Dive into this athlete’s performance at 2024 Sports Direct HYROX 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
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 White Robert'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 White Robert'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 White Robert'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 White Robert'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
06:28.
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:
Robert White's participation in the 2024 Sports Direct HYROX London showcased a balanced athlete with a slight inclination towards strength-based events. Finishing in the top 44% overall and top 48% in his age group signifies a strong competitor, yet there's room for improvement, especially in endurance and pacing. His total running time was notably slower than average, suggesting endurance, particularly in longer distances, could be a focal point for training. However, his performance in strength-focused events like the Sled Push and Farmers Carry was impressive, indicating a solid strength base. The remarkable performance in the final running segment and in the Roxzone suggests excellent finishing strength and efficient transition between exercises, yet pacing at the start could be better managed as indicated by slower initial runs.
Segments to Improve:
Run Total: Given that Robert's total running time is slower than average, incorporating interval training with varying intensities can boost his running efficiency and endurance. High-intensity interval training (HIIT) on flat terrains and incorporating hill sprints will improve cardiovascular capacity and leg strength. Additionally, focusing on running form through drills such as high knees, butt kicks, and strides can enhance running economy.
Sandbag Lunges: To improve in this area, Robert should focus on lower body strength and stability. Exercises like Bulgarian split squats, weighted step-ups, and lunges with rotation (mimicking the sandbag's uneven load) can be beneficial. Incorporating core strengthening exercises will also improve stability during lunges.
Wall Balls: Improving performance in Wall Balls can be achieved by working on squat depth and explosive power. Squat variations (front, back, and overhead squats) should be part of the routine, along with plyometric exercises such as box jumps and medicine ball throws. Practicing Wall Balls with a focus on form, aiming for a consistent target, and minimizing rest between sets will also help.
Rowing and Ski Erg: These segments require both endurance and power. For improvement, Robert should engage in rowing and SkiErg intervals, focusing on increasing stroke power and improving stroke rate efficiency. Supplemental exercises like deadlifts, kettlebell swings, and pull-ups can enhance the necessary muscle groups for these machines.
Race Strategies:
Start Conservatively: Given the tendency to start slower in running segments, adopting a more conservative pace at the beginning could help conserve energy for a stronger finish. Gradually increasing pace through the race can ensure more even splits and prevent early fatigue.
Transition Efficiency: Although Robert showed good transition times (Roxzone), there's always room for improvement. Practicing quick transitions between exercises in training, including setting up equipment in advance and rehearsing the movement from one exercise to the next, can shave off precious seconds.
Strength-Endurance Balance: Focusing on hybrid workouts that combine strength exercises with cardio components (e.g., circuit training with weights and running intervals) can improve overall performance. These workouts will help in maintaining muscle endurance and cardiovascular fitness simultaneously.
Technical Skills: Particularly for segments like the Sandbag Lunges and Wall Balls, honing in on technique can lead to significant time savings. Workshops or coaching sessions focused on these specific exercises can provide insight into efficiency improvements.
In conclusion, by focusing on enhancing endurance through targeted running workouts, balancing strength and cardio, and refining technique in key exercises, Robert White has a clear path to elevating his performance in future HYROX races. A disciplined approach to training and race strategy will be crucial in climbing the ranks and achieving his athletic goals.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men