Shanks Nelson Hyrox Result

Dive into this athlete’s performance at 2024 Dublin 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.

Performance Highlights

GBR GBR Flag Men 35-39 #161011 01:27:06 252nd in AG | Top 62.5% 1033rd | Top 58.8%
+04:35
47:57
Run Total
+00:35
06:00
Avg. Lap
+00:23
05:01
Best Lap
-02:41
34:03
Workout Total
-00:20
04:15
Avg. Workout
-01:52
05:10
Roxzone

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 Shanks Nelson'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 Shanks Nelson'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 Shanks Nelson'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 Shanks Nelson'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 06:49. Check the detail of the improvement plan below.

05:38 Potential Improvement 82.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:38 47:57 to 42:19 82.6%
Burpees Broad Jump 00:52 06:01 to 05:09 12.7%
Sandbag Lunges 00:19 05:16 to 04:57 4.6%
Ski Erg 00:00 04:14 to 04:14 0.0%
Sled Push 00:00 02:04 to 02:04 0.0%
Sled Pull 00:00 03:43 to 03:43 0.0%
Rowing 00:00 04:40 to 04:40 0.0%
Farmers Carry 00:00 01:53 to 01:53 0.0%
Wall Balls 00:00 06:12 to 06:12 0.0%

Splits Time

Shanks Nelson Perfect Race
Splits Total Average Total
Running 1 04:05 00:00 04:43 -00:38 00:00 +00:00
Ski Erg 04:14 04:05 04:28 -00:14 04:43 -00:38
Running 2 06:12 08:19 05:01 +01:11 09:11 -00:52
Sled Push 02:04 14:31 02:57 -00:53 14:12 +00:19
Running 3 06:23 16:35 05:27 +00:56 17:09 -00:34
Sled Pull 03:43 22:58 05:02 -01:19 22:36 +00:22
Running 4 06:37 26:41 05:27 +01:10 27:38 -00:57
Burpees Broad Jump 06:01 33:18 05:24 +00:37 33:05 +00:13
Running 5 06:50 39:19 05:37 +01:13 38:29 +00:50
Rowing 04:40 46:09 04:52 -00:12 44:06 +02:03
Running 6 06:27 50:49 05:30 +00:57 48:58 +01:51
Farmers Carry 01:53 57:16 02:13 -00:20 54:28 +02:48
Running 7 06:26 59:09 05:28 +00:58 56:41 +02:28
Sandbag Lunges 05:16 01:05:35 05:11 +00:05 01:02:09 +03:26
Running 8 05:01 01:10:51 06:07 -01:06 01:07:20 +03:31
Wall Balls 06:12 01:15:52 06:37 -00:25 01:13:27 +02:25
Roxzone 05:10 01:27:06 07:02 -01:52 01:27:06
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Nelson Shanks demonstrated a commendable performance at the 2024 Dublin HYROX race, finishing within the top 38% of all athletes and within the top 45% of his age group. He demonstrated particular strength in the Sled Push, Sled Pull and Roxzone segments, finishing faster than the average. However, his total running time was slower than average, indicating a need for improvement in running endurance and speed. Nelson started the race faster than average, but his pace slowed down in subsequent running segments, suggesting the need for more effective pacing strategies. His performance indicates that he has a stronger profile in the strength-based exercises compared to running.

Segments to Improve

  • Running: Nelson's total running time was slower than average, indicating a need to improve running speed and endurance. Regular interval training can help increase speed and cardiovascular fitness. Fartlek training, a combination of steady-state running with intervals of faster running, can improve endurance and pacing. Form correction exercises such as hill sprints and plyometric drills can help improve running mechanics and efficiency.
  • Burpees Broad Jump: Nelson's slower than average performance in this segment suggests a need to improve explosive strength and coordination. Plyometric exercises such as squat jumps, box jumps and power skips can help increase power and speed. Practicing burpees with a focus on form and rhythm can also improve performance in this segment.
  • Sandbag Lunges: Nelson's performance in this segment was slightly slower than average, indicating a need to improve lower body strength and stability. Strength training exercises such as lunges, squats and deadlifts can help build lower body strength. Functional training exercises such as farmer's walks and single-leg deadlifts can improve stability and balance.
  • Wall Balls: Although Nelson performed faster than average in this segment, there is still room for improvement. Wall ball exercises can be improved by focusing on form, particularly in the squat and throw. Strength training exercises for the legs, core and upper body can also improve performance in this segment.

Race Strategies

Effective pacing is crucial for optimal performance in a HYROX race. Nelson should focus on maintaining a steady pace through the running segments, rather than starting too fast and slowing down. This can be achieved through regular practice of pacing strategies in training. Transition times between exercises and running segments can also greatly affect overall race time. Nelson should practice quick transitions in training to minimize time spent in the roxzone. Additionally, focusing on proper form and technique in all exercises, particularly those identified as areas for improvement, can help reduce fatigue and improve efficiency during the race.

Similar Athletes
Iwan Ralf 2022 Berlin 01:27:35
Schuster Jörg 2019 Essen 01:26:37
Grebe Michael 2019 Nürnberg 01:27:07
Allouche Eliott 2024 Marseille 01:26:49
Keizer Jelle 2024 Amsterdam 01:27:28
Patel Mitesh 2023 London 01:27:31
Rose Andrew 2024 Manchester 01:26:45
Murray Iain 2023 Birmingham 01:26:46
O'Sullivan Jack 2024 London 01:26:50
Perski Noam 2024 Stockholm 01:26:40

Measure Your Performance Against Top Athletes

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