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
496 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 496 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 496 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Williams Richard'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 Williams Richard'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 496 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 Williams Richard'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 Williams Richard'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
06:47.
Check the detail of the improvement plan below.
Based on 496 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Richard Williams, competing in the HYROX 2024 Birmingham event, performed admirably, finishing in the top 63% of all athletes and top 66% in his age group (35-39). His overall time was 01:57:32, with a total running time of 00:51:56, which was 05:07 faster than the average participant.
Richard's running time indicates he has a strong runner's profile and managed to maintain a good pace throughout the race. His best running lap was 00:05:27, showcasing his running speed. However, some areas could be improved, including his transition time in the roxzone and strength segments performances.
Segments to Improve:
Burpees Broad Jump and Sandbag Lunges: These segments were Richard's most challenging, both slower than the average by over two minutes. To improve, Richard could incorporate more plyometric exercises into his training, focusing on improving his explosive strength and coordination. Burpee box jumps, weighted lunges, and kettlebell swings could be beneficial.
Sled Pull and Push: Richard's time was significantly slower in these strength-focused segments. We suggest incorporating more lower body and core strength workouts into his routine. Farmer's walks, deadlifts, and squats could help improve his overall strength and endurance in these areas.
Wall Balls: Richard's time was close to the average, but still has room for improvement. Incorporating more high-intensity interval training (HIIT) with exercises such as wall balls and thrusters could help improve his performance in this segment.
Roxzone: Richard's transition time was slower than average, indicating a need for improved overall fitness and transition efficiency. Functional circuit training, focusing on simulating the transition between different exercises, could be beneficial.
Race Strategies:
Richard should consider focusing on a few key strategies during the race for better performance:
Pacing: Although Richard's running times were above average, it's important to ensure he doesn't start too fast and risk burning out. He should aim for a steady pace, especially during the early segments of the race.
Strength Training: Given his runner's profile, Richard should focus more on strength training. This could result in significant improvements in segments like the Sled Pull and Push, Burpees Broad Jump, and Sandbag Lunges.
Transitions: Improving transition efficiency can save valuable time. Practicing transitions during workouts can help make them more seamless during the race.
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