Hart Sam
Hyrox Result
Dive into this athlete’s performance at 2024 Manchester 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 Hart Sam'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 Hart Sam'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 Hart Sam'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 Hart Sam'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
05:05.
Check the detail of the improvement plan below.
02:57
Potential Improvement
58.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sam Hart demonstrated a commendable performance in the 2024 Manchester HYROX race, ranking in the top 22% of both his age group and overall athletes. His resilience and strength are evident in his ranking, especially considering the diverse and challenging nature of the race.
Despite the overall promising performance, Sam's total running time was slightly slower than the average, indicating a more strength-based profile. His performance during the run segments, particularly Running 1 and Running 4, suggest that he may have started a bit too slow. This is an area where strategic pacing improvements could yield a considerable increase in overall race time.
Segments to Improve:
- Running: Sam's total running time lags behind by 2 minutes and 25 seconds from the 25th percentile. To improve his running time, Sam should consider implementing high-intensity interval training (HIIT) in his routine, focusing on enhancing his speed and endurance. Fartlek runs, where periods of fast running are interspersed with periods of slower running, can also be beneficial in building stamina.
- Burpees Broad Jump: Sam's performance in the Burpees Broad Jump segment was slower than average by 1 minute and 9 seconds. To improve, Sam should focus on enhancing his plyometric power and explosiveness. Exercises such as box jumps, squat jumps, and even practicing the burpee broad jump itself could be beneficial. It’s also important that he maintains proper form during the burpee to ensure maximum efficiency and prevent injury.
- Sandbag Lunges: Sam's performance in the Sandbag Lunges segment was slower by 43 seconds than the 25th percentile. To improve in this area, Sam could incorporate more weighted lunges and squats into his strength training routine, focusing on maintaining a steady pace and good form.
Race Strategies:
One key strategy for Sam to improve his race performance would be to work on his pacing during the running segments. Starting out a bit faster, while still conserving enough energy for the later stages of the race, could significantly improve his overall time. Including dynamic stretching and a proper warm-up before the race may also help in preventing early fatigue.
During the strength-based segments, focusing on maintaining proper form and controlled movements can help maximize efficiency and save energy. It would also be beneficial for Sam to focus on quick and smooth transitions between segments, as these moments can often be overlooked opportunities for saving time.
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