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.
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.
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.
This section showcases the entire Morris Dave'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 Morris Dave's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Morris Dave'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.
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 Morris Dave'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 04:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:56 | 07:44 to 05:48 | 44.4% |
| Sled Push | 00:41 | 03:17 to 02:36 | 15.7% |
| Burpees Broad Jump | 00:38 | 05:24 to 04:46 | 14.6% |
| Sandbag Lunges | 00:32 | 05:10 to 04:38 | 12.3% |
| Ski Erg | 00:17 | 04:37 to 04:20 | 6.5% |
| Rowing | 00:17 | 04:57 to 04:40 | 6.5% |
| Sled Pull | 00:00 | 04:09 to 04:09 | 0.0% |
| Farmers Carry | 00:00 | 01:41 to 01:41 | 0.0% |
| Run Total | 00:00 | 40:00 to 40:00 | 0.0% |
| Morris Dave | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:26 | 00:00 | 04:30 +00:56 | 00:00 +00:00 |
| Ski Erg | 04:37 | 05:26 | 04:24 +00:13 | 04:30 +00:56 |
| Running 2 | 04:36 | 10:03 | 04:52 -00:16 | 08:54 +01:09 |
| Sled Push | 03:17 | 14:39 | 02:52 +00:25 | 13:46 +00:53 |
| Running 3 | 04:55 | 17:56 | 05:16 -00:21 | 16:38 +01:18 |
| Sled Pull | 04:09 | 22:51 | 04:47 -00:38 | 21:54 +00:57 |
| Running 4 | 05:02 | 27:00 | 05:14 -00:12 | 26:41 +00:19 |
| Burpees Broad Jump | 05:24 | 32:02 | 05:03 +00:21 | 31:55 +00:07 |
| Running 5 | 04:55 | 37:26 | 05:24 -00:29 | 36:58 +00:28 |
| Rowing | 04:57 | 42:21 | 04:45 +00:12 | 42:22 -00:01 |
| Running 6 | 04:51 | 47:18 | 05:16 -00:25 | 47:07 +00:11 |
| Farmers Carry | 01:41 | 52:09 | 02:08 -00:27 | 52:23 -00:14 |
| Running 7 | 05:00 | 53:50 | 05:15 -00:15 | 54:31 -00:41 |
| Sandbag Lunges | 05:10 | 58:50 | 04:55 +00:15 | 59:46 -00:56 |
| Running 8 | 05:18 | 01:04:00 | 05:48 -00:30 | 01:04:41 -00:41 |
| Wall Balls | 07:44 | 01:09:18 | 06:17 +01:27 | 01:10:29 -01:11 |
| Roxzone | 06:18 | 01:23:14 | 06:28 -00:10 | 01:23:14 |
Hey Dave! First off, congrats on your performance at the 2024 Birmingham HYROX! You finished in the top 44% overall and top 40% in your age group—now that's something to flex about! 💪 Your overall time of 1:23:14 is commendable, especially considering your total running time of 40:00, which is 1:43 faster than average. Clearly, you’ve got the legs to run!
However, let's break down how you can elevate your game even more. It looks like your pacing might have gotten a bit off, especially in the first running segment where you were 56 seconds slower than average. Starting off too slow can sometimes feel like a warm-up, but remember, it’s a race, not a Sunday stroll in the park! With your strengths leaning more towards running, we’ll want to balance that out with some serious strength work to keep you competitive across all zones.
This segment really needs your attention. You're lagging behind the pack here, and it’s costing you valuable time. To improve, focus on form first. Make sure to squat deep and aim for a consistent rhythm. Try incorporating high-rep wall ball workouts into your routine, and consider doing them in EMOM (Every Minute on the Minute) style to build endurance.
Burpees are the love-hate relationship of any fitness journey. To speed this up, break the movement down. Work on explosiveness with jump squats and practice your burpee transitions. You can also try burpee ladder drills to improve both speed and endurance.
The sled push is a beast, and it looks like it might have gotten the best of you here. Your form is crucial—keep your back straight and drive with your legs. Incorporate heavy sled pushes into your training, but also add in speed sled drills to improve your explosiveness off the line!
These can be tough, especially when you're already fatigued. To work on your lunges, focus on weighted lunges for strength, and try walking lunges for endurance. Remember, a strong lunge can carry you through the race like a well-placed pun at a comedy show!
Your time here suggests you may need to work on your transitions. Faster transitions can shave minutes off your total time. Practice quick-change drills between exercises to enhance your overall fitness. Think of it as a time to channel your inner ninja—swift and smooth!
This isn't a bad time, but there's room for improvement. Make sure to engage your core and use a full range of motion. Try interval training on the ski erg to build both speed and endurance. You can also consider adding in some pulling drills to strengthen your upper body.
Similar to the ski erg, rowing is all about technique. Focus on your stroke rate and technique. Incorporate high-intensity interval training on the rower to build that explosive power. Remember, "Rowing: the only time you can sit down and still be working hard!"
For future races, consider pacing yourself a bit better in the first segment. It’s tempting to go out hard, but a more controlled start can pay off in later segments. Think of your race as a marathon, not a sprint—unless you’re being chased by a bear, of course! Also, practice your transitions during your training sessions. The more you rehearse, the less time you’ll waste during the real deal.
Overall, Dave, you’ve got a solid foundation to build on. Your running speed is impressive, but now it’s time to round out your skills in strength and transition efficiency. Keep pushing yourself, and remember: “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” So, go out there and inspire, because the next race is just around the corner! 💥
Keep grinding, and let's turn those weaknesses into strengths! The Rox-Coach is here to back you up! 🏆
| Similar Athletes | |||
|---|---|---|---|
| Keuthen Oliver | 2023 Hamburg | 01:22:53 | |
| Zinken Sascha | 2023 Karlsruhe | 01:23:14 | |
| Reynolds Tadhg | 2024 Copenhagen | 01:22:55 | |
| Fahey Kyle | 2023 Birmingham | 01:22:48 | |
| Barbón Alvarez Javier | 2023 Madrid | 01:23:00 | |
| Brown Ollie | 2022 Manchester | 01:23:00 | |
| Koerper Karl | 2024 Dallas | 01:23:10 | |
| Webber Kelvin | 2024 Manchester | 01:23:39 | |
| Barge Charles | 2024 Marseille | 01:22:45 | |
| Ocallaghan Daniel | 2023 Melbourne | 01:23:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:36:23 | |
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