Sam Holmes

Power Improvement Meter
705.8 Watts (+12.73%)
Strength Improvement Meter
24.2Kg (+10.25%)
Recovery Times Guide

Recovery runs are an important part of training. We have a high focus on technique, it provides an opportunity to learn new technical components as well as recovering muscles from high speed sessions.

The times below are the acceptable range that the runs should be completed in.


60m: 11.9 - 13.1


80m: 15.9 - 17.5


100m: 19.9 - 21.9


150m: 29.8 - 32.9


200m: 39.7 - 43.8


300m: 59.6 - 65.7


Last Workout

Squat Jump: 12 reps on 2020-09-14
1030.3W 18.9% (914.0W - 1321.0W)
0.94m/s -18.3% (0.02m/s - 1.17m/s)
40.0Kg 22.4% (40.0Kg - 40.0Kg)
0.2m -16.7% (0.01m - 0.37m)
0.73m/s -27.0% (0.06m/s - 1.26m/s)

Snatch: 20 reps on 2020-09-14
1032.8W -3.3% (677.0W - 1307.0W)
1.81m/s 27.5% (1.28m/s - 2.23m/s)
15.5Kg -11.8% (13.0Kg - 23.0Kg)
1.5m 2.7% (0.76m - 2.1m)
0.62m/s 106.7% (0.1m/s - 1.72m/s)

Average Speed m/s

The average speed of the athlete in different situations over various distances
Squat
Reps: 215 Last Workout: 2020-06-21
Current Form -13.4%
Last Workout +33.0%
Avg
Recent
Last
Squat
Reps: 215 Last Workout: 2020-06-21
Current Form +26.8%
Last Workout -11.9%
Avg
Recent
Last
Squat Jump
Reps: 308 Last Workout: 2020-09-14
Current Form +19.1%
Last Workout +18.8%
Avg
Recent
Last
Snatch
Reps: 335 Last Workout: 2020-09-14
Current Form +7.0%
Last Workout -3.2%
Avg
Recent
Last
Power Clean
Reps: 296 Last Workout: 2020-08-01
Current Form +8.4%
Last Workout -33.6%
Avg
Recent
Last
Hang Clean
Reps: 433 Last Workout: 2020-08-01
Current Form +7.0%
Last Workout +2.1%
Avg
Recent
Last
Flying 30
Sessions: 3 Last run: 2020-08-23
Total Average Speed: 7.04 m/s
Last Session Speed: 7.25 m/s
Deadlift
Reps: 87 Last Workout: 2019-10-02
Current Form +1.3%
Last Workout +26.3%
Avg
Recent
Last
80
Sessions: 3 Last run: 2020-08-30
Total Average Speed: 6.64 m/s
Last Session Speed: 6.61 m/s
300
Sessions: 5 Last run: 2020-07-03
Total Average Speed: 5.42 m/s
Last Session Speed: 6.06 m/s
150
Sessions: 4 Last run: 2020-06-20
Total Average Speed: 6.13 m/s
Last Session Speed: 6.64 m/s
Squat
Squat Jump
Snatch
Power Clean
Hang Clean
Report Card for the 150m sprint session

You've performed a 150 session 4 times.

Your average time based on all your results is 24.48 secs (6.13m/s)

Your average time in your last session on 2020-06-20 was better than your overall average by 1.89 secs

This is quite a big improvement.. an exceptional result

Taking a closer look at your last two sessions....

You did 2 reps in the most recent session and 4 reps in a session 12 days prior

Your average time in this most recent session was better than the last time you did this session on 2020-06-08 by 1.27 secs

Beating your last session average by this much is significant.

Your slowest rep in the last session (22.84) was better than your slowest rep in the session before (24.7) by 1.86 secs

This is super good.

Your best run in the last session (22.35) was better than your best run rep in the session before (23.14) by 0.79 secs

This is amazing.

You got a new PB for this session of 22.35 secs

This means your estimated 100m race time on tartan would be 14.54 secs

Vertical Jump with Ballistic Ball - Monthly Power
Squat Jump - Monthly Weight (Kg)
Squat Jump - Monthly Power
Squat - Monthly Weight (Kg)
Squat - Monthly Power
Snatch - Monthly Weight (Kg)
Snatch - Monthly Power
Power Clean - Monthly Weight (Kg)
Power Clean - Monthly Power
Hang Clean - Monthly Weight (Kg)
Hang Clean - Monthly Power