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 Shaw Nick'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 Shaw Nick'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 Shaw Nick'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 Shaw Nick'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
06:09.
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:
Nick Shaw's performance in the 2024 Glasgow HYROX race places him within the top 83% of his age group, evidencing a commendable effort. A standout feature of Shaw's race was his total running time, which was 06:05 faster than average, indicating a strong runner profile. However, his performance in strength-focused segments, particularly the Wall Balls, Burpees Broad Jump, and Sandbag Lunges, suggests a need for improvement in these areas. Shaw's pacing appeared to be strategically executed, with a faster pace in the latter running segments, demonstrating endurance and a strong finish. This suggests that while Shaw is a proficient runner, there's a significant opportunity to become a more well-rounded HYROX athlete by enhancing his strength and power output in specific exercises.
Segments to Improve:
Wall Balls: Shaw’s performance in Wall Balls was notably slower, indicating a potential lack of strength or technique. To improve, focus on high-volume kettlebell thrusters and medicine ball squat throws to build power and endurance. Emphasizing hip drive and arm extension during practice will improve efficiency and decrease fatigue. Incorporating plyometric exercises like box jumps can also enhance explosiveness, which is crucial for Wall Balls.
Burpees Broad Jump: This segment requires both endurance and explosive power. Shaw should incorporate plyometric training, including broad jumps and box jumps, to improve his ability to generate power from a standing position. Interval training with burpees followed by sprinting can mimic the high-intensity demand of this exercise, improving both cardiovascular endurance and power.
Roxzone: The slower Roxzone time suggests room for improvement in transition times and overall fitness. Shaw should practice quick transitions between exercises in training, possibly by setting up a circuit that mimics the race's structure. Improving cardiovascular fitness through high-intensity interval training (HIIT) can also reduce recovery time between exercises.
Sandbag Lunges: To enhance performance in this segment, Shaw should focus on strengthening his lower body and core. Exercises such as weighted lunges, deadlifts, and squats will build the necessary strength. Additionally, practicing lunges with uneven weights can help simulate the instability of sandbag lunges, improving balance and coordination.
Race Strategies:
Start Conservatively: Given Shaw's stronger performance in later running segments, starting the race at a conservative pace could conserve energy for strength exercises and enable a stronger finish. This pacing strategy can prevent early fatigue and maintain a steady performance throughout the race.
Strength Training Emphasis: Given the identified areas for improvement, Shaw should prioritize strength training in his preparation, focusing on the specific exercises mentioned. This doesn’t mean neglecting running but integrating strength work to build a more balanced athlete profile.
Exercise-Specific Endurance: For exercises like Wall Balls and Burpees Broad Jump, which are significant weaknesses, training should include longer sets with minimal rest to build muscular endurance and mental resilience in these challenging segments.
Transition Practice: Practicing quick transitions between different types of exercises can significantly reduce Roxzone time. Shaw should simulate race conditions by transitioning rapidly from running to strength exercises and vice versa in his training sessions.
By focusing on these targeted improvements and strategies, Nick Shaw can enhance his performance in future HYROX races, becoming a more formidable and well-rounded competitor.