan Lee 2024 Dublin 01:08:57
Neugebauer Henri 2023 München 01:08:11
Tekolf Timo 2023 Karlsruhe 01:08:09

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Birmingham 01:12:07
2023 Glasgow 01:10:15
2022 Birmingham 01:14:29
2024 Manchester 01:10:47
2024 Glasgow 01:11:06

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