Dive into this athlete’s performance at 2024 Dallas 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 White Clayton'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 White Clayton'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 White Clayton'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 White Clayton'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 08:02. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 07:11 | 49:51 to 42:40 | 89.4% |
| Sled Push | 00:41 | 03:30 to 02:49 | 8.5% |
| Sled Pull | 00:10 | 04:59 to 04:49 | 2.1% |
| Ski Erg | 00:00 | 04:21 to 04:21 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:49 to 03:49 | 0.0% |
| Rowing | 00:00 | 04:13 to 04:13 | 0.0% |
| Farmers Carry | 00:00 | 01:48 to 01:48 | 0.0% |
| Sandbag Lunges | 00:00 | 03:45 to 03:45 | 0.0% |
| Wall Balls | 00:00 | 04:23 to 04:23 | 0.0% |
| White Clayton | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:26 | 00:00 | 04:41 +00:45 | 00:00 +00:00 |
| Ski Erg | 04:21 | 05:26 | 04:29 -00:08 | 04:41 +00:45 |
| Running 2 | 05:43 | 09:47 | 05:05 +00:38 | 09:10 +00:37 |
| Sled Push | 03:30 | 15:30 | 02:59 +00:31 | 14:15 +01:15 |
| Running 3 | 05:55 | 19:00 | 05:33 +00:22 | 17:14 +01:46 |
| Sled Pull | 04:59 | 24:55 | 05:05 -00:06 | 22:47 +02:08 |
| Running 4 | 06:15 | 29:54 | 05:31 +00:44 | 27:52 +02:02 |
| Burpees Broad Jump | 03:49 | 36:09 | 05:33 -01:44 | 33:23 +02:46 |
| Running 5 | 06:33 | 39:58 | 05:42 +00:51 | 38:56 +01:02 |
| Rowing | 04:13 | 46:31 | 04:52 -00:39 | 44:38 +01:53 |
| Running 6 | 06:16 | 50:44 | 05:33 +00:43 | 49:30 +01:14 |
| Farmers Carry | 01:48 | 57:00 | 02:14 -00:26 | 55:03 +01:57 |
| Running 7 | 06:14 | 58:48 | 05:32 +00:42 | 57:17 +01:31 |
| Sandbag Lunges | 03:45 | 01:05:02 | 05:18 -01:33 | 01:02:49 +02:13 |
| Running 8 | 07:32 | 01:08:47 | 06:11 +01:21 | 01:08:07 +00:40 |
| Wall Balls | 04:23 | 01:16:19 | 06:45 -02:22 | 01:14:18 +02:01 |
| Roxzone | 07:30 | 01:28:07 | 07:04 +00:26 | 01:28:07 |
Clayton, first off, congrats on your performance! Finishing 399th overall puts you in the top 13% of a massive field of 2857 athletes—talk about making waves in the Hyrox ocean! 🌊 Your overall time of 01:28:07 shows that you’ve got what it takes to be competitive. However, we can see some areas where you can elevate your game even further.
Looking at your splits, your running profile is slightly skewed towards strength. Your Total Running Time of 00:49:54 indicates that running may not be your strongest suit, especially being 5:58 slower than average. Your first running segment was strong (00:05:26), but it seems like the pace dipped a bit after that—this could indicate you started a tad too fast and then struggled to maintain the intensity. Your performance on the Ski Erg, Rowing, and Burpees Broad Jump shows you have some serious strength and power, especially with top-tier percentiles in the latter two. Let’s harness that strength and work on your running speed to create a more balanced hybrid athlete! 💪
Your transition time indicates where you might have lingered a little too long between exercises. To improve this, practice quick transitions during your training sessions. Set up a mini Hyrox course and time how quickly you can get from one exercise to the next. Try to keep it under 30 seconds while you’re fatigued. This will help you get used to the pressure of racing and sharpen your efficiency!
The sled push is a critical component, and it looks like we need to put in some extra work here. Try performing interval sled pushes where you alternate between max effort and rest, focusing on explosiveness from a squat position. Aim for short but intense pushes—distance of 10-20 meters, with a focus on hip drive and maintaining a low center of gravity. A sled push is like your ex at a party—keep it moving and don’t let it slow you down!
Though you performed slightly better than average, there’s room for improvement! Incorporate more pulling variations in your training, such as resistance band pulls and rope pulls. Focus on proper body mechanics—keep your back straight and engage your core to maintain efficiency. Remember, the sled won’t pull itself—so work on that grip strength too!
Your pacing seems to drop during these segments. To enhance your endurance, incorporate interval training (e.g., 400m repeats at a faster pace) into your weekly routine along with tempo runs. This will teach your body to handle increasing intensity and recover quickly. Think of it as your body’s way of saying, “I can smash this!”
Clayton, you’ve already shown impressive potential, but there’s always room for growth! Use this race as a learning experience to fine-tune your training and strategies. Remember, "Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do." Keep pushing your limits, and soon you’ll be leaving others in the dust (or sled marks!).
Now, let’s get out there and crush those weaknesses—because nobody likes a weak link in the chain! Remember, the only bad workout is the one you didn’t do. Keep grinding, and let’s make the next race your best yet! 💥
Keep it real, and see you in the roxzone!
- The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Taurog Justin | 2024 Stockholm | 01:28:16 | |
| Rice Oisin | 2024 Washington - North American Championships | 01:28:27 | |
| Davies Daniel | 2024 Sports Direct HYROX London | 01:27:37 | |
| Rounds David | 2022 Chicago | 01:27:48 | |
| Carey Simon | 2024 Dublin | 01:28:33 | |
| Graham Malachi | 2023 Manchester | 01:28:12 | |
| Black Ramsay | 2023 London | 01:27:39 | |
| Wagenaar Thijs | 2024 Amsterdam | 01:28:01 | |
| Contreras Cano Ruben | 2024 Madrid | 01:28:09 | |
| Hekking Juriaan | 2024 Vienna - European Championship | 01:28:18 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
