Wynne Sam Performance Analysis

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 295 similar athletes.

Season 24/25 2024 Dallas (1844) HYROX (1540) Men (927) Wynne Sam

USA USA Flag Men 35-39 #94035 02:03:10 199th in AG | Top 93.4% 854th | Top 92.1%

Performance Highlights

+00:31
01:00:40
Run Total
+00:05
07:35
Avg. Lap
+01:04
06:53
Best Lap
+00:06
51:56
Workout Total
+00:01
06:29
Avg. Workout
-00:36
10:38
Roxzone

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 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 295 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 295 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Wynne Sam'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 Wynne Sam'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 295 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 Wynne Sam'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 Wynne Sam'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 09:26. Check the detail of the improvement plan below.

05:07 Potential Improvement 54.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:07 01:00:40 to 55:33 54.2%
Sandbag Lunges 02:22 09:58 to 07:36 25.1%
Sled Push 00:40 04:53 to 04:13 7.1%
Burpees Broad Jump 00:28 08:43 to 08:15 4.9%
Rowing 00:26 05:57 to 05:31 4.6%
Ski Erg 00:12 05:11 to 04:59 2.1%
Sled Pull 00:11 07:21 to 07:10 1.9%
Farmers Carry 00:00 02:11 to 02:11 0.0%
Wall Balls 00:00 07:42 to 07:42 0.0%

Splits Time

Wynne Sam Perfect Race
Splits Total Average Total
Running 1 06:59 00:00 05:47 +01:12 00:00 +00:00
Ski Erg 05:11 06:59 04:56 +00:15 05:47 +01:12
Running 2 06:53 12:10 06:36 +00:17 10:43 +01:27
Sled Push 04:53 19:03 04:05 +00:48 17:19 +01:44
Running 3 07:29 23:56 07:31 -00:02 21:24 +02:32
Sled Pull 07:21 31:25 07:21 +00:00 28:55 +02:30
Running 4 07:34 38:46 07:24 +00:10 36:16 +02:30
Burpees Broad Jump 08:43 46:20 08:36 +00:07 43:40 +02:40
Running 5 07:41 55:03 07:46 -00:05 52:16 +02:47
Rowing 05:57 01:02:44 05:37 +00:20 01:00:02 +02:42
Running 6 08:46 01:08:41 07:32 +01:14 01:05:39 +03:02
Farmers Carry 02:11 01:17:27 02:57 -00:46 01:13:11 +04:16
Running 7 07:15 01:19:38 07:43 -00:28 01:16:08 +03:30
Sandbag Lunges 09:58 01:26:53 08:02 +01:56 01:23:51 +03:02
Running 8 08:06 01:36:51 09:47 -01:41 01:31:53 +04:58
Wall Balls 07:42 01:44:57 10:16 -02:34 01:41:40 +03:17
Roxzone 10:38 02:03:10 11:14 -00:36 02:03:10
Based on 295 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Sam! First off, congrats on completing the 2024 Dallas HYROX event! Finishing with a time of 02:03:10 puts you in the top 29% of a whopping 2,857 athletes – that’s no small feat! You’ve got a solid base to build on. Your rank in the age group is impressive as well, landing at 198 out of 212, putting you right in the mix of the competition.

Now, let’s talk about your pacing. Your total running time of 01:00:43 is about 26 seconds slower than average, which indicates that you might have a runner's profile but need to focus more on strength training to balance it out. Your splits tell a story of a strong start but a bit of a drop-off in the later running segments. You started a touch slower in the first running segment (00:06:59), and while you found your rhythm in the second (00:06:53), the overall trend suggests you may have gone out a bit too easy. Let’s harness that running strength and build it up! 🏃‍♂️💨

Segments to Improve:

Alright, let’s dive into the areas that need some love. Here are your worst-performing segments and how to turn them into your secret weapons:

  • Sandbag Lunges: 00:09:58 (1:58 slower than average)
  • This segment was a real drag. To boost your performance here, focus on strengthening your leg muscles and improving your lunging technique. Consider incorporating the following drills into your training:

    • Weighted Lunges: Start with body weight, then add a sandbag to your back or front as you progress. Aim for 3 sets of 10-15 reps per leg.
    • Lunge Variations: Include reverse lunges and lateral lunges to strengthen all angles of your legs. This will help with stability and improve your overall performance.
    • Dynamic Stretching: Before your sessions, prioritize hip flexor and quadricep stretches to enhance mobility.
  • Sled Push: 00:04:53 (0:52 slower than average)
  • Time to get your pushing power up! The sled push is all about brute strength and technique. Here’s how to improve:

    • Sled Push Drills: Work on pushing a sled with heavier weights for shorter distances. Aim for 5 sets of 20 meters. Focus on maintaining a low posture and pushing through your heels.
    • Leg Press: Incorporate leg press exercises to build up your leg strength. Aim for 3 sets of 8-10 reps with a challenging weight.
    • Core Stability: Strong core means better transfer of power. Planks and dead bugs will be your friends here!
  • Burpees Broad Jump: 00:08:43 (0:12 slower than average)
  • Burpees can be brutal, but they’re your ticket to cardio and strength! Here’s how to crank up your performance:

    • Burpee Technique: Ensure you’re using proper form—jump high, land softly, and keep your core tight. Practice sets of 10-15 to build endurance.
    • Broad Jump Drills: Work on explosive movements with exercises like box jumps and kettlebell swings to enhance your power and explosiveness.
    • Interval Training: Incorporate high-intensity interval training (HIIT) to simulate race conditions. This will help with endurance and speed.
  • Roxzone: 00:10:31 (0:43 faster than average)
  • While you did better than average in this segment, there’s always room for more efficiency. Focus on minimizing your transition times:

    • Practice Transitions: Set up mock setups at your gym and practice moving quickly between exercises. Time yourself and aim to cut down those seconds.
    • Stay Hydrated: Proper hydration can help reduce fatigue and improve overall performance, especially during transitions.
  • Rowing: 00:05:57 (0:20 slower than average)
  • Let’s not let the rower feel neglected! It’s all about technique here:

    • Rowing Drills: Focus on your form first. Keep your back straight and drive with your legs. Aim for 3-5 minute intervals at a steady pace, increasing intensity over time.
    • Core Work: A strong core translates to better rowing. Planks and rotational movements will help significantly.
Race Strategies:

For your next race, here are a few strategies to consider:

  • Pacing: Start with a steady pace that you can maintain. Don’t burn all your matches in the first lap. Aim for even splits throughout the running segments.
  • Break it Down: Mentally divide the race into manageable segments. Focus on one segment at a time, and celebrate small wins!
  • Transition Practice: As mentioned earlier, practice your transitions! The smoother you are, the less time wasted. A well-timed transition is like finding a cheat code!
Conclusion:

Sam, you’ve got the potential to really crush it in future races! Keep pushing your limits and honing in on those areas that need improvement. Remember, “The only bad workout is the one that didn’t happen.” So, lace up those shoes, grab that sandbag, and let’s get to work! 💪

With focused training and a solid race strategy, you’ll be leaving your competition in the dust! Keep smiling and keep grinding. You got this! Until next time, stay strong!

— The Rox-Coach

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
Similar Athletes
Wood Sean 2024 Rimini 02:03:13
Parnow Jakob 2024 Copenhagen 02:02:50
King James 2022 London 02:03:39
Iacono Quarantino Gabriele 2024 Rimini 02:02:53
Smith Nigel 2024 Melbourne 02:03:20
Rizzo Luca 2024 Milan 02:03:13
Ryan Justin 2024 Manchester 02:03:03
Collings Neil 2023 Birmingham 02:02:53
Taylor Matt 2020 Dallas 02:02:50
De Francesco Biagio 2023 Milan 02:02:55

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Dallas 01:47:38

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