Dive into this athlete’s performance at 2023 Glasgow 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 Lonie Ian'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 Lonie Ian'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 Lonie Ian'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 Lonie Ian'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 05:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 01:13 | 03:31 to 02:18 | 21.2% |
| Run Total | 01:11 | 38:53 to 37:42 | 20.6% |
| Wall Balls | 00:56 | 06:02 to 05:06 | 16.2% |
| Burpees Broad Jump | 00:48 | 04:55 to 04:07 | 13.9% |
| Sled Pull | 00:43 | 04:41 to 03:58 | 12.5% |
| Sandbag Lunges | 00:29 | 04:37 to 04:08 | 8.4% |
| Farmers Carry | 00:13 | 02:00 to 01:47 | 3.8% |
| Ski Erg | 00:11 | 04:22 to 04:11 | 3.2% |
| Rowing | 00:01 | 04:31 to 04:30 | 0.3% |
| Lonie Ian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:37 | 00:00 | 04:16 +00:21 | 00:00 +00:00 |
| Ski Erg | 04:22 | 04:37 | 04:19 +00:03 | 04:16 +00:21 |
| Running 2 | 04:26 | 08:59 | 04:34 -00:08 | 08:35 +00:24 |
| Sled Push | 03:31 | 13:25 | 02:37 +00:54 | 13:09 +00:16 |
| Running 3 | 04:43 | 16:56 | 04:56 -00:13 | 15:46 +01:10 |
| Sled Pull | 04:41 | 21:39 | 04:21 +00:20 | 20:42 +00:57 |
| Running 4 | 04:43 | 26:20 | 04:54 -00:11 | 25:03 +01:17 |
| Burpees Broad Jump | 04:55 | 31:03 | 04:34 +00:21 | 29:57 +01:06 |
| Running 5 | 04:54 | 35:58 | 05:02 -00:08 | 34:31 +01:27 |
| Rowing | 04:31 | 40:52 | 04:37 -00:06 | 39:33 +01:19 |
| Running 6 | 04:46 | 45:23 | 04:56 -00:10 | 44:10 +01:13 |
| Farmers Carry | 02:00 | 50:09 | 01:59 +00:01 | 49:06 +01:03 |
| Running 7 | 04:39 | 52:09 | 04:54 -00:15 | 51:05 +01:04 |
| Sandbag Lunges | 04:37 | 56:48 | 04:29 +00:08 | 55:59 +00:49 |
| Running 8 | 06:10 | 01:01:25 | 05:21 +00:49 | 01:00:28 +00:57 |
| Wall Balls | 06:02 | 01:07:35 | 05:40 +00:22 | 01:05:49 +01:46 |
| Roxzone | 03:48 | 01:17:15 | 05:46 -01:58 | 01:17:15 |
However, there are areas where Ian can improve to further enhance his performance. His total running time of 00:38:53 is slower than the average, indicating that he could benefit from improving his running speed and efficiency. Additionally, his splits in the Burpees Broad Jump, Sled Push, Running 1, Best Lap, and Wall Balls segments were slower than average, suggesting that these areas need extra attention.
- Transitions: Ian should aim to minimize his time spent in the roxzone, as this indicates rest or slower transitions. Improving his overall fitness and working on his transition speed can help him reduce this time and maintain a steady momentum throughout the race.
- Strength Training: Ian should prioritize strength training to improve his performance in segments that involve strength exercises, such as the sled push and wall balls. By incorporating exercises that target these specific muscle groups, he can enhance his power and efficiency in these movements.
- Running Training: Ian should incorporate a variety of running workouts into his training routine to improve his overall running speed and endurance. This can include interval training, tempo runs, and hill repeats. By focusing on both speed and endurance, he can improve his running performance in the race.
- Form Corrections: Ian should work on refining his form and technique in each segment. This includes practicing proper breathing techniques, maintaining proper body alignment, and optimizing movement efficiency. By focusing on form corrections, he can improve his performance and reduce the risk of injury.
In conclusion, Ian Lonie performed well in the HYROX race, but there are areas where he can improve to enhance his overall performance. By focusing on specific segments such as the Burpees Broad Jump, Sled Push, Running 1, Best Lap, and Wall Balls, and implementing targeted training strategies and techniques, Ian can elevate his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Espensen Emil | 2024 Copenhagen | 01:17:18 | |
| Madden Reece | 2024 Gdansk | 01:16:59 | |
| Sauermann Patrick | 2024 Köln | 01:17:20 | |
| Holden David | 2023 Birmingham | 01:17:08 | |
| Damke Nils | 2018 Stuttgart | 01:17:38 | |
| Fiegel Zach | 2023 New York | 01:16:48 | |
| Haggerstone Paul | 2023 London | 01:17:44 | |
| Keizer Scholte | 2024 Maastricht | 01:17:07 | |
| Collins Luke | 2023 Dubai | 01:16:57 | |
| Brzeziński Marcin | 2024 Poznan | 01:17:21 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:22:21 | |
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