Dive into this athlete’s performance at 2023 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.
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 Jones Liam'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 Jones Liam'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 Jones Liam'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 Jones Liam'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 04:01. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:34 | 44:56 to 43:22 | 39.0% |
| Sled Pull | 00:53 | 05:50 to 04:57 | 22.0% |
| Sled Push | 00:41 | 03:34 to 02:53 | 17.0% |
| Burpees Broad Jump | 00:24 | 05:48 to 05:24 | 10.0% |
| Rowing | 00:15 | 05:05 to 04:50 | 6.2% |
| Farmers Carry | 00:14 | 02:24 to 02:10 | 5.8% |
| Ski Erg | 00:00 | 04:22 to 04:22 | 0.0% |
| Sandbag Lunges | 00:00 | 05:03 to 05:03 | 0.0% |
| Wall Balls | 00:00 | 06:18 to 06:18 | 0.0% |
| Jones Liam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:11 | 00:00 | 04:47 -00:36 | 00:00 +00:00 |
| Ski Erg | 04:22 | 04:11 | 04:30 -00:08 | 04:47 -00:36 |
| Running 2 | 05:13 | 08:33 | 05:06 +00:07 | 09:17 -00:44 |
| Sled Push | 03:34 | 13:46 | 03:03 +00:31 | 14:23 -00:37 |
| Running 3 | 05:45 | 17:20 | 05:35 +00:10 | 17:26 -00:06 |
| Sled Pull | 05:50 | 23:05 | 05:12 +00:38 | 23:01 +00:04 |
| Running 4 | 05:53 | 28:55 | 05:34 +00:19 | 28:13 +00:42 |
| Burpees Broad Jump | 05:48 | 34:48 | 05:41 +00:07 | 33:47 +01:01 |
| Running 5 | 06:03 | 40:36 | 05:46 +00:17 | 39:28 +01:08 |
| Rowing | 05:05 | 46:39 | 04:53 +00:12 | 45:14 +01:25 |
| Running 6 | 05:56 | 51:44 | 05:35 +00:21 | 50:07 +01:37 |
| Farmers Carry | 02:24 | 57:40 | 02:16 +00:08 | 55:42 +01:58 |
| Running 7 | 05:55 | 01:00:04 | 05:35 +00:20 | 57:58 +02:06 |
| Sandbag Lunges | 05:03 | 01:05:59 | 05:25 -00:22 | 01:03:33 +02:26 |
| Running 8 | 06:04 | 01:11:02 | 06:17 -00:13 | 01:08:58 +02:04 |
| Wall Balls | 06:18 | 01:17:06 | 06:55 -00:37 | 01:15:15 +01:51 |
| Roxzone | 06:15 | 01:29:31 | 07:21 -01:06 | 01:29:31 |
Liam's total running time of 00:44:56 was 02:27 slower than the average for his finish time. This indicates that he may need to work on his overall fitness and transition time to improve his performance in the roxzone. Additionally, Liam's best running lap time of 00:04:11 was 00:25 faster than average, suggesting that he has a strong running profile and should focus on improving his strength.
To improve the Run Total segment, Liam should focus on improving his overall fitness and transition time. Incorporating interval training and high-intensity workouts into his training routine can help him improve his running speed and endurance. Additionally, practicing quick transitions between exercises during training can help him minimize the time spent in the roxzone.
For the Burpees Broad Jump segment, Liam should work on improving his speed and explosiveness. Incorporating plyometric exercises such as box jumps, squat jumps, and burpees into his training routine can help him develop the necessary power and agility for this segment. Additionally, focusing on proper form and technique during the broad jumps can help him maximize efficiency and minimize time lost.
In the Running 6 and Running 7 segments, Liam should focus on improving his endurance and pacing. Incorporating longer distance runs and tempo runs into his training routine can help him build his endurance and improve his ability to maintain a consistent pace throughout these segments. Additionally, practicing proper breathing techniques and focusing on maintaining good form can help him conserve energy and improve his performance.
For the Running 5 and Running 4 segments, Liam should work on improving his speed and agility. Incorporating speed drills such as sprints, shuttle runs, and ladder drills into his training routine can help him improve his acceleration and quickness. Additionally, practicing proper running mechanics and maintaining a strong core can help him improve his overall running efficiency.
To improve his performance in the Rowing segment, Liam should focus on building his upper body and core strength. Incorporating exercises such as rows, pull-ups, and planks into his training routine can help him develop the necessary strength and stability for rowing. Additionally, practicing proper rowing technique and maintaining a consistent rhythm can help him maximize power output and minimize time lost.
In the Sled Pull segment, Liam should focus on improving his strength and technique. Incorporating exercises such as deadlifts, squats, and sled pushes into his training routine can help him develop the necessary lower body strength for the sled pull. Additionally, practicing proper pulling technique and maintaining a strong grip can help him improve his performance in this segment.
| Similar Athletes | |||
|---|---|---|---|
| Dunisch Benjamin | 2023 Hamburg | 01:29:58 | |
| Rickli Steven | 2022 Basel | 01:29:52 | |
| Grant Frazer | 2023 Glasgow | 01:29:01 | |
| Davidian Simon | 2024 Malaga | 01:29:42 | |
| Bridges Paul | 2021 Birmingham | 01:29:32 | |
| Wülfken Dennis | 2024 Hamburg | 01:29:09 | |
| Hickey Kyle | 2023 London | 01:29:37 | |
| Williamsz Miles | 2024 Melbourne | 01:29:15 | |
| Ellis Luke | 2022 London | 01:29:38 | |
| Bacon Chris | 2024 London | 01:29:11 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London | 01:33:32 | |
| 2024 Birmingham | 01:24:00 | |
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
