Knowles Adam
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.
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 Knowles Adam'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 Knowles Adam'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 Knowles Adam'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 Knowles Adam'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
03:00.
Check the detail of the improvement plan below.
01:04
Potential Improvement
35.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Adam Knowles gave a solid performance in the 2024 Birmingham HYROX race, finishing in the top 3% of all athletes and in the top 5% of his age group. His overall time was 01:08:01, demonstrating his strong fitness levels and competitive spirit. Adam's best lap was 00:03:47, which is a testament to his exceptional running skills.
Adam's total running time was 00:32:53, which was 02:01 faster than the average. This indicates that he is more of a runner profile. His strength lies in his running ability, with most of his running segments faster than the average. However, a careful analysis of his splits reveals that he started the race slightly slower than average but increased his pace significantly as the race progressed.
Segments to Improve:
- Roxzone: Adam's Roxzone time was 01:22 slower than the average, indicating that he rested more or took more time to transition. It is recommended that Adam improve his overall fitness and reduce his transition time. To achieve this, he could include high-intensity interval training (HIIT) in his routine to increase his endurance and speed up recovery. Additionally, practicing transitions during training can help make them more efficient.
- Burpees Broad Jump: This split was 00:47 slower than average, suggesting a need for improvement in explosive strength and agility. Incorporating plyometric exercises such as box jumps, power skips or tuck jumps into his training routine may aid in this. Additionally, practicing the burpee broad jump technique can help improve form and speed.
- Wall Balls: Adam's Wall Balls split was 00:16 slower than average, indicating the need for improvement in functional strength and coordination. Incorporating strength training, focusing particularly on squats and overhead presses, can help improve performance in this area. Furthermore, practicing the wall ball technique can enhance accuracy and timing.
- Sled Push: This split was 00:12 slower than average. To improve on this, Adam can incorporate more lower body strength training, specifically targeting the glutes and quads. Weighted sled drills can help improve strength and efficiency in this area.
Race Strategies:
Adam should consider pacing himself better at the start of the race to conserve energy for the later stages. He could also benefit from focusing on the transition between exercises, as this is where he seems to lose most time. Specifically, practicing transitions under fatigue during training may help improve his Roxzone time. Lastly, focusing on specific strength training tailored towards his weak segments (Burpees Broad Jump, Wall Balls, Sled Push) could contribute to a better overall performance in future races.
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
Ready to conquer your next race?
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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