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
804 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 804 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 804 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Howie Chris'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 Howie Chris'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 804 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 Howie Chris'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 Howie Chris'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
07:10.
Check the detail of the improvement plan below.
Based on 804 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Chris Howie's performance in the 2024 Birmingham HYROX event shows a strong running profile with a total running time of 00:49:10, which is 04:12 faster than the average. This is a commendable performance, placing him in the top 60% of all competitors and top 59% of his age group (50-54). However, there is room for improvement, particularly in his transition times and strength exercises, as suggested by the Roxzone time and certain split times.
Segments to Improve:
Wall Balls: This segment was the most challenging for Chris, with a time of 00:11:26, which is 2:25 slower than the average. A focus on improving strength and endurance may help to boost performance in this area. Training strategies could include incorporating more functional exercises, specifically targeting the muscles used in wall balls (quads, glutes, shoulders, and arms). Exercises such as thrusters, kettlebell swings, and medicine ball cleans can be beneficial.
Sandbag Lunges: Another area where Chris struggled was the Sandbag Lunges, finishing 1:54 slower than the average. In order to improve, Chris should focus on building his lower body strength and stability. Lunges with weights, Bulgarian split squats, and step-ups can help improve these attributes.
Burpees Broad Jump: Chris's performance in this segment was 1:38 slower than the average. Plyometric exercises such as box jumps, broad jumps, and burpees can help improve explosive strength and speed. Additionally, focusing on technique during the burpee to make the movement more efficient can also help improve time.
Farmers Carry: Chris's time in this segment was 46 seconds slower than average. This exercise requires a strong grip, core stability, and overall body strength. Deadlifts, rows, and specific grip strengthening exercises can aid improvement.
Race Strategies:
Going forward, Chris should consider the following strategies for better performance:
Pace Management: Analysis of Chris's splits suggests he may have started a bit too slow in the initial running segments and attempted to compensate later. Chris should look to maintain a more consistent pace throughout the race to conserve energy for the later stages.
Transition Time: Chris's Roxzone time was faster than average, suggesting that he may be resting more or taking longer in transitions. Practicing quick transitions and focusing on active recovery during these times can help improve overall time.
Strength Training: As identified in the segments to improve, Chris should incorporate more targeted strength training into his routine. This will not only improve his performance in these segments but also contribute to overall endurance and performance.