Smillie Craig
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
579 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 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 579 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 579 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Smillie Craig'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 Smillie Craig'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 579 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 Smillie Craig'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 Smillie Craig'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
04:14.
Check the detail of the improvement plan below.
01:59
Potential Improvement
46.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Craig Smillie delivered a strong overall performance in the 2024 Birmingham HYROX Pro race, placing in the top 27% of 524 athletes. His total running time was 00:35:25, which is 02:38 faster than the average for his finish time, indicating a strong runner profile. However, despite his strong running times, there were discrepancies in his performance during the various segments of the race.
For instance, Craig's performance in the first running segment, Running 1, was slower than average. But he was able to recover and improve his speed in the subsequent running segments. This could suggest that Craig started the race a bit too slow.
Also worth noting is the time spent in the roxzone, which was slower than the average, suggesting that Craig may have taken more time for transitions or rest.
Segments to Improve
- Sled Pull: This was Craig's weakest segment, with a time 01:24 slower than average. To improve, Craig could focus on building his posterior chain strength with exercises like deadlifts and kettlebell swings.
- Burpees Broad Jump: With a time 01:19 slower than average, this segment also needs attention. Craig could work on his plyometric power and cardiovascular endurance with exercises like box jumps, plyo push-ups, and high-intensity interval training (HIIT).
- Roxzone: Craig's time here was 01:09 slower than average. Improving his overall fitness could be beneficial, along with practicing quicker transitions between exercises.
- Ski Erg: Craig's time in this segment was 00:17 slower than average. He could benefit from practicing the specific motion of the ski erg machine and building upper body strength through rowing exercises and pull-ups.
Race Strategies
Start Strong: Craig's performance in the first running segment suggests that he could benefit from starting the race at a quicker pace. Training with progressive runs, where each mile is faster than the one before, could help him with this.
Transition Efficiency: As suggested by the slower roxzone time, Craig should work on making his transitions between exercises quicker and more efficient. This could involve practicing the specific movements required for each transition, as well as improving his overall conditioning so he needs less rest between exercises.
Segment Specific Training: Given his slower times in the Sled Pull, Burpees Broad Jump, and Ski Erg segments, Craig should focus on improving his strength and power for these exercises. This could involve incorporating more strength and power training into his routine, as well as practicing the specific movements required for these exercises.
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 Pro Men
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