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.
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 Williams Tom'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 Williams Tom'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 Williams Tom'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 Williams Tom'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
03:30.
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:
Tom, you tackled the 2024 Birmingham Hyrox with grit, finishing with an overall time of 01:34:40. That's a solid performance, landing you in the top 72% overall and the top 81% in your age group. Your total running time of 00:42:12 shows you're more of a runner than a weightlifter—4:30 faster than the average! That's impressive. However, it seems you started a bit too slow in the first running segment, which set a different tone for the rest of the race. While your pace improved in the subsequent runs, there’s definitely room for catching some more speed.
With your best lap at 00:04:58, you clearly have the potential to shave off some serious time. But your Roxzone performance—spending 10:27 transitioning—indicates that we need to tighten up those transitions and improve some of the strength-based segments. Think of your race as a symphony; every note matters, and we want to ensure you hit all the right ones! 🎶💪
Segments to Improve:
Now let's dive into the segments where you can transform weaknesses into strengths:
Wall Balls (00:09:03 - 01:39 slower than average)
- Analysis: Ouch! That’s your biggest time sink. Wall balls require not just strength but also endurance and technique. Focus on your form: keep your core tight, aim for a consistent target, and work on your squat depth.
- Training Strategy:
Practice sets of 10-15 wall balls with a focus on speed and accuracy.
Incorporate wall ball drills into your HIIT sessions, aiming for higher reps with lower weights.
Work on squats and explosive movements like squat jumps to build up your lower body strength.
Burpees Broad Jump (00:06:55 - 00:46 slower than average)
- Analysis: These bad boys are tough but necessary! They take a toll on both cardio and muscular endurance. Your time reflects a need for quicker transitions and better pacing.
- Training Strategy:
Drill burpees in sets of 10-15 with a focus on minimizing rest time.
Incorporate broad jumps into your warm-up to build explosive power.
Add a cardio component, such as interval sprints, immediately after burpees to simulate race conditions.
Race Strategies:
Now here’s where we get tactical! To improve your race performance, consider the following strategies:
Pacing: Start your first run a bit more aggressively. You don’t want to gas out too early, but you also don’t want to leave too much in the tank when you could be making up time.
Transitions: Spend less time in the Roxzone! Practice quick changes between exercises in training. Visualize your next movement before finishing the current one.
Mindset: Use the mantra “I can, I will” during challenging segments like the Wall Balls and Burpees. This mental cue can help push you through the discomfort and fatigue.
Nutrition: Ensure you’re properly fueled before the race. A well-timed carb load can help stave off fatigue during those late segments.
Conclusion:
Tom, you’ve shown you’ve got the runner’s edge, but Hyrox is about being a complete athlete—balancing strength and cardio. Your performance is a testament to your hard work, but remember, “The only way to achieve the impossible is to believe it is possible.” Keep attacking those weaknesses, and you’ll see those numbers drop faster than a rogue kettlebell! 🚀💥
Let’s turn that 9:03 Wall Ball into a sub-7:00 and make those Burpees Broad Jump your new best friend! Keep grinding, keep pushing, and remember: “You are not defined by your successes, but by how you rise from your failures.” Now, let’s get to work! I’m here for you every step of the way—Rox-Coach out! 🏆
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men