Dive into this athlete’s performance at 2024 Hong Kong 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 365 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 Castillo Bill'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 Castillo Bill'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 Castillo Bill'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 Castillo Bill'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 05:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:42 | 59:15 to 55:33 | 62.9% |
| Burpees Broad Jump | 00:45 | 09:00 to 08:15 | 12.7% |
| Sled Pull | 00:38 | 07:48 to 07:10 | 10.8% |
| Rowing | 00:25 | 05:56 to 05:31 | 7.1% |
| Farmers Carry | 00:23 | 03:27 to 03:04 | 6.5% |
| Ski Erg | 00:00 | 04:55 to 04:55 | 0.0% |
| Sled Push | 00:00 | 02:29 to 02:29 | 0.0% |
| Sandbag Lunges | 00:00 | 05:51 to 05:51 | 0.0% |
| Wall Balls | 00:00 | 09:06 to 09:06 | 0.0% |
| Castillo Bill | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:52 | 00:00 | 05:56 -00:04 | 00:00 +00:00 |
| Ski Erg | 04:55 | 05:52 | 04:58 -00:03 | 05:56 -00:04 |
| Running 2 | 06:13 | 10:47 | 06:27 -00:14 | 10:54 -00:07 |
| Sled Push | 02:29 | 17:00 | 04:08 -01:39 | 17:21 -00:21 |
| Running 3 | 06:14 | 19:29 | 07:15 -01:01 | 21:29 -02:00 |
| Sled Pull | 07:48 | 25:43 | 07:15 +00:33 | 28:44 -03:01 |
| Running 4 | 07:31 | 33:31 | 07:20 +00:11 | 35:59 -02:28 |
| Burpees Broad Jump | 09:00 | 41:02 | 08:26 +00:34 | 43:19 -02:17 |
| Running 5 | 10:05 | 50:02 | 07:46 +02:19 | 51:45 -01:43 |
| Rowing | 05:56 | 01:00:07 | 05:32 +00:24 | 59:31 +00:36 |
| Running 6 | 07:47 | 01:06:03 | 07:24 +00:23 | 01:05:03 +01:00 |
| Farmers Carry | 03:27 | 01:13:50 | 02:57 +00:30 | 01:12:27 +01:23 |
| Running 7 | 06:31 | 01:17:17 | 07:26 -00:55 | 01:15:24 +01:53 |
| Sandbag Lunges | 05:51 | 01:23:48 | 07:54 -02:03 | 01:22:50 +00:58 |
| Running 8 | 09:07 | 01:29:39 | 09:41 -00:34 | 01:30:44 -01:05 |
| Wall Balls | 09:06 | 01:38:46 | 10:09 -01:03 | 01:40:25 -01:39 |
| Roxzone | 14:01 | 02:01:45 | 11:11 +02:50 | 02:01:45 |
Bill, you crushed it out there in Hong Kong! Finishing with an overall time of 02:01:45 puts you in the top 33% of a whopping 2712 athletes. That's no small feat! You also ranked 235th in your age group, which is in the top 91%. Not too shabby! 🏆
One highlight that jumps out is your total running time of 59:15, which is 30 seconds faster than the average. Clearly, you've got some wheels! Your best running lap of 6:13 shows that when you're in your element, you're speedy. However, we did see some pacing inconsistencies, especially in the first running segment where you came in 3 seconds slower than average. It seems like you might have started a bit too fast—just like a kid on a sugar rush! Remember, it’s all about finding that sweet spot between speed and sustainability.
With a strong running profile, it looks like we need to dial in your strength training. It's time to pump those muscles, my friend! 💪
Now, let's dive into the segments where you can really elevate your game. Here are the key areas to focus on:
Your transition time is definitely an area for improvement. This means you might be resting a bit too long or taking too long to switch between exercises. To tackle this, practice quick transitions in training. Set up a mini circuit where you move from one exercise to the next with minimal rest. Aim for a 5-second transition between exercises. For instance, after finishing your last burpee, hop straight into your next run without a breather. Do this in a training session at least once a week.
Burpees can be a love-hate relationship, can’t they? To improve your speed here, focus on explosive power. Incorporate plyometric drills such as box jumps and jump squats into your routine. Also, practice burpees with a focus on form: keep your core tight and your movements fluid. Time yourself during drills and aim to decrease your time each week.
Looks like the sled was a bit of a monster for you! To get stronger here, focus on your leg strength. Exercises like lunges and deadlifts can help. Incorporate sled pulls in your training but perform them with varying weights. Aim for a few sessions where you go heavier and a few where you practice speed. Don’t be afraid to channel your inner superhero when pulling that sled!
Farmers carry can be deceptively tough! To improve, add heavier carries into your training. Grab some kettlebells or dumbbells and practice walking with them for time or distance. Focus on keeping your core engaged and shoulders back. Maybe even add a quirky little “farmer’s dance” at the end to keep it fun! 💥
To get your wall balls faster, focus on your squat depth and rhythm. Practice the movement with lighter medicine balls, ensuring you’re hitting a proper squat before launching. Speed is key, so turn on some music that gets you pumped and go for a set where you aim for max reps in a minute. It’s like a dance party, but with a ball! 🕺
For your next race, here are some strategies to keep in mind:
Bill, you’re doing amazing things in your Hyrox journey. Your running prowess is impressive, but with a little work on those strength segments, you’ll be unstoppable. Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep pushing, and you’ll see those segments transform into strengths. 💪
As you gear up for your next race, keep your head high, your heart strong, and don’t forget to enjoy the ride. After all, what’s a workout without a little fun? Keep it up, and I can’t wait to see you crush your next race! You've got this! - The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Serrano Murillo Carlos | 2022 Valencia | 02:01:39 | |
| Donnell Ian | 2023 Dublin | 02:01:38 | |
| Milligan Christopher | 2024 Houston | 02:01:56 | |
| Veldhuizen Julian | 2024 Maastricht | 02:01:42 | |
| Kolde Thomas | 2019 Oberhausen | 02:01:44 | |
| Anjamani Jay | 2024 Melbourne | 02:01:31 | |
| Ong Kai Min | 2023 Singapore | 02:01:53 | |
| Martinez Ben | 2023 Dallas | 02:01:20 | |
| Nedwed Markus | 2019 Karlsruhe | 02:01:42 | |
| Francis Bowman | 2023 Barcelona | 02:01:54 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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