Dive into this athlete’s performance at 2023 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.
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 Fawcett David'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 Fawcett David'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 Fawcett David'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 Fawcett David'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 07:05. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:26 | 09:05 to 06:39 | 34.4% |
| Burpees Broad Jump | 01:28 | 07:00 to 05:32 | 20.7% |
| Sandbag Lunges | 01:15 | 06:30 to 05:15 | 17.6% |
| Sled Pull | 00:59 | 06:01 to 05:02 | 13.9% |
| Sled Push | 00:54 | 03:51 to 02:57 | 12.7% |
| Ski Erg | 00:03 | 04:32 to 04:29 | 0.7% |
| Rowing | 00:00 | 04:45 to 04:45 | 0.0% |
| Farmers Carry | 00:00 | 01:52 to 01:52 | 0.0% |
| Run Total | 00:00 | 42:11 to 42:11 | 0.0% |
| Fawcett David | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:49 | 00:00 | 04:46 -00:57 | 00:00 +00:00 |
| Ski Erg | 04:32 | 03:49 | 04:31 +00:01 | 04:46 -00:57 |
| Running 2 | 05:04 | 08:21 | 05:11 -00:07 | 09:17 -00:56 |
| Sled Push | 03:51 | 13:25 | 03:04 +00:47 | 14:28 -01:03 |
| Running 3 | 05:23 | 17:16 | 05:39 -00:16 | 17:32 -00:16 |
| Sled Pull | 06:01 | 22:39 | 05:16 +00:45 | 23:11 -00:32 |
| Running 4 | 05:14 | 28:40 | 05:38 -00:24 | 28:27 +00:13 |
| Burpees Broad Jump | 07:00 | 33:54 | 05:49 +01:11 | 34:05 -00:11 |
| Running 5 | 05:28 | 40:54 | 05:50 -00:22 | 39:54 +01:00 |
| Rowing | 04:45 | 46:22 | 04:56 -00:11 | 45:44 +00:38 |
| Running 6 | 05:22 | 51:07 | 05:40 -00:18 | 50:40 +00:27 |
| Farmers Carry | 01:52 | 56:29 | 02:18 -00:26 | 56:20 +00:09 |
| Running 7 | 05:46 | 58:21 | 05:39 +00:07 | 58:38 -00:17 |
| Sandbag Lunges | 06:30 | 01:04:07 | 05:30 +01:00 | 01:04:17 -00:10 |
| Running 8 | 06:08 | 01:10:37 | 06:22 -00:14 | 01:09:47 +00:50 |
| Wall Balls | 09:05 | 01:16:45 | 07:03 +02:02 | 01:16:09 +00:36 |
| Roxzone | 05:01 | 01:30:45 | 07:33 -02:32 | 01:30:45 |
To improve in the Wall Balls segment, David should focus on strengthening his upper body and improving his endurance. Specific exercises that can help include weighted squats, medicine ball slams, and push-ups. Additionally, he should practice proper form and efficiency in performing wall balls, ensuring that he maximizes power and minimizes wasted energy.
For the Burpees Broad Jump segment, David should work on increasing his explosiveness and endurance. Plyometric exercises such as box jumps and burpee variations can help develop the necessary power and agility. Additionally, practicing efficient technique during the burpee and broad jump movements will help conserve energy and improve speed.
To improve in the Sandbag Lunges segment, David should focus on building strength and endurance in his lower body. Exercises such as lunges, squats, and deadlifts will target the necessary muscle groups and improve overall performance. Additionally, practicing proper form and maintaining a consistent pace during the lunges will help optimize efficiency.
In the Sled Push and Sled Pull segments, David should work on improving his power and strength in his upper body and core. Exercises such as sled pushes, sled pulls, and planks will help develop the necessary muscle groups. Additionally, focusing on maintaining a steady pace and efficient technique during these segments will help minimize time loss.
To optimize his race strategies, David should consider incorporating interval training and specific race simulations into his training routine. Interval training will help improve his speed and endurance, while race simulations will familiarize him with the demands of the Hyrox race and allow for targeted improvements in specific segments.
Overall, David's performance in the 2023 Birmingham Hyrox race was commendable, with strengths in his running and overall fitness. By focusing on improving the identified segments and implementing effective race strategies, he can further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Jeffcoate Oliver | 2024 Birmingham | 01:30:43 | |
| Knipp Robert | 2024 Frankfurt | 01:31:14 | |
| Pollard Christian | 2024 Manchester | 01:30:23 | |
| Wildie Thomas | 2024 Perth | 01:31:09 | |
| Moser Stefan | 2024 Glasgow | 01:31:05 | |
| Cooper Chris | 2024 Sports Direct HYROX London | 01:30:52 | |
| Berkenbosch Henk | 2024 Amsterdam | 01:30:32 | |
| Jones Graham | 2024 Birmingham | 01:30:34 | |
| Coluccia Mattia | 2024 Rimini | 01:31:15 | |
| Chu Daniel | 2024 Gdansk | 01:31:15 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Birmingham | 01:29:56 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
