Woodside Sam
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.
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 Woodside 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 Woodside Sam'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 Woodside 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.
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 Woodside 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
09:16.
Check the detail of the improvement plan below.
04:07
Potential Improvement
44.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sam Woodside's overall performance in the 2024 Dublin HYROX race demonstrates a strong running profile with an overall running time of 00:46:46, which is 03:19 faster than average. His best running lap was clocked at an impressive 00:04:44. His overall rank was 1536, placing him in the top 56% out of 2696 athletes. In his age group (30-34), he ranked 371, putting him in the top 62% out of 590 athletes.
His performance shows a strong start with a faster than average time in Running 1, however, he seems to slow down in the later running segments. This suggests that he may have started the race too fast and could do with a more strategic pacing strategy to maintain his speed and energy throughout the race.
Segments to Improve:
- Burpees Broad Jump: Sam's performance in this segment was significantly slower than average, indicating a need for improvement. To enhance performance in this area, we recommend incorporating more plyometric exercises into his training routine. Exercises such as box jumps, broad jumps, and burpee variations can help improve power and speed. Additionally, he should focus on improving his form during burpees to increase efficiency and reduce fatigue.
- Sled Push and Sled Pull: These segments were also slower than average, suggesting a need for increased strength training. Specific exercises that could be beneficial include squats, deadlifts, and lunges, which target the same muscle groups as the sled push and pull. Incorporating high-intensity interval training (HIIT) with a focus on sled exercises could also be beneficial.
- Sandbag Lunges: Sam's performance in the Sandbag Lunges segment was slower than average. To improve in this area, we recommend incorporating lunges with different weights into his training regimen. This will help to build both strength and endurance. He could also benefit from technique training to ensure he is performing lunges correctly and efficiently.
- Farmers Carry: Despite being only slightly slower than average, there is room for improvement in the Farmers Carry segment. Strength training focusing on grip strength, shoulder stability, and core strength can help improve performance in this area. Exercises like dumbbell holds, kettlebell swings, and barbell carries could be beneficial.
Race Strategies:
Based on Sam's performance, a key strategy that could improve his race times is adopting a more conservative start pace. Starting too fast can lead to early fatigue, impacting performance in later segments of the race. A consistent running pace throughout the race could help maintain energy levels and improve overall times.
Another strategy is to focus on transition times in the roxzone. Sam showed excellent performance in the roxzone, indicating a strong transition period. However, maintaining or even reducing these times could further enhance his overall performance. Focusing on recovery techniques during these transition periods, such as controlled breathing and heart rate management, can help prepare for the next segment.
Finally, incorporating more strength training into his regular workout routine can help improve his performance in strength-focused segments. Specifically, focusing on compound movements that mimic the movements of the race can greatly enhance his overall performance.
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
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