Dive into this athlete’s performance at 2023 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.
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 Hopkins Rhys'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 Hopkins Rhys'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 Hopkins Rhys'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 Hopkins Rhys'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 04:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:37 | 41:08 to 38:31 | 62.1% |
| Sandbag Lunges | 01:01 | 05:17 to 04:16 | 24.1% |
| Farmers Carry | 00:20 | 02:10 to 01:50 | 7.9% |
| Burpees Broad Jump | 00:08 | 04:25 to 04:17 | 3.2% |
| Sled Push | 00:05 | 02:28 to 02:23 | 2.0% |
| Rowing | 00:02 | 04:35 to 04:33 | 0.8% |
| Ski Erg | 00:00 | 04:12 to 04:12 | 0.0% |
| Sled Pull | 00:00 | 03:57 to 03:57 | 0.0% |
| Wall Balls | 00:00 | 04:41 to 04:41 | 0.0% |
| Hopkins Rhys | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:45 | 00:00 | 04:20 -00:35 | 00:00 +00:00 |
| Ski Erg | 04:12 | 03:45 | 04:20 -00:08 | 04:20 -00:35 |
| Running 2 | 04:53 | 07:57 | 04:38 +00:15 | 08:40 -00:43 |
| Sled Push | 02:28 | 12:50 | 02:41 -00:13 | 13:18 -00:28 |
| Running 3 | 05:03 | 15:18 | 05:01 +00:02 | 15:59 -00:41 |
| Sled Pull | 03:57 | 20:21 | 04:27 -00:30 | 21:00 -00:39 |
| Running 4 | 05:09 | 24:18 | 05:00 +00:09 | 25:27 -01:09 |
| Burpees Broad Jump | 04:25 | 29:27 | 04:41 -00:16 | 30:27 -01:00 |
| Running 5 | 05:22 | 33:52 | 05:09 +00:13 | 35:08 -01:16 |
| Rowing | 04:35 | 39:14 | 04:39 -00:04 | 40:17 -01:03 |
| Running 6 | 05:29 | 43:49 | 05:02 +00:27 | 44:56 -01:07 |
| Farmers Carry | 02:10 | 49:18 | 02:01 +00:09 | 49:58 -00:40 |
| Running 7 | 05:42 | 51:28 | 05:01 +00:41 | 51:59 -00:31 |
| Sandbag Lunges | 05:17 | 57:10 | 04:35 +00:42 | 57:00 +00:10 |
| Running 8 | 05:50 | 01:02:27 | 05:28 +00:22 | 01:01:35 +00:52 |
| Wall Balls | 04:41 | 01:08:17 | 05:46 -01:05 | 01:07:03 +01:14 |
| Roxzone | 05:57 | 01:18:47 | 05:58 -00:01 | 01:18:47 |
Based on his splits analysis, Rhys performed exceptionally well in the Ski Erg and Sled Push segments, where he was faster than the average time by 6 and 32 seconds, respectively. He also had a strong performance in the Sled Pull and Wall Balls segments, where he was faster than the average time by 49 seconds and 1 minute 7 seconds, respectively.
On the other hand, Rhys struggled in several running segments, specifically Running 2, Running 4, Running 5, Running 6, Running 7, and Running 8. In these segments, he was slower than the average time by 16, 8, 14, 27, 42, and 15 seconds, respectively. He also lost considerable time in the Sandbag Lunges segment and the Roxzone, where he was slower than the average by 44 seconds and 13 seconds, respectively.
- Interval Training: Rhys can incorporate high-intensity interval training (HIIT) workouts into his training routine. This can involve short bursts of intense running followed by periods of active recovery. This will help improve his speed and endurance.
- Tempo Runs: Rhys should include tempo runs in his training routine, which involve running at a comfortably hard pace for an extended period of time. This will help him improve his running endurance and maintain a steady pace during the race.
- Hill Training: Incorporating hill sprints and hill repeats into Rhys' training routine will help improve his leg strength and running efficiency. Running uphill challenges the muscles and cardiovascular system, leading to improved running performance on flat terrain.
2. Sandbag Lunges: To improve performance in the Sandbag Lunges segment, Rhys should focus on strengthening his leg muscles and improving his lunging technique. Specific exercises and form corrections include:
- Bulgarian Split Squats: Rhys can incorporate Bulgarian split squats into his strength training routine. This exercise targets the quadriceps, glutes, and hamstrings, which are all essential for lunging movements.
- Lunging Technique: Rhys should ensure he maintains proper form during the lunges, keeping his chest up, hips square, and knees in line with his toes. Engaging the core and driving through the heels will help maintain stability and prevent compensatory movements.
In conclusion, Rhys Hopkins had a strong overall performance in the 2023 London Hyrox race. While he performed well in certain segments, there are areas for improvement, particularly in the running segments and Sandbag Lunges. By incorporating specific training strategies and techniques, Rhys can enhance his performance in these areas and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Sobala Dawid | 2022 Bremen | 01:19:06 | |
| TrinhDuc Antoine | 2024 Paris | 01:18:43 | |
| Francis Nick | 2022 London | 01:19:15 | |
| Burns Jack | 2024 Dublin | 01:18:29 | |
| Syed Hash | 2023 London | 01:18:22 | |
| Van Driel Jorden | 2024 Amsterdam | 01:18:43 | |
| Garry Jordan | 2024 Birmingham | 01:18:44 | |
| Loh Samuel | 2023 Singapore | 01:18:47 | |
| Mareco Gonçalo | 2023 Madrid | 01:18:45 | |
| Kaminski Stephane | 2024 Frankfurt | 01:18:58 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:23:10 | |
| 2024 Dublin | 01:15:03 | |
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