Dive into this athlete’s performance at 2024 Sports Direct HYROX 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.
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 Kelly Lee'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 Kelly Lee'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 Kelly Lee'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 Kelly Lee'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
05:46.
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:
Lee Kelly's performance in the 2024 Sports Direct HYROX London places him solidly within the top echelons of his age group and overall, highlighting his competitive edge and fitness level. His overall rank at 611 out of 2737 athletes and age group rank at 146 out of 546 athletes underscore a strong showing. Lee's total running time was slightly slower than average, indicating a potential area for improvement, especially considering his exceptional final running segment. The discrepancy between his running times and his strength-based segments suggests a more hybrid athlete profile, with a notable strength in power-based exercises such as the Sled Push and Pull. However, his pacing appeared to fluctuate, with a significant push in the final running segment, suggesting potential for more consistent energy distribution.
Segments to Improve:
Running Total: Lee's cumulative running time was slower than average, indicating room for improvement in endurance and pacing. Focusing on interval training, such as 400m repeats at a faster pace than his race pace, could help improve his speed and aerobic capacity. Incorporating hill sprints and tempo runs into his training regimen will also enhance his running economy and stamina.
Wall Balls: This segment was significantly slower than average. To improve, Lee should focus on high-intensity functional training that mimics the movement and metabolic demand of wall balls. Exercises like thrusters and medicine ball squats to press can enhance his explosive power and endurance. Form correction, focusing on efficient energy transfer and minimizing unnecessary movements, will also be crucial.
Burpees Broad Jump: This segment was another area where Lee lagged behind. Improvement can be made by incorporating plyometric exercises to enhance explosive strength and coordination. Box jumps, standing broad jumps, and plyometric push-ups will build the necessary power and agility. Emphasizing burpee efficiency, reducing ground contact time, and optimizing jump distance can also yield better performance.
Sandbag Lunges: To shave off time in this segment, Lee should focus on strengthening his lower body and core, ensuring stability and power in each lunge. Weighted lunges, step-ups, and squats can improve muscular endurance and strength. Practicing lunges with uneven loads can also prepare him for the instability of sandbag lunges during the race.
Race Strategies:
Pacing: Lee should work on developing a consistent pace throughout the race, avoiding the temptation to start too fast or leave too much for a final push. Using a smartwatch or heart rate monitor to keep track of his pace and effort level can help maintain a steady output across all segments.
Transitions: Given Lee's superior performance in the Roxzone, focusing on minimizing transition times can further enhance his competitiveness. Practicing swift movements between exercise zones and running segments, as well as efficient equipment handling, will shave off precious seconds.
Segment-Specific Training: Tailoring his training to address weaknesses in specific segments, as detailed above, will provide the most direct route to overall time improvement. Incorporating segment simulations within long training sessions can help acclimate his body and mind to the race's demands.
Recovery and Nutrition: Optimizing recovery strategies and nutrition will ensure Lee can train effectively and perform at his best. Incorporating active recovery, proper hydration, and a balanced diet rich in macronutrients and micronutrients will support his training demands and race day performance.
By focusing on these targeted improvements and strategies, Lee Kelly can enhance his performance in future HYROX races, potentially advancing his rank and achieving personal bests in both running and strength segments.