Dive into this athlete’s performance at 2024 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 Hampton Geraint'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 Hampton Geraint'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 Hampton Geraint'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 Hampton Geraint'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
04:40.
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:
Geraint, you crushed it out there in London! Finishing 874th overall puts you in the top 32% of 2654 athletes—solid work! 🎉 Your overall time of 01:21:46 reflects a strong performance, especially considering you're sitting in the top 26% of your age group. Now, here's the kicker: your total running time of 00:37:31 is a whopping 03:30 faster than average! That means you've got some serious runner's legs, my friend. 🏃♂️💨
However, let’s talk pacing. Your first running segment was a bit slower than average; at 00:05:31, it was 01:03 behind the curve. This could have set the stage for a bit more fatigue in the later segments. You came back strong in Running 2, but it seems like you might have gone a little too fast there—hitting that 00:04:16 puts you in the 5th percentile! It’s like you were running from a bear—don’t worry, we’ll work on pacing strategies. Given your strengths, you seem to be more of a runner, so we need to balance out your strength and transition areas. Let’s get you to hybrid beast mode! 💪
Segments to Improve:
Now, let's dive into the segments where you can turn those weaknesses into strengths:
Roxzone (00:07:20, 01:03 slower than average): This is your transition time, and it’s crucial! Aim to tighten up your transitions. Work on your overall fitness to boost stamina between exercises. Try incorporating quick transition drills. For example, practice moving from one exercise to another with a focus on speed and efficiency. Set up a mini circuit where you do a set number of reps of an exercise, then immediately move to the next exercise without rest. Time yourself and try to improve your transitions each time.
Sled Pull (00:05:42, 01:04 slower than average): Ouch! Time for some sled work. Strengthen your back and legs by doing more sled pulls in your training. Focus on form—keep your core tight, and drive with your legs. Consider adding resistance band pulls to mimic sled movements. Remember to work on your grip strength while you’re at it. Grip it and rip it! 🏋️♂️
Burpees Broad Jump (00:05:48, 00:51 slower than average): Burpees are tough, but you can conquer them! Try breaking them down into smaller sets to maintain speed and form. Incorporate explosive jump training, like box jumps or tuck jumps, to improve your power output. Every time you hit the ground, think about jumping higher than that last donut you had. 🍩
Wall Balls (00:06:37, 00:31 slower than average): Technique is key here. Make sure you're squatting low and using your legs to generate power for the toss. Aim for a steady rhythm. You could also focus on core strength exercises like planks or medicine ball slams to improve your overall power and endurance for wall balls.
Sandbag Lunges (00:05:11, 00:21 slower than average): Lunges are your friends! Start adding weighted lunges into your routine. Try walking lunges with a sandbag and focus on form—keep that back straight and core engaged. Consider increasing the weight gradually and working on your balance. If you wobble like a baby deer, it’s all good—just keep practicing! 🦌
Race Strategies:
Now, let’s get tactical about your race day:
Pacing: Start strong but maintain a steady pace throughout. A slower start can save energy for the later stages. Aim for consistency, and remember, it's not a sprint until it is! Find a rhythm that feels sustainable.
Transitions: During the race, have a clear mental plan for each transition. Visualize your moves and remind yourself to stay focused. Practice getting in and out of the transition zones quickly; every second counts! Think of it as a game of speed dating—get in, say what you need to say, and get out! 😂
Mindset: Keep a positive attitude! When the going gets tough, remember why you’re doing this. Channel that inner beast mode, and don't forget to smile at the finish line—you've earned it! Plus, it makes for a great photo op.
Conclusion:
Geraint, you've shown that you have the heart of a lion out there, especially with your running. Now it's time to sharpen those other skills. By focusing on your transitions and the strength segments, you can push that rank even higher next time. Remember, it’s not about being the best; it’s about being better than you were yesterday. “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” So, keep pushing, keep training, and let’s get you ready to smash that next race! 💥
Stay strong, keep grinding, and remember, the Rox-Coach is right here cheering you on! 🏆
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