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.
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 Brady Emmet'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 Brady Emmet'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 Brady Emmet'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 Brady Emmet'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 09:02. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 06:42 | 14:23 to 07:41 | 74.2% |
| Sled Pull | 01:36 | 07:17 to 05:41 | 17.7% |
| Sandbag Lunges | 00:44 | 06:41 to 05:57 | 8.1% |
| Ski Erg | 00:00 | 04:39 to 04:39 | 0.0% |
| Sled Push | 00:00 | 02:53 to 02:53 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:01 to 06:01 | 0.0% |
| Rowing | 00:00 | 04:54 to 04:54 | 0.0% |
| Farmers Carry | 00:00 | 02:23 to 02:23 | 0.0% |
| Run Total | 00:00 | 43:03 to 43:03 | 0.0% |
| Brady Emmet | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:54 | 00:00 | 05:03 +00:51 | 00:00 +00:00 |
| Ski Erg | 04:39 | 05:54 | 04:39 +00:00 | 05:03 +00:51 |
| Running 2 | 04:53 | 10:33 | 05:34 -00:41 | 09:42 +00:51 |
| Sled Push | 02:53 | 15:26 | 03:25 -00:32 | 15:16 +00:10 |
| Running 3 | 05:01 | 18:19 | 06:06 -01:05 | 18:41 -00:22 |
| Sled Pull | 07:17 | 23:20 | 05:50 +01:27 | 24:47 -01:27 |
| Running 4 | 05:16 | 30:37 | 06:05 -00:49 | 30:37 +00:00 |
| Burpees Broad Jump | 06:01 | 35:53 | 06:36 -00:35 | 36:42 -00:49 |
| Running 5 | 05:27 | 41:54 | 06:21 -00:54 | 43:18 -01:24 |
| Rowing | 04:54 | 47:21 | 05:07 -00:13 | 49:39 -02:18 |
| Running 6 | 05:23 | 52:15 | 06:09 -00:46 | 54:46 -02:31 |
| Farmers Carry | 02:23 | 57:38 | 02:31 -00:08 | 01:00:55 -03:17 |
| Running 7 | 05:27 | 01:00:01 | 06:08 -00:41 | 01:03:26 -03:25 |
| Sandbag Lunges | 06:41 | 01:05:28 | 06:12 +00:29 | 01:09:34 -04:06 |
| Running 8 | 05:46 | 01:12:09 | 07:08 -01:22 | 01:15:46 -03:37 |
| Wall Balls | 14:23 | 01:17:55 | 07:53 +06:30 | 01:22:54 -04:59 |
| Roxzone | 07:09 | 01:39:20 | 08:33 -01:24 | 01:39:20 |
Emmet Brady's performance in the 2024 Birmingham HYROX race displayed a strong running prowess, as evidenced by his total running time of 00:43:03, which was 05:40 faster than the average. His pace in the running segments was generally faster than average, suggesting a strong cardiovascular fitness level. He also demonstrated a quick transition time as seen in his roxzone time of 00:07:09, 01:23 faster than the average. However, his performance in strength-related segments, notably the Wall Balls, Sled Pull and Sandbag Lunges, was slower than average, indicating an area for potential improvement.
Wall Balls: Emmet's time in the Wall Balls segment was significantly slower than average. This suggests a need to improve muscular endurance, particularly in the lower body and shoulders. Training should focus on leg and shoulder strengthening exercises such as squats, lunges, and overhead presses. Wall Balls are a full-body exercise, so incorporating compound movements like the clean and press will also be beneficial. Mobility work will also help with the squatting aspect of the exercise.
Sled Pull: Emmet's time in the Sled Pull segment was also slower than average, indicating a potential lack of upper body strength and power. Training should include exercises to strengthen the back, arms, and core such as deadlifts, rows, and planks. He could also benefit from specific sled pull drills to improve technique and power.
Sandbag Lunges: The slower time in the Sandbag Lunges suggests a need to improve leg strength and endurance. Leg strengthening exercises such as lunges, squats, and deadlifts should be incorporated into his training. Training with the sandbag to mimic race conditions will also be beneficial, focusing on maintaining good form throughout.
Pacing: Given his strong running performance, Emmet could potentially push a little harder in the initial running segments to gain time early on. However, he needs to ensure he doesn't exhaust his strength reserves for the later segments. Practicing race-pace running in training will help develop a feel for this.
Strength Segments: Emmet should focus on maintaining good form during the strength segments to maximise efficiency and minimise fatigue. This includes ensuring correct technique on the Wall Balls, Sled Pull, and Sandbag Lunges. He could also benefit from a strategic approach to these segments, such as breaking them up into manageable sets with short rest periods in between.
Transitions: Although his overall transition time was good, Emmet could still benefit from practicing quick transitions in training to further reduce wasted time. This includes rehearsing the movements between running and strength exercises to make them as smooth and efficient as possible.
| Similar Athletes | |||
|---|---|---|---|
| Hudson Reece | 2022 Birmingham | 01:39:24 | |
| Marotta Giancarlo | 2024 Chicago Navy Pier | 01:39:37 | |
| Bezuidenhout Nickolas | 2023 Birmingham | 01:39:29 | |
| Kormann Andreas | 2022 Frankfurt | 01:39:04 | |
| Vaisanen Esa | 2024 Ciudad de Mexico | 01:39:19 | |
| Coia Raphaël | 2024 Marseille | 01:38:56 | |
| Wisdom Adam | 2023 London | 01:39:06 | |
| Kempe Jann | 2023 Frankfurt | 01:39:11 | |
| Margheri Emanuele | 2024 Rimini | 01:39:03 | |
| Chessa Davide | 2024 Rotterdam | 01:39:11 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Madrid | 01:37:23 | |
| 2024 Dublin | 01:31:02 | |
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