Dive into this athlete’s performance at 2023 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 Knight Tim'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 Knight Tim'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 Knight Tim'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 Knight Tim'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 07:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:24 | 08:27 to 06:03 | 33.4% |
| Wall Balls | 01:29 | 09:45 to 08:16 | 20.6% |
| Farmers Carry | 01:16 | 03:53 to 02:37 | 17.6% |
| Sled Push | 01:12 | 04:45 to 03:33 | 16.7% |
| Rowing | 00:31 | 05:42 to 05:11 | 7.2% |
| Ski Erg | 00:19 | 05:03 to 04:44 | 4.4% |
| Burpees Broad Jump | 00:00 | 04:21 to 04:21 | 0.0% |
| Sandbag Lunges | 00:00 | 05:20 to 05:20 | 0.0% |
| Run Total | 00:00 | 48:06 to 48:06 | 0.0% |
| Knight Tim | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:10 | 00:00 | 05:15 -01:05 | 00:00 +00:00 |
| Ski Erg | 05:03 | 04:10 | 04:43 +00:20 | 05:15 -01:05 |
| Running 2 | 06:11 | 09:13 | 05:46 +00:25 | 09:58 -00:45 |
| Sled Push | 04:45 | 15:24 | 03:29 +01:16 | 15:44 -00:20 |
| Running 3 | 05:44 | 20:09 | 06:22 -00:38 | 19:13 +00:56 |
| Sled Pull | 08:27 | 25:53 | 06:04 +02:23 | 25:35 +00:18 |
| Running 4 | 06:16 | 34:20 | 06:20 -00:04 | 31:39 +02:41 |
| Burpees Broad Jump | 04:21 | 40:36 | 06:57 -02:36 | 37:59 +02:37 |
| Running 5 | 06:18 | 44:57 | 06:36 -00:18 | 44:56 +00:01 |
| Rowing | 05:42 | 51:15 | 05:13 +00:29 | 51:32 -00:17 |
| Running 6 | 05:58 | 56:57 | 06:24 -00:26 | 56:45 +00:12 |
| Farmers Carry | 03:53 | 01:02:55 | 02:36 +01:17 | 01:03:09 -00:14 |
| Running 7 | 06:08 | 01:06:48 | 06:25 -00:17 | 01:05:45 +01:03 |
| Sandbag Lunges | 05:20 | 01:12:56 | 06:30 -01:10 | 01:12:10 +00:46 |
| Running 8 | 07:26 | 01:18:16 | 07:36 -00:10 | 01:18:40 -00:24 |
| Wall Balls | 09:45 | 01:25:42 | 08:30 +01:15 | 01:26:16 -00:34 |
| Roxzone | 08:42 | 01:44:00 | 09:14 -00:32 | 01:44:00 |
Tim's best running lap was impressive, with a time of 00:04:10, which was 50 seconds faster than the average. This indicates that Tim has a strong running profile and excels in this area.
To improve in the sled pull and farmers carry, Tim should focus on improving his overall strength and conditioning. Incorporating exercises such as deadlifts, squats, and lunges into his training routine will help build the necessary strength for these segments. Additionally, practicing grip strength exercises, such as farmer's walks and towel pull-ups, will improve Tim's ability to hold onto the equipment during these challenges.
For the wall balls segment, Tim should work on improving his upper body and leg strength. Exercises such as thrusters, squats, and medicine ball slams will help build the necessary strength and power for this exercise. Additionally, practicing wall balls with proper form and technique will ensure Tim is efficient in this segment.
To improve in the sled push and rowing segments, Tim should focus on improving his overall fitness and endurance. Incorporating high-intensity interval training (HIIT) sessions into his training routine will help improve his cardiovascular capacity and muscular endurance. Exercises such as shuttle runs, rowing intervals, and sled pushes with varying weights will simulate the demands of these segments and improve Tim's performance.
In the ski erg and running 2 segments, Tim should focus on improving his running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his running performance. Additionally, practicing proper running form and technique, such as maintaining a tall posture and efficient stride, will ensure Tim is maximizing his potential in these segments.
In conclusion, Tim Knight had a solid performance in the 2023 Birmingham HYROX race. While he excelled in the running segments, there are areas for improvement in the sled pull, farmers carry, wall balls, sled push, rowing, running 2, and ski erg. By incorporating specific exercises, drills, and training routines tailored to enhance performance in these areas, Tim can continue to improve his overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Tumaalii Pati | 2023 Sydney | 01:44:29 | |
| Brady Dom | 2023 London | 01:43:55 | |
| Haase Florian | 2024 Köln | 01:44:09 | |
| Paola Alberto | 2024 Milan | 01:44:26 | |
| Muhd Zai | 2024 Singapore | 01:43:58 | |
| Samsuri Fadzly | 2024 Taipei | 01:43:46 | |
| Kifmann Jason | 2024 Frankfurt | 01:43:56 | |
| Leus Franc | 2024 Amsterdam | 01:43:38 | |
| Flores Jose | 2023 Malaga | 01:43:56 | |
| Pruett Bryan | 2024 Dallas | 01:43:59 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:49:51 | |
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