Dive into this athlete’s performance at 2024 Glasgow 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 Scott Ellis'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 Scott Ellis'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 Scott Ellis'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 Scott Ellis'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
05:52.
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:
Ellis Scott's performance in the 2024 Glasgow HYROX race showcases a strong athlete with a particular aptitude for endurance and strength-based activities, evident in his exceptional performance in Burpees Broad Jump and Sandbag Lunges. However, his overall time suggests a need for improved efficiency in both running and transition segments, as his total running time was slower than average, indicating a stronger inclination towards strength rather than running. Ellis began the race slightly slower than average in his first running segment but consistently maintained a similar pace throughout the race. This pacing strategy indicates a well-managed energy reserve but also highlights room for improvement in speed and transition times.
Segments to Improve:
Running (Total Time): Given Ellis's running time was slower than average, focusing on improving running efficiency and speed is crucial. Interval training, including both short sprints and longer tempo runs, can help improve aerobic capacity and speed. Incorporating hill repeats will also build strength and endurance, directly translating to better running performance in varied race terrains.
Sled Pull: The sled pull was significantly slower than average, indicating potential improvements in both technique and strength. Implementing compound lifts such as deadlifts and squats into the training regimen will increase lower body strength. Additionally, practicing the sled pull with varied weights and focusing on maintaining a low, powerful stance can improve technique and efficiency.
Sled Push: Similar to the sled pull, the sled push segment can benefit from increased leg and core strength. Exercises like weighted lunges and leg press can build the necessary muscle. Practicing the sled push with a focus on explosive starts and maintaining a consistent speed can also improve performance in this segment.
Farmers Carry: This segment can be improved by enhancing grip strength and overall endurance. Adding grip-specific exercises such as farmer's walks with increasing durations and weights, along with dead hangs, can significantly impact performance. Core strengthening exercises will also support better posture and efficiency during the carry.
Roxzone (Transition Times): Ellis's transition times suggest room for improvement in overall fitness and efficiency moving between exercises. Circuit training that mimics the race's structure, focusing on quick transitions between varied exercises, can help reduce these times. Practicing mindfulness and strategic planning for each transition phase during training can also decrease downtime.
Race Strategies:
Start Strong but Steady: While Ellis managed his energy well, a slightly faster start could position him better in the initial segments. Balancing a strong start without expending too much energy early on is crucial.
Focus on Transition Efficiency: Reducing transition times through better preparation and faster recovery techniques will significantly impact overall performance. This includes strategic placement of equipment, pre-race visualization of each transition, and practicing quick recovery breathwork.
Mid-Race Check-ins: Implementing mental checkpoints to assess pace, energy levels, and technique throughout the race can help Ellis make real-time adjustments, potentially improving his pacing and efficiency in slower segments.
Endurance and Strength Balance: Given Ellis's existing strengths, focusing training on a balance between endurance running and strength exercises can create a more well-rounded performance, leveraging his strength in the latter half of the race where others might start to falter.
By focusing on these targeted areas of improvement and implementing strategic race strategies, Ellis has the potential to significantly enhance his performance in future HYROX races, optimizing his strengths and addressing any weaknesses for a more balanced and competitive edge.