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 Lyons Harry'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 Lyons Harry'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 Lyons Harry'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 Lyons Harry'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
04:33.
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:
Harry Lyons showcased a commendable performance in the 2024 Sports Direct HYROX London, placing him in the top 36% of all athletes and top 30% within his age group. A critical highlight from Harry's performance is his total running time, which was 02:19 faster than average, indicating a strong runner profile. However, the detailed splits reveal a mixed performance across strength exercises and a potential for pacing issues, as seen in segments like Running 2 and Sandbag Lunges where his performance significantly dropped compared to other segments. Overall, Harry demonstrates a hybrid athlete profile with a lean towards running, yet with room for improvement in strength-focused exercises and pacing strategy throughout the race.
Segments to Improve:
Sandbag Lunges: Harry's performance in Sandbag Lunges was significantly slower, indicating a need for targeted lower body and core strength training. Exercises like weighted lunges, squats, and deadlifts can help build endurance and strength. Additionally, incorporating plyometric exercises such as jump squats and box jumps can improve explosive power, vital for enhancing performance in this segment. Practicing lunges with gradually increasing weight can also help in adapting to the race-day scenario.
Wall Balls: To improve the Wall Balls segment, focus should be placed on upper body strength and endurance, particularly in the shoulders, chest, and core. Training routines including medicine ball throws, push-ups, and kettlebell swings will be beneficial. Emphasizing form and technique, particularly the squat depth and the push press movement, can aid in efficiency and reduce fatigue.
Burpees Broad Jump: This segment requires both strength and cardiovascular endurance. Interval training combining burpees with sprinting or high-intensity running can improve cardiovascular response. Practicing broad jumps for distance and accuracy, focusing on landing mechanics, and explosive power from the legs will enhance performance in this challenging segment.
Farmers Carry: Grip strength and core stability are crucial for the Farmers Carry. Implement grip strengthening exercises, such as dead hangs and farmer's walks with increasing weight, into the training routine. Core exercises focusing on stability, like planks and Russian twists, will also contribute to better performance.
Race Strategies:
Pacing: Given Harry's tendency to start segments at varying paces, a more consistent pacing strategy should be adopted. Breaking down each segment into thirds and aiming to maintain a steady effort throughout can prevent burnout in later stages. This approach will be particularly useful in longer segments like Running 2 and Sandbag Lunges where performance dropped.
Transitions (Roxzone): While Harry's Roxzone time was faster than average, further reducing transition times between exercises can improve overall performance. Focusing on quick, efficient movements and minimizing rest between segments through simulated transition training will help in maintaining momentum throughout the race.
Strength and Conditioning: Given the identified areas of improvement, integrating a balanced strength and conditioning program that equally focuses on endurance, strength, and explosive power will be critical. Tailoring workouts to mimic race day scenarios as closely as possible will also aid in better preparation and performance.
Mental Preparation: Mental resilience and the ability to push through challenging segments can make a significant difference. Visualization techniques, focused breathing exercises, and setting small, achievable goals throughout the race can help maintain a positive mindset and reduce perceived exertion.
By focusing on these targeted areas of improvement and adopting strategic race day tactics, Harry Lyons has the potential to significantly enhance his performance in future HYROX races. Consistency in training, along with a focus on both strengths and weaknesses, will be key to his continued success.
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