Dive into this athlete’s performance at 2024 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.
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.
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.
This section showcases the entire Spencer Adam'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 Spencer Adam's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Spencer Adam'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.
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 Spencer Adam'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 04:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 02:34 | 08:31 to 05:57 | 53.5% |
| Wall Balls | 01:27 | 08:36 to 07:09 | 30.2% |
| Sandbag Lunges | 00:21 | 05:56 to 05:35 | 7.3% |
| Farmers Carry | 00:14 | 02:33 to 02:19 | 4.9% |
| Rowing | 00:12 | 05:10 to 04:58 | 4.2% |
| Ski Erg | 00:00 | 04:19 to 04:19 | 0.0% |
| Sled Push | 00:00 | 02:56 to 02:56 | 0.0% |
| Sled Pull | 00:00 | 04:44 to 04:44 | 0.0% |
| Run Total | 00:00 | 42:25 to 42:25 | 0.0% |
| Spencer Adam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:35 | 00:00 | 04:57 +01:38 | 00:00 +00:00 |
| Ski Erg | 04:19 | 06:35 | 04:35 -00:16 | 04:57 +01:38 |
| Running 2 | 04:41 | 10:54 | 05:23 -00:42 | 09:32 +01:22 |
| Sled Push | 02:56 | 15:35 | 03:12 -00:16 | 14:55 +00:40 |
| Running 3 | 04:52 | 18:31 | 05:53 -01:01 | 18:07 +00:24 |
| Sled Pull | 04:44 | 23:23 | 05:30 -00:46 | 24:00 -00:37 |
| Running 4 | 04:54 | 28:07 | 05:52 -00:58 | 29:30 -01:23 |
| Burpees Broad Jump | 08:31 | 33:01 | 06:10 +02:21 | 35:22 -02:21 |
| Running 5 | 05:08 | 41:32 | 06:04 -00:56 | 41:32 +00:00 |
| Rowing | 05:10 | 46:40 | 05:01 +00:09 | 47:36 -00:56 |
| Running 6 | 05:07 | 51:50 | 05:54 -00:47 | 52:37 -00:47 |
| Farmers Carry | 02:33 | 56:57 | 02:24 +00:09 | 58:31 -01:34 |
| Running 7 | 05:10 | 59:30 | 05:53 -00:43 | 01:00:55 -01:25 |
| Sandbag Lunges | 05:56 | 01:04:40 | 05:48 +00:08 | 01:06:48 -02:08 |
| Running 8 | 06:00 | 01:10:36 | 06:46 -00:46 | 01:12:36 -02:00 |
| Wall Balls | 08:36 | 01:16:36 | 07:26 +01:10 | 01:19:22 -02:46 |
| Roxzone | 09:45 | 01:34:50 | 08:02 +01:43 | 01:34:50 |
Hey Adam! First off, let me give you a virtual high-five for smashing your way to a Top 11% finish overall in the London Hyrox event! You clocked in at 01:34:50, which is no small feat considering you were up against 4,462 athletes. Not only that, but your Total Running Time of 00:42:25 was 4:28 faster than the average, showcasing that you definitely have a runner's edge. 💪
However, it looks like you might have taken a little too much time to warm up on that first running segment, coming in 1:40 slower than average. It’s like a car that needs a jump-start! For future races, remember that pacing is crucial. You started a bit slower than expected, which may have set the tone for the rest of the race. Your running profile indicates you’re more suited to endurance, but we need to bolster your strength and transitions to make you a true Hyrox powerhouse.
Now, let’s dive into the segments that could use a little TLC. Here’s a list of your worst performers and how we can turn them into your new best friends:
Burpees are a total love-hate relationship, but they don't have to be your Kryptonite. Aim for 5 sets of 10 burpees twice a week, focusing on explosive jumps. Work on your form: a strong land and quick transition into the next rep will help. You can also practice a burpee-to-box jump combo for added explosiveness.
This is your transition time, and we need to shave off those seconds. Practice setting up your equipment before you start—think of it as your pre-race ritual! Incorporate transition drills in your workouts where you cycle through exercises without rest. Maybe add a timer to create a little pressure! 🕰️
Wall balls can feel like a slow dance with a partner who has two left feet. Focus on consistent power and rhythm. Aim for 3 sets of 15 wall balls with a target height that challenges you. Use lighter weights to practice your form, and then gradually increase as you improve.
These are essential for leg strength and stability. Focus on 2 sets of 10 lunges on each leg, ensuring your knees don't cross your toes. Add weights progressively to ensure you’re not just going through the motions.
This is about grip and core strength. Practice farmers carries with heavier weights for short distances. Try to maintain a strong posture, keeping your shoulders back and core engaged. Aim for 3 rounds of 30 meters with increasing weights each week.
Rowing is all about technique. Work on your form by incorporating interval training on the rower—something like 30 seconds on, 30 seconds off for 10 rounds. Focus on engaging your legs first, then your arms. Think of it like trying to row a boat while eating a sandwich—don't drop it!
Here are some race strategies to keep in mind:
Overall, Adam, you’ve got a solid foundation to work from, and with some targeted training, you can elevate your performance even further. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing, stay consistent, and let’s turn those weaknesses into strengths! 💥
Take this feedback as a roadmap to your next race. Train hard, recover well, and who knows? The podium might just be waiting for you next time! Keep smashing those goals, and remember, I’m here to help you every step of the way—let’s go get it! - The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Koralus Stephan | 2022 Hamburg | 01:34:32 | |
| Siero Remco | 2023 Rotterdam | 01:34:54 | |
| Castellari Luca | 2024 Milan | 01:35:19 | |
| Raffray Erwan | 2024 Paris | 01:35:12 | |
| Bennie Darren | 2024 Glasgow | 01:34:53 | |
| Meraz Cervantes David | 2024 Ciudad de Mexico | 01:34:58 | |
| Kantor Steven | 2024 Anaheim | 01:35:19 | |
| Wallace Will | 2024 Manchester | 01:34:57 | |
| Mujica Thomas | 2024 Madrid | 01:34:55 | |
| Lozano Alexander | 2023 Paris | 01:34:42 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Glasgow | 01:44:41 | |
| 2024 Birmingham | 01:33:13 | |
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
