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 Little Mark'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 Little Mark'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 Little Mark'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 Little Mark'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
05:58.
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:
Mark Little demonstrated a commendable performance in the 2024 Birmingham Hyrox race, finishing in the top 32% of 4107 athletes and in the top 38% of his age category (35-39). His overall time was 01:25:09, which is a considerable achievement. However, there is still room for improvement.
A key highlight of Mark's performance was his running speed. His total running time was 00:37:29, which was 05:12 faster than the average time. This suggests that Mark has a strong runner's profile. His best running lap was completed in 00:03:57, reflecting his ability to maintain a fast pace during the race.
However, Mark's roxzone time was slower than average, indicating that he took more rest or more time to transition between exercise zones. This suggests that his overall fitness and transition time need improvement.
Segments to Improve:
Transition and Roxzone: Mark lost significant time in the transitions between exercise zones. To improve this, he needs to focus on minimizing rest and improving his transition efficiency. Drills that simulate the transition between different exercises can help Mark improve his roxzone time. Additionally, incorporating high-intensity interval training (HIIT) into his routine can increase his overall fitness level and reduce the need for rest between exercises.
Strength Training: Mark's slower times in strength-intensive exercises like the Sled Push, Sled Pull, and Farmer's Carry suggest that he needs to increase his overall strength. Incorporating strength training routines that focus on his core and lower body can improve performance in these areas. Exercises like squats, deadlifts, and lunges can enhance lower body strength while planks, Russian twists, and leg raises can strengthen the core.
Endurance: In endurance exercises such as Burpees Broad Jump and Wall Balls, Mark's performance was below average. To improve in these areas, he should incorporate endurance training into his routine. This could include long, slow runs to build aerobic capacity, as well as plyometric exercises like box jumps and burpees to increase explosive power and endurance.
Race Strategies:
During the race, Mark should aim to maintain a steady pace and avoid starting too fast or too slow. He should focus on efficient transitions between exercises to minimize roxzone time. When it comes to strength-intensive exercises, using proper form can help reduce fatigue and improve performance. For endurance exercises, maintaining a steady rhythm can help conserve energy and increase efficiency.
Mark should also consider incorporating race-specific training into his routine. This could include running workouts that simulate the race course and conditions, strength training workouts that mimic the specific demands of the race exercises, and transition drills to practice efficient movement between exercise zones.