Williams Nathan
Hyrox Result
Dive into this athlete’s performance at 2024 Birmingham 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 Williams 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 Williams 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 Williams 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 Williams 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
04:02.
Check the detail of the improvement plan below.
01:57
Potential Improvement
48.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Nathan Williams put up a commendable performance in the 2024 Birmingham HYROX event. He secured a place in the top 45% of all competing athletes, and within his age group, he was in the top 51%. This achievement exhibits his dedication and competitive spirit.
Nathan's total running time was 03:15 faster than the average, indicating a stronger runner profile. However, his Roxzone time was slower than average, suggesting room for improvement in transitions and overall fitness. Examination of his pace in the first four running segments indicates a relatively slow start in Running 1 but progressively faster times in the subsequent running segments.
Segments to Improve:
- Wall Balls: This segment stood out as one needing significant improvement, with Nathan 01:35 slower than the average. Incorporating more upper body and core strengthening exercises into his routine, such as overhead presses and planks, may help improve performance. Practicing the wall ball movement with lighter weights can also help perfect form and build stamina.
- Roxzone: Nathan spent 01:13 more than the average time in the Roxzone. To improve this, he could incorporate high-intensity interval training (HIIT) into his routine to enhance his fitness level. Practicing quick transitions between different exercises may also help reduce this time.
- Sandbag Lunges and Sled Push: These strength-focused segments were slower than average. Incorporating more leg-strengthening exercises, including squats, lunges, deadlifts, and weighted step-ups, can help improve performance in these areas. Also, practicing the specific movements of sandbag lunges and sled pushes can build muscle memory and improve form.
- Rowing and Farmers Carry: Nathan's slower than average times in these segments suggest a need for improved upper body strength and grip strength. Exercises such as pull-ups, bent-over rows, and farmer's walks with heavy kettlebells can help improve these areas.
Race Strategies:
Considering his strong runner profile, Nathan could benefit from starting out at a slightly faster pace in the first running segment. As the race progresses, maintaining a steady pace rather than attempting to sprint can help conserve energy for the strength-based segments.
In strength segments such as the Sandbag Lunges and Sled Push, focusing on maintaining good form can help prevent fatigue and enhance efficiency. For instance, during the Sled Push, keeping the arms extended, the back straight, and driving through the legs can improve performance.
Lastly, practicing quick transitions between exercises and ensuring efficient movement will help reduce the Roxzone time. This includes activities such as setting up equipment in advance and choosing the optimal path between stations.
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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