Dive into this athlete’s performance at 2023 Singapore 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 480 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 Palmer Sam'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 Palmer Sam'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 Palmer Sam'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 Palmer Sam'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 04:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 01:51 | 05:37 to 03:46 | 46.3% |
| Sled Pull | 00:45 | 07:12 to 06:27 | 18.8% |
| Farmers Carry | 00:34 | 02:54 to 02:20 | 14.2% |
| Rowing | 00:22 | 04:58 to 04:36 | 9.2% |
| Ski Erg | 00:19 | 04:34 to 04:15 | 7.9% |
| Run Total | 00:09 | 40:28 to 40:19 | 3.8% |
| Burpees Broad Jump | 00:00 | 04:20 to 04:20 | 0.0% |
| Sandbag Lunges | 00:00 | 04:54 to 04:54 | 0.0% |
| Wall Balls | 00:00 | 05:30 to 05:30 | 0.0% |
| Palmer Sam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:36 | 00:00 | 04:20 +00:16 | 00:00 +00:00 |
| Ski Erg | 04:34 | 04:36 | 04:15 +00:19 | 04:20 +00:16 |
| Running 2 | 04:46 | 09:10 | 04:39 +00:07 | 08:35 +00:35 |
| Sled Push | 05:37 | 13:56 | 04:02 +01:35 | 13:14 +00:42 |
| Running 3 | 05:05 | 19:33 | 05:11 -00:06 | 17:16 +02:17 |
| Sled Pull | 07:12 | 24:38 | 07:08 +00:04 | 22:27 +02:11 |
| Running 4 | 05:03 | 31:50 | 05:12 -00:09 | 29:35 +02:15 |
| Burpees Broad Jump | 04:20 | 36:53 | 04:40 -00:20 | 34:47 +02:06 |
| Running 5 | 05:19 | 41:13 | 05:20 -00:01 | 39:27 +01:46 |
| Rowing | 04:58 | 46:32 | 04:38 +00:20 | 44:47 +01:45 |
| Running 6 | 04:55 | 51:30 | 05:12 -00:17 | 49:25 +02:05 |
| Farmers Carry | 02:54 | 56:25 | 02:26 +00:28 | 54:37 +01:48 |
| Running 7 | 05:01 | 59:19 | 05:18 -00:17 | 57:03 +02:16 |
| Sandbag Lunges | 04:54 | 01:04:20 | 05:23 -00:29 | 01:02:21 +01:59 |
| Running 8 | 05:48 | 01:09:14 | 05:48 +00:00 | 01:07:44 +01:30 |
| Wall Balls | 05:30 | 01:15:02 | 07:13 -01:43 | 01:13:32 +01:30 |
| Roxzone | 06:47 | 01:27:08 | 06:23 +00:24 | 01:27:08 |
Sam Palmer performed well in the Hyrox race, finishing with an overall rank of 25 out of 126 athletes, placing him in the top 19% of participants. In his age group (40-44), he achieved an impressive rank of 1 out of 11 athletes, placing him in the top 9%. Sam's overall time of 01:27:08 is commendable, and he showed particular strength in the running segments, with a total running time of 00:40:28, which was 01:19 faster than the average. His best running lap was completed in 00:04:36.
- Pacing: Sam's pacing throughout the race was generally good, with several segments completed faster than the average time. However, he should ensure that he maintains a consistent pace to avoid burnout later in the race. Implementing a strategy of starting strong but maintaining a steady pace throughout the race will help him optimize his overall performance.
- Strength Training: Sam should prioritize strength training exercises to improve his performance in segments that require significant upper and lower body strength, such as the Sled Push, Sled Pull, and Farmers Carry. Integrating targeted strength training sessions into his weekly routine will help him build the necessary strength and power for these segments.
- Endurance Training: To enhance his overall endurance, Sam should incorporate cardiovascular exercises, such as running, cycling, or rowing, into his training regimen. Focusing on both steady-state cardio and high-intensity interval training will help him maintain a faster pace throughout the race.
- Transition Efficiency: Sam's Roxzone time was on par with the average. However, to further optimize his performance, he should aim to improve his transition time between segments. Incorporating specific drills and exercises that focus on quick transitions, such as practicing quick equipment changes and optimizing movement efficiency, will help him minimize time lost during transitions.
In conclusion, Sam Palmer performed well in the Hyrox race, showcasing strengths in running segments and achieving a commendable overall rank. To further enhance his performance, he should focus on improving his performance in segments such as the Sled Push, Sled Pull, Farmers Carry, Rowing, and Best Lap. Implementing specific training strategies, including targeted strength and endurance exercises, will contribute to improved performance in these areas. Additionally, optimizing transition efficiency and maintaining a consistent pacing strategy will help Sam further excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Melly Michael | 2024 Singapore National Stadium | 01:27:04 | |
| Moss Robby | 2023 New York | 01:27:22 | |
| De La Puente José Ángel | 2024 World Championships Nice | 01:26:45 | |
| Hsu Wenhao | 2023 Hong Kong | 01:26:51 | |
| Boothe Chris | 2024 Dallas | 01:27:12 | |
| Duncan Jacob | 2024 Dallas | 01:26:45 | |
| Ritson Ben | 2024 Birmingham | 01:27:32 | |
| Mitchell Alex | 2024 Manchester | 01:27:24 | |
| Paulitz Torsten | World Championships | 01:26:48 | |
| Gałka Łukasz | 2024 Gdansk | 01:27:26 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Hong Kong | 01:21:01 | |
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