Lawson Nathan
Hyrox Result
Dive into this athlete’s performance at 2024 Hamburg 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 Lawson Nathan'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 Lawson Nathan'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 Lawson Nathan'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 Lawson Nathan'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
03:52.
Check the detail of the improvement plan below.
02:23
Potential Improvement
61.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Dear Nathan Lawson, congratulations on your performance in the 2024 Hamburg Hyrox race! You demonstrated a commendable performance, ranking in the top 70% overall and the top 75% in your age group. However, there are areas where we can focus on for improvement to enhance your performance.
One of the key aspects of your performance was your exceptional strength, reflected in the faster than average times you recorded in the Ski Erg, Sled Push, Sled Pull, Rowing, Farmers Carry, and Wall Balls segments. This indicates that your strength training and conditioning are paying off.
On the other hand, your total running time was slower than average, suggesting that this is an area where you could benefit from additional training. As for pacing, it seems like you started a bit slower in the first running segment but managed to maintain a consistent pace in the later stages of the race. For optimal performance, it would be beneficial to work on starting stronger and maintaining that momentum throughout the race.
Segments to Improve
- Roxzone: The Roxzone segment, which involves the transition between exercise zones, was slower than average, indicating a need to improve your overall fitness and transition times. Training for transitions can involve high-intensity interval training (HIIT) to boost fitness and practicing moving quickly between different exercises to improve transition times.
- Total Running Time: As you're showing more strength in the strength segments, we should focus on improving your running performance. Incorporating more long-distance running, sprint workouts, and interval training in your routine can help improve your cardiovascular endurance and speed.
- Burpees Broad Jump: This segment was slower than average, indicating a need to improve your explosive power and coordination. Plyometric exercises like box jumps and power skipping can help improve these aspects.
- Sandbag Lunges: This segment was also slower than average, suggesting a need for improvement in lower body strength and endurance. Exercises such as weighted lunges, squats, and deadlifts can help strengthen your lower body.
Race Strategies
For future races, consider adopting the following strategies:
- Pacing: Start the race at a comfortable but brisk pace to avoid burning out too early. Try to maintain this pace through the running segments.
- Transitions: Minimize rest time between exercise zones to improve your Roxzone time. Practice quick transitions in training to get used to it.
- Strength Training: Continue to focus on strength training, but incorporate more running into your routine to balance out your performance.
- Recovery: Ensure adequate recovery post-race to avoid injuries and burnout. This includes proper nutrition, hydration, and rest.
With these strategies and improvements, we believe you can enhance your performance for the next race. Keep up the good work, Nathan!
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator