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 Waldron Carl'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 Waldron Carl'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 Waldron Carl'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 Waldron Carl'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
03:14.
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:
Carl Waldron, competing in the 25-29 age group category, showcased an impressive performance in the 2024 Birmingham Hyrox race. He stood out particularly in the running segments, demonstrating a considerably faster total running time (00:39:11) than the average, by 02:52 minutes. This suggests that Carl has a strong runner profile. His performance in the initial running segments also indicates an excellent start to the race, as he maintained a pace faster than the average from running 2 to running 4.
Segments to Improve:
Roxzone: The Roxzone presented the biggest challenge for Carl, with a time slower than the average by 02:19 minutes. To improve this, he should focus on enhancing his transition time and overall fitness. High-intensity interval training (HIIT) could be particularly beneficial here. This involves short bursts of intense exercise, followed by short recovery periods. This kind of training can improve cardiovascular fitness, speed, and performance.
Burpees Broad Jump: Carl's performance in this segment was 00:59 minutes slower than the average. He could benefit from incorporating more plyometric exercises into his routine. These could include box jumps, jump squats and burpee variations. Plyometric exercises can greatly improve explosive power, which is essential for broad jumps.
Wall Balls: Wall Balls were another challenging segment for Carl, where he was 00:39 minutes slower than the average. To improve in this area, he should consider incorporating more functional strength training into his routine, focusing on upper body and core exercises like kettlebell swings, medicine ball slams, and weighted squats.
Rowing: Carl's rowing time was 00:26 minutes slower than the average. Incorporating more specific rowing drills into his training could help improve his performance. This could include interval training on the rowing machine, focusing on improving his stroke rate and power.
Sled Pull: Carl's Sled Pull time was 00:01 slower than the average. He could consider adding more strength and resistance training into his routine, focusing on lower body and core exercises such as deadlifts, squats, lunges and farmer's walks.
Race Strategies:
Considering Carl's strength in running, he should aim to maintain his pace in the running segments, ensuring he doesn't start too fast and risk fatigue in the later stages of the race. He should also focus on improving his transitions between segments, aiming for minimal rest time in the Roxzone. Additionally, with targeted training in the identified areas of improvement, he should aim to enhance his performance in these segments, turning them into strengths for future races.
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