Dive into this athlete’s performance at 2024 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.
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 Wilkinson Craig'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 Wilkinson Craig'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 Wilkinson Craig'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 Wilkinson Craig'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
03:05.
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:
Hey Craig! First off, huge shoutout for finishing strong at the 2024 London Hyrox event! An overall rank of 331 puts you in the top 7% of 4462 athletes – that’s nothing to sneeze at! 🏆 Your total time of 01:23:43 shows you’ve got some serious grit. With a total running time of 37:57, you clocked in 4:02 faster than the average, which tells me you’ve got the legs of a gazelle! 🦓
However, it seems like you started off a bit slower than average in Running 1, which might have set the tone for the rest of your race. But, hey, we all have our days, right? Your pacing picked up significantly in Running 2, where you absolutely crushed it, coming in 46 seconds faster than average. This indicates you’ve got the speed but may need to dial in your pacing strategy a little more for those early laps. Overall, you seem to have a solid runner profile but could use some more strength training to balance things out. After all, Hyrox is all about being a hybrid athlete, not just a speedy gazelle! 💪
Segments to Improve:
Alright, let’s break down those segments where there’s room for improvement. Here’s what I noticed:
Roxzone (00:09:45) - You spent 3:13 longer than the average athlete here. This is a critical area to focus on. Improving your transition times will not only save you precious seconds but will also keep your heart rate in a better zone for the next segment.
Sled Pull (00:05:36) - Coming in 49 seconds slower than average shows this is a strength area that needs work. The sled pull is a grind, but with the right training, you can dominate it!
Burpees Broad Jump (00:05:39) - This segment was 35 seconds slower than average. It’s tough, no doubt, but with some specific drills, you can turn this into a strong point.
Wall Balls (00:06:16) - You were right at average here, so we can definitely squeeze out some extra speed.
Sandbag Lunges (00:05:09) - Coming in 13 seconds slower than average shows there's potential for improvement.
Here’s how to tackle these segments:
Roxzone: Work on your overall fitness. Incorporate HIIT sessions and practice quick transitions. A good drill is to set up a circuit where you sprint from one exercise to another, minimizing rest time. Be like a cheetah, not a sloth! 🐆
Sled Pull: Focus on strength training for your posterior chain with exercises like deadlifts, kettlebell swings, and bent-over rows. Practice sled pulls with lighter weights to improve your form and technique. Consider doing sled pulls as part of your regular conditioning routine. Aim for shorter distances with explosive starts.
Burpees Broad Jump: Work on your explosiveness. Try box jumps, broad jumps, and agility drills. Incorporate burpees into your HIIT workouts, focusing on speed and maintaining good form. Remember, it’s not about how many you can do; it’s about how fast you can do them! 😉
Wall Balls: Ensure you're using proper form and aim to increase your wall ball weight gradually. Practice throwing against a wall with explosive motion to build strength and endurance. Try to incorporate wall balls into your leg days to build strength and endurance.
Sandbag Lunges: Incorporate more lunges into your leg workouts. Try weighted lunges, step-ups, and Bulgarian split squats for explosive power and stability. Form is key here; focus on keeping your front knee over your ankle.
Race Strategies:
During the race, consider these strategies:
Pacing: Start your first run at a pace that feels comfortable, not too fast. You want to avoid burning out early. It’s a marathon, not a sprint! (Well, kind of.)
Transitions: Practice your transitions in training. Knowing how to quickly switch from one exercise to another can save you big time. Think of it as a game of musical chairs, but you really don’t want to lose your spot!
Breathing: Focus on your breathing during the exercises. Deep, controlled breaths can help maintain your heart rate and keep you calm. It’s the difference between looking like a gazelle and a flailing fish! 🐟
Nutrition: Make sure you’re fueling your body right before and during the race. Hydration is crucial, so don’t forget that water bottle!
Mindset: Keep a positive mindset. Remind yourself why you’re doing this and visualize crossing that finish line strong. “If it doesn’t challenge you, it doesn’t change you.”
Conclusion:
Craig, you’ve got a solid foundation, and with a little fine-tuning and targeted training, you can definitely push your performance to the next level. Remember, it’s all about progress, not perfection. Every step you take in training is a step closer to your goals. Keep the fire alive and don’t forget to have fun along the way! After all, if you’re not sweating, are you even doing it right? 😅
Stay focused and keep grinding; you’ve got this! The Rox-Coach believes in you! 💥