Dive into this athlete’s performance at 2024 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.
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 Bilsland Dax'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 Bilsland Dax'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 Bilsland Dax'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 Bilsland Dax'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
04:25.
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:
Dax Bilsland demonstrated an impressive performance in the 2024 Birmingham HYROX race, ranking in the top 29% of all athletes and the top 19% in his age group. His overall time was 01:23:34, with a total running time of 00:40:03, which was 01:56 faster than the average. This suggests that Dax has a runner's profile and excels at running segments of the race.
Despite starting slower in the Running 1 segment, Dax managed to make up for lost time in subsequent segments, consistently clocking faster than average times in the remainder of the running sections. This indicates that he may have started too slow but managed to pace himself well for the rest of the race. His best running lap was 00:04:37, further underlining his ability in the running segments.
Segments to Improve:
While Dax's running performance was stellar, there were several segments where he lost valuable time. These include the Burpees Broad Jump, Wall Balls, Sled Pull, Sandbag Lunges, Roxzone, and Ski Erg sections. These are areas that require strength and coordination and can be improved with specific training strategies and techniques.
Burpees Broad Jump: Dax was 01:25 slower than average in this segment. To improve, he could focus on plyometric training to enhance explosive power. Exercises such as box jumps, high knees, and jumping lunges will be beneficial.
Wall Balls: This segment was 00:32 slower than average. Incorporating more functional strength training, particularly squats and overhead press variations, can help improve performance in this area.
Sled Pull: Dax lost 00:23 in this section. Incorporating more pulling exercises in his workout routine, like rows and pull-ups, can help improve this performance.
Sandbag Lunges: Dax could improve his 00:23 slower time in this segment by incorporating more weighted lunges and squats into his training to build strength and stability.
Roxzone: Although Dax was only 00:07 slower in this segment, improving his overall fitness and transition time could help. High-intensity interval training (HIIT) can be beneficial in improving performance in this area.
Ski Erg: Dax was 00:24 slower in this segment. To improve, he could incorporate more upper body and core training into his routine, focusing on exercises that mimic the motion of the Ski Erg, such as cable machine pull-downs.
Race Strategies:
Based on Dax's performance, he should consider implementing the following strategies during his races:
Pacing: Dax started slower in the initial running segment. To improve his overall time, he should consider starting at a slightly faster pace.
Strength Training: As his performance in strength-based segments was slower than average, Dax should focus on incorporating more strength training into his routine, specifically exercises that target the muscle groups used in these segments.
Transitions: Dax should also work on improving his transition times between segments. Practice transitioning between different exercises in training to make these transitions smoother and faster during the race.