Dive into this athlete’s performance at 2024 Manchester 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 Down 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 Down 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 Down 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 Down 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
06:32.
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 Down's performance in the 2024 Manchester Hyrox race places him in the top 48% overall and top 46% within his age group, showcasing a commendable effort. His total running time was 04:07 slower than the average, indicating a stronger inclination towards strength exercises than running. The best running lap was significantly faster than other laps, suggesting an inconsistent pacing strategy throughout the race. Rob's performance in strength-focused segments such as the Sled Push, Sled Pull, and Farmers Carry was notably better than average, highlighting his strength as a competitor. However, his overall slower running time and difficulty in the Burpees Broad Jump suggest areas for improvement in endurance and technique-focused exercises. Rob's profile leans towards a hybrid, with a slight edge in strength exercises over running.
Segments to Improve:
Total Running Time & Specific Running Segments: To improve running endurance, incorporating interval training and tempo runs into his regimen can be beneficial. Interval training with varying intensities can enhance aerobic capacity, while tempo runs at a steady, challenging pace can improve lactate threshold. Additionally, focusing on running form, such as maintaining a relaxed upper body and proper foot strike, can increase efficiency.
Burpees Broad Jump: This segment was significantly slower than average, indicating a potential lack of explosive power and coordination. Plyometric exercises like box jumps, squat jumps, and lunge jumps can help develop explosive strength. Practicing burpees separately to improve technique and efficiency, then combining them with broad jumps to simulate race conditions, will also be crucial.
Roxzone: Although Rob's Roxzone time was faster than average, indicating less rest and quicker transitions, there's always room for improvement in optimizing transition times. Practicing quick recovery techniques and efficient movement between stations can shave off valuable seconds.
Race Strategies:
Pacing: Considering Rob's inconsistent pacing, developing a strategic race plan that balances effort across running and strength segments is essential. Starting at a moderate pace and gradually increasing intensity can help preserve energy for the entire race. Utilizing a running watch with a pacing feature can provide real-time feedback to adjust pace as needed.
Strength Segment Prioritization: Given Rob's strength in specific exercises, focusing on maintaining or slightly improving these areas while dedicating more time to improving weaker segments can provide a balanced approach. This doesn't mean neglecting strength segments but rather optimizing training to become more well-rounded.
Transition Efficiency: Improving transition times between exercises can result in significant overall time savings. Practicing scenario-based transitions in training, where Rob moves quickly from one exercise to the next, can help. Also, mentally rehearsing the race layout and planning movements can reduce hesitation during the actual event.
In summary, Rob Down shows promising capabilities as a hybrid athlete with strengths in specific strength exercises. By focusing on improving running endurance, explosive power, and transition efficiency, he can elevate his performance in future races. Tailoring his training to address these specific areas while maintaining his strengths will be key to his success.