Dive into this athlete’s performance at 2024 London 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
369 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 369 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 369 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Mumford Luke'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 Mumford Luke'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 369 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 Mumford Luke'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 Mumford Luke'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
09:43.
Check the detail of the improvement plan below.
Based on 369 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Luke, you crushed it out there at the 2024 London Hyrox with an overall time of 01:59:48, landing you in the top 95% of competitors! That’s no small feat. With your total running time clocked at 00:49:52—about 07:56 faster than the average—you definitely have a runner's profile. Your pacing strategy, however, seems a bit off; your first running segment was slower than the average, which indicates you may have started a bit too conservatively. But don’t worry, it happens to the best of us. Just think of it like taking a warm-up lap… except, you know, for 5 minutes! 🏃♂️💨
Now, let’s dig into the splits. You showed some solid speed on Running 2 and maintained good pace in Running 3 and 4, but slipped a bit in the later segments. Your strength segments—like the Sled Push and Burpees Broad Jump—need some work. Overall, you’ve got the legs of a gazelle; now let’s get you the strength of a lion! 🦁
Segments to Improve:
Burpees Broad Jump (00:12:19): This segment was a major time sink, costing you a whopping 03:56 over average. Focus on improving explosiveness and endurance.
Drills: Incorporate plyometric workouts, like box jumps, and practice burpee variations (like burpee box jumps) to enhance power.
Technique: Ensure you’re using your arms to propel yourself during the jump; it’s not just a leg workout!
Wall Balls (00:12:20): Another area where time slipped away, lagging 02:23 behind average.
Drills: Increase your squat strength with goblet squats and improve your shoulder endurance with overhead presses.
Technique: Focus on a fluid motion; getting the ball to the target quickly can cut down on hesitations.
Sandbag Lunges (00:09:13): A solid 01:22 slower than average.
Drills: Add weighted lunges and split squats into your routine to build strength and stability.
Technique: Ensure your form is on point; keep your torso upright and drive through the heel of your front foot.
Sled Push (00:04:52): Coming in at 51 seconds slower than average, it’s time to push through!
Drills: Practice sled pushes with different weights, focusing on maintaining consistent speed.
Technique: Keep a low center of gravity and use your legs, not just your back, to drive the sled.
Rowing (00:06:02): Lagging by 00:29 means there’s room for improvement.
Drills: Incorporate interval rowing sessions to build both speed and endurance.
Technique: Focus on a strong pull and a quick recovery; your stroke efficiency matters here!
Race Strategies:
Pacing: Start strong but controlled. Your first run sets the tone—aim for a consistent pace that allows for stronger transitions.
Transition Times: The Roxzone (00:12:20) was slower than average by 01:13. Practice quick changes between exercises. You can use a timer during training to simulate race conditions.
Stay Hydrated: The longer you race, the more crucial hydration becomes. Practice your hydration strategy during training runs.
Mindset: Channel your inner Goggins! "Suffering is a test. That’s all it is." Each segment is a chance to push your limits and grow stronger. 💪
Conclusion:
Luke, you've shown tremendous potential in this race, and with a little sharpening here and there, you can transform weaknesses into strengths. Remember, every great athlete has had their fair share of setbacks and learning moments. As you put in the work, keep this quote in your mind: “It’s not about the destination; it’s about the journey.” Every session counts, and every rep brings you closer to your goals. So, let’s get to work, sharpen those segments, and come back stronger than ever! You’ve got this! 💥
Keep pushing your limits! I’m here cheering you on—let’s crush the next one together! The Rox-Coach believes in you! 🏆