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.
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 Salthouse Ricmar'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 Salthouse Ricmar'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 Salthouse Ricmar'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 Salthouse Ricmar'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
05:15.
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
Ricmar Salthouse's performance in the 2024 Birmingham Hyrox race was commendable. He ranked in the top 36% of all athletes and in the top 20% of his age group, demonstrating an impressive level of fitness and competitiveness. His overall time was 01:27:00, with a total running time of 00:40:23, which is 03:09 faster than average. This highlights a strong runner profile.
His pacing was generally good, especially from the second running segment onwards where he consistently maintained a faster than average pace. However, he started the race slower than average during the first running segment, which might indicate an initial pacing issue. Given his overall strong running performance, he could potentially improve his initial pacing strategy to leverage his running strength right from the start.
Segments to Improve
Sandbag Lunges: This was the segment with the most room for improvement, as Ricmar's time was 01:25 slower than average. Training should focus on improving lower body strength and endurance. Incorporating exercises like weighted lunges, squats, and deadlifts into his routine can help build leg and core strength. Practicing lunges with a sandbag can also help improve his form and endurance for this specific exercise.
Sled Pull: Ricmar's time was 01:04 slower than average here, indicating the need for more specific strength training. Focused exercises on improving his upper body and core strength, such as rows, pull-ups, and planks, could be beneficial. Additionally, incorporating sled pull practice in his routine can help enhance his performance in this segment.
Wall Balls: His performance in this segment was 00:44 slower than average. Training should focus on improving his squat technique, upper body strength, and endurance. Squats, overhead presses, and endurance training with medicine balls can be effective exercises for this segment.
Race Strategies
Given his strong runner profile, Ricmar should leverage his running strength throughout the race. This means starting off with a slightly faster pace during the first running segment to make the most of his running abilities. He should also focus on improving his transition time as he lost some time during the Roxzone.
Moreover, he should consider efficient energy management throughout the race. Given that some strength-based segments like the Sandbag Lunges and Sled Pull were challenging, he should ensure to conserve enough energy for these segments.
Lastly, integrating a comprehensive warm-up routine before the race can help prepare his muscles for the intense exercise and potentially improve his initial pacing. A combination of dynamic stretching and a short, light run could be a good warm-up routine for Ricmar.