Dive into this athlete’s performance at 2024 Melbourne 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.
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 Webb Graeme'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 Webb Graeme'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 Webb Graeme'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 Webb Graeme'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
01:23.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Graeme, you crushed it out there in Melbourne! Finishing with an overall time of 01:34:44 places you in the top 45% of all athletes, and top 43% in your age group is no small feat! Your total running time of 00:45:11 is impressive—it's 01:34 faster than average, showcasing your strength as a runner. You definitely have a runner's profile, which is fantastic, but it's time to balance that with some serious strength training. A note on pacing: you started strong with an incredible Running 1 split of 00:02:43, but it looks like that burst of speed might have set the tone for the rest of your race. Remember, it's a marathon, not a sprint! Just ask Goggins; he’d say, “You’re not done when you’re tired. You’re done when you’re finished.” 💪
Segments to Improve:
Now let’s dive into some segments where we can kick it up a notch:
Sled Pull (00:06:05): This segment was a bit of a drag—literally! At 00:35 slower than average, it’s clear that this is an area needing serious attention. Focus on building your pulling strength and technique. Try these exercises:
Sled Drags: Incorporate heavier sled drags into your routine. Aim for 3-4 sets of 30-50 meters, focusing on maintaining a strong posture and powerful pulls. Use varied grips to challenge your muscles differently.
Deadlifts: Add deadlifts to your strength regime. Go for 3-5 sets of 5-8 reps, focusing on form. This will build the posterior chain strength critical for the sled pull.
Single-Arm Dumbbell Rows: These will help with your unilateral strength. Aim for 3 sets of 10-12 reps each arm.
Burpees Broad Jump (00:06:22): A little slower here, with 00:13 behind the average. To improve your efficiency and explosiveness, work on your burpee form:
Burpee Box Jumps: Substitute regular burpees with box jumps to add a power component. 3-4 sets of 8-10 reps will build explosiveness.
Broad Jump Drills: Incorporate broad jumps into your plyometric training. Make sure to focus on landing softly to avoid injury. 3 sets of 5 jumps can do wonders.
Burpee Conditioning: Set a timer for 10 minutes and perform as many burpees as you can. This will help build endurance for that segment.
Also, don’t forget about your transitions! Your Roxzone time was slower than average at 00:09:47 (01:45 slower). This means you may have taken more time than needed between exercises. Work on your transitions by:
Practicing Quick Changes: Set up your workout station and practice moving between exercises quickly. Time yourself and aim to improve each session.
Focusing on Breathing: Keep your heart rate in check during transitions. A few deep breaths can help you settle in faster.
Race Strategies:
Here are a few strategies you can implement for your next race:
Pacing: Start off at 80-85% of your maximum effort for the first half, especially on the running segments. This way, you'll have enough gas in the tank to power through the strength sections without burning out.
Mindset: Visualize each segment before the race. Picture yourself powering through the sled pull or nailing those burpees. As Goggins says, “The only way to get through pain is to embrace it.” Embrace the grind, and remember that every rep is a step closer to your goal!
Nutrition and Hydration: Ensure you're fueling properly before the race. Consider a mix of carbs and protein, and hydrate well in the days leading up to the event.
Conclusion:
Graeme, you're on a solid path, and with some focused training, those segments will surely turn from weaknesses into strengths. It’s all about embracing the discomfort and pushing through. Remember, “It’s not about the destination, it’s about the journey.” So, let’s gear up for the next race, make these improvements, and show them what you’re made of! Keep that fire burning, because champions are made in the off-season. 💥🏆
Now, go crush your training sessions, and remember—I'm right here with you in the Rox-Coach corner, ready to help you unleash your full potential!
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