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 Pilling Sebastian'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 Pilling Sebastian'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 Pilling Sebastian'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 Pilling Sebastian'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
03:16.
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:
Sebastian Pilling's performance at the 2024 Glasgow HYROX event placed him in the top 30% of competitors overall and within his age group, highlighting a commendable level of fitness and dedication. Analyzing his overall time and splits, it's evident that Sebastian has a stronger inclination towards running, as indicated by his total running time being 01:30 faster than the average. However, there are areas where Sebastian could enhance his performance, particularly in strength-focused events and transitions between exercises. His pacing started slightly slower in the initial running segment but improved significantly in subsequent runs, suggesting a need for a more strategic approach to pacing at the race's outset.
Segments to Improve:
Wall Balls: To improve on the Wall Balls segment, where Sebastian was significantly slower than average, incorporating more plyometric exercises could be beneficial. Exercises like thrusters, squat jumps, and medicine ball slams will build explosive power and endurance. Focusing on form, especially the depth of the squat and the push phase, will enhance efficiency and speed.
Burpees Broad Jump: This segment requires both cardiovascular endurance and explosive strength. Interval training that combines burpees with distance jumps can be particularly effective. Practicing burpees with an emphasis on minimizing ground contact time and maximizing jump distance will help improve performance. Plyometric training, including box jumps and lunge jumps, will also build the necessary power.
Roxzone: Sebastian's transition times could be improved. This requires not only physical endurance but also strategic planning. Practicing quick transitions between different exercise modalities during training sessions can help. Additionally, focusing on overall fitness to reduce fatigue, which can slow down transitions, is crucial.
Sled Push: Improving on the sled push segment will require building both leg and core strength. Weighted sled pushes and pulls, heavy squats, and leg presses can increase leg power, while exercises like planks and deadlifts will strengthen the core, improving the ability to transfer power during the sled push.
Rowing: For better rowing times, refining technique is as important as building strength and endurance. High-intensity interval training (HIIT) on the rowing machine can enhance cardiovascular capacity, while drills focusing on proper form—such as ensuring a powerful leg push and maintaining a strong, engaged core throughout—will increase efficiency and speed.
Race Strategies:
Improved Pacing: Sebastian should consider a more strategic pacing approach, starting slightly faster in the initial running segment to avoid playing catch-up. Implementing a structured warm-up that includes dynamic stretching and a light jog can help ensure readiness from the start.
Strength Training Emphasis: Given Sebastian's stronger running profile, incorporating more strength-focused training sessions will help balance his overall performance. This includes targeted workouts for the segments identified for improvement, ensuring a well-rounded fitness level.
Transitions Focus: Practicing quicker transitions in training by setting up simulated race conditions will help reduce Roxzone times. This involves not only physical preparedness but also mental readiness to switch gears rapidly.
Recovery and Nutrition: Implementing a solid recovery and nutrition plan will support Sebastian's training by reducing fatigue and enhancing muscle repair. This includes post-workout protein intake, adequate hydration, and rest days to prevent overtraining.
By addressing these specific areas of improvement and implementing the suggested race strategies, Sebastian Pilling has the potential to significantly enhance his performance in future HYROX events, moving up in the rankings and achieving his fitness goals.