Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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 Ferguson Scott'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 Ferguson Scott'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 Ferguson Scott'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 Ferguson Scott'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
04:16.
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:
Scott Ferguson's performance in the 2024 Sports Direct HYROX London places him solidly in the top half of competitors both overall and within his age group, showcasing a balanced skill set with a slight inclination towards running. His total running time was faster than average, indicating a strong runner profile. However, there's a notable variance in his performance across different segments, suggesting room for improvement in several areas, especially strength-focused challenges. Scott's pacing at the start appears slightly conservative, as indicated by a slower initial running segment, but he demonstrates the ability to maintain and even increase pace as the race progresses, finishing with an exceptionally fast final running segment. This pacing strategy suggests good endurance but also highlights a potential to push harder in the early stages without compromising late-race performance.
Segments to Improve:
Wall Balls: Scott's performance here was significantly slower than average, indicating a need for strength and power development, particularly in the lower body and shoulders. Recommended exercises include weighted squats, thrusters, and medicine ball throws to build explosive power. Practicing the wall ball exercise itself with a focus on form—squat depth, ball trajectory, and breathing—will also enhance efficiency and stamina in this segment.
Burpees Broad Jump: This segment requires both strength and coordination, areas where Scott can improve. Plyometric exercises like box jumps, broad jumps, and burpees will build explosive leg power and improve coordination. Incorporating these exercises into circuit training, with minimal rest between sets, can also help simulate race conditions and improve overall endurance.
Sled Pull: The slower time here suggests a need for increased pulling strength and endurance. Scott should focus on exercises that target the back, legs, and grip strength, such as deadlifts, farmer's walks, and rowing machine intervals. Technique work on the sled pull itself, ensuring efficient body positioning and movement, will further improve performance in this segment.
Sandbag Lunges: To improve in this area, Scott needs to enhance his leg strength and endurance under load. Training should include weighted lunges, step-ups, and sandbag carries. Emphasizing core stability and balance in these exercises will also help maintain form and efficiency during the sandbag lunges segment.
Race Strategies:
Start Stronger: Given Scott's ability to finish fast, a slightly more aggressive start could improve his overall time without risking late-race fatigue. Practicing pacing strategies that push the envelope in the early stages can help find a new optimal race pace.
Transitional Efficiency: Scott's Roxzone time suggests room for improvement in transition speed. Incorporating transition drills into training, such as quick switches between running and strength exercises, can help decrease Roxzone time. Mental rehearsal and strategic planning of movements between segments can also reduce transition times.
Strength Endurance: To balance his strong running capabilities, Scott should focus on building strength endurance, especially for the strength-focused obstacles. Circuit training that combines strength exercises with short bursts of running can mimic race conditions and improve overall performance.
Recovery and Nutrition: Optimizing recovery processes and nutrition can have a significant impact on performance, especially in multi-segment events like HYROX. Incorporating active recovery sessions, proper hydration, and nutrition tailored to training demands will support increased training intensity and race day performance.
By addressing these specific areas and implementing the suggested training strategies and race tactics, Scott Ferguson can expect to see significant improvements in his HYROX race performance, potentially leading to higher rankings in future events.
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