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
93 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 93 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 93 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Speirs Duncan'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 Speirs Duncan'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 93 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 Speirs Duncan'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 Speirs Duncan'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
19:02.
Check the detail of the improvement plan below.
Based on 93 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Duncan Speirs' performance in the 2024 Glasgow Hyrox race places him solidly in the top 70% of his age group, a commendable achievement given the competitive nature of the event. A closer look at Duncan's overall time and splits reveals a stronger affinity towards running, as evidenced by his total running time being 02:06 faster than the average. Despite this, there is room for improvement in his strength-focused exercises and transition times. The data suggests that Duncan started the race slightly off-pace but managed to improve his running times in the later segments. This indicates a potential for endurance but also highlights the need for a more consistent pacing strategy throughout the race.
Segments to Improve:
Burpees Broad Jump: Duncan's performance in this segment was significantly slower than average, suggesting a need to improve both technique and explosive strength. Focusing on plyometric exercises such as squat jumps and box jumps can help develop the necessary power. Practicing the specific motion of the broad jump burpee, emphasizing quick, explosive jumps and maintaining a steady rhythm can also enhance efficiency in this segment.
Farmers Carry: This segment was Duncan's slowest in comparison to his peers, indicating a need to build grip strength and overall endurance. Incorporating exercises like dead hangs, farmer's walks with progressively heavier weights, and grip strength trainers into his routine will be beneficial. Additionally, focusing on core stability exercises will help maintain posture and efficiency during the carry.
Wall Balls: To improve in this area, Duncan should work on his squatting technique and upper body strength, particularly in the shoulders and arms. Wall ball-specific drills, focusing on squat depth and the fluid motion of catching and launching the ball, will be key. Incorporating strength training exercises such as front squats, push presses, and medicine ball throws can also enhance performance.
Race Strategies:
Consistent Pacing: Given Duncan's tendency to start off slightly slower in the running segments, adopting a more consistent pacing strategy from the start could help conserve energy for strength exercises while maintaining a good running time. Interval training, where Duncan practices varying his pace between segments, can help him find a sustainable rhythm that balances his running and strength capabilities.
Exercise Transition: Duncan's roxzone time indicates room for improvement in transition times between exercises. Practicing quick transitions in training, perhaps by setting up a mini-circuit that mimics the race's structure, can help reduce downtime. Emphasizing cardiovascular fitness through varied, high-intensity workouts will also aid in recovery between segments, allowing for quicker transitions.
Strength Endurance: Given Duncan's stronger running profile, focusing on improving strength endurance will balance his performance. Circuit training that combines strength exercises with short bursts of running or high-intensity cardio can simulate race conditions, improving his ability to maintain strength over the course of the race.
By addressing these targeted areas of improvement with specific training strategies and maintaining a focus on race day tactics, Duncan has the potential to significantly improve his performance in future Hyrox races.