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 Frost Rob'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 Frost Rob'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 Frost Rob'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 Frost Rob'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
03:54.
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:
Rob Frost demonstrated a commendable performance in the 2024 Birmingham HYROX race. His overall rank of 947, placing him in the top 23% of all athletes, and his age group rank of 157, which places him in the top 21% of his age group, are clear indicators of his athleticism and dedication. Notably, his total running time of 00:38:49 was faster than the average by 01:43, suggesting a strong runner's profile.
However, there seemed to be an inconsistency in his pacing, as indicated by his slower start in the first running segment, and his slower transition time in the roxzone. This could be a result of either his strategy or his endurance level, which we will discuss further in this report.
Segments to Improve:
Burpees Broad Jump: The greatest area of improvement lies in the Burpees Broad Jump, where he was significantly slower than average. To improve this, Rob should focus on increasing his plyometric power and cardiovascular fitness. Incorporating exercises such as box jumps, squat jumps, and repeated broad jumps into his training routine can greatly enhance his performance in this segment.
Roxzone: His transition time in the roxzone was slower than average, indicating a need for improved overall fitness and faster transition times. High-intensity interval training (HIIT) can help improve his endurance and speed. Specific drills to practice quick transitions, such as mock transition workouts, can also be beneficial.
Farmers Carry: Rob was slower than average in the Farmers Carry segment. This indicates a need for strengthening his grip, forearm, and core. Incorporating grip strength exercises such as farmer's walks, dead hangs, and dumbbell wrist curls can help improve performance in this segment.
Race Strategies:
Based on our analysis, we have the following recommendations for Rob's race strategies:
Pace Management: Rob started slower than average in the first running segment, but was consistently faster in the subsequent running segments. He should consider starting at a slightly faster pace to improve his overall time. A well-planned pacing strategy can also help conserve energy for the later stages of the race.
Strength Training: Despite his strong running performance, Rob should also focus on improving his strength to perform better in the strength-based segments. Regular strength training, particularly focusing on grip strength and core stability, can help improve his performance in these areas.
Transition Practice: Rob should also practice transitions to reduce his roxzone time. This involves not only physical training, but also mental preparation, understanding the layout of the course, and planning his movements in advance.
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