Cornford Adam
Performance Analysis
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
1000 similar athletes.
Race Summary
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 Cornford Adam'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 Cornford Adam'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 Cornford Adam'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 Cornford Adam'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
02:16.
Check the detail of the improvement plan below.
00:39
Potential Improvement
28.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Adam, first off, let’s give you a high five for finishing in the top 17% out of 2712 athletes! That’s some serious hustle! 🏆 You came in with an overall time of 01:31:55, which is a solid effort. Your total running time of 00:44:56 was actually faster than average, indicating that you’ve got a runner's profile. That’s awesome—looks like you could outrun a few folks in a chase! However, we need to tighten up your game on the strength segments to complement that speed. Your pacing during the runs showed a bit of inconsistency, particularly in the early laps where you were about half a minute slower than average. Starting off too fast can sometimes lead to a slower overall performance, so let’s keep an eye on that for next time!
Segments to Improve:
Now, let’s dive into the segments that need some TLC:
- Roxzone: 00:08:55 (01:25 slower than average)
- Wall Balls: 00:07:10 (01:05 slower than average)
- Sandbag Lunges: 00:05:36 (00:48 slower than average)
- Sled Pull: 00:05:14 (00:35 slower than average)
- Rowing: 00:05:17 (00:32 slower than average)
- Farmers Carry: 00:02:34 (00:31 slower than average)
These areas present the biggest opportunities for improvement, and with some focused training, we can really turn them into your strengths!
- Roxzone: This segment is all about transitions and overall fitness. To improve, focus on:
- Practice quick transitions between exercises. Set a timer and aim to reduce your rest time. Use a metronome to keep pace during transitions.
- Incorporate circuit training into your routine to build endurance and speed up your transitions. Keep the work-to-rest ratio low, like 40 seconds work, 20 seconds rest.
- Wall Balls: We can totally get those numbers down! Try:
- Increase your squatting strength with front squats and overhead squats. Aim for 3 sets of 10 reps.
- Work on your explosive power with box jumps and medicine ball slams. Add these into your routine, 3 sets of 10 reps for each.
- Sandbag Lunges: Let’s turn those lunges into a powerhouse move:
- Focus on form—keep your chest up and knee tracking over your toe. Aim for 3 sets of 12 on each leg.
- Incorporate weighted lunges and Bulgarian split squats to build strength. Try 3 sets of 8 on each leg.
- Sled Pull: This is where we can build some serious strength:
- Practice sled pulls regularly. Focus on your technique—keep your hips low and drive with your legs.
- Incorporate resistance band training to strengthen your pulling muscles. Try banded rows or lat pull-downs for 3 sets of 12 reps.
- Rowing: Let’s fine-tune your technique:
- Work on your rowing form—focus on powerful leg drive and maintain a strong back position.
- Interval training on the rower will boost your endurance. Try 5 x 500m with 1-minute rest in between.
- Farmers Carry: It’s time to grip and rip:
- Increase your grip strength with exercises like dead hangs and farmer’s walks. Aim for 3 sets of 30 seconds on each.
- Focus on core stability with planks and side planks. Stronger core means better carries—aim for 3 sets of 30-60 seconds.
Race Strategies:
During the race, consider these strategies to maximize your performance:
- Start with a controlled pace in the first run to avoid burning out. Remember, it’s not a sprint, it’s a marathon... of sorts!
- During transitions, visualize yourself as a cheetah on roller skates—swift and smooth. Quick transitions can save you precious seconds!
- When facing strength segments, break down the reps into manageable sets. For example, during wall balls, aim for sets of 10 with quick rest, rather than going for broke at the start.
- Stay hydrated and fuel up with quick energy snacks during the race. Bananas are great, but I hear jelly beans are the secret weapon of champions!
Conclusion:
Adam, you’ve got a solid foundation to build on, and with some focused training, we can turn those weaknesses into strengths. Remember, “Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do.” Keep pushing your limits and aiming for greatness. And hey, if all else fails, just run like someone’s chasing you! 💥
Stay fierce, keep the hustle alive, and let’s get you ready for the next race. You got this! 💪
Catch you in the roxzone,
The Rox-Coach
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