Dive into this athlete’s performance at 2024 Cape Town 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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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
04:32.
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
Jan Adlam performed commendably in the 2024 Cape Town Hyrox race, securing an impressive 83rd place overall and 14th in his age group, placing him in the top 21% and 20% respectively. His total running time of 42:49 was slightly slower than the average, indicating a need for improvement in running efficiency. Jan demonstrated strength in several segments, notably in the Ski Erg, Sled Push, and Wall Balls, where he significantly outperformed the average. However, his pacing strategy could benefit from adjustments, particularly in the middle and later running segments, suggesting he may have started the race too fast. Jan appears to have a hybrid profile, with strengths in both running and strength-based exercises, but with room for improvement in consistent running performance across all segments.
Segments to Improve
Running 5 (00:06:22) and Overall Running: Jan's running segments, especially Running 5, were slower than average. To enhance running efficiency:
Training Approach: Incorporate interval training and tempo runs to improve speed and endurance. Consider fartlek sessions to simulate race conditions.
Drills: Include stride drills, hill sprints, and agility ladders to improve running form and speed.
Strength Exercises: Focus on lower body strength with exercises like squats, lunges, and calf raises to improve running power and efficiency.
Roxzone (00:06:52): Time spent in transitions was longer than average, indicating a need for quicker transitions:
Training Approach: Practice transitions between exercises rapidly to reduce time spent resting.
Drills: Set up a mini-course simulating the race environment to practice moving swiftly between stations.
Conditioning: Increase overall fitness with circuit training to reduce the need for extended rest periods.
Burpees Broad Jump (00:05:22) and Sandbag Lunges (00:05:08): Both exercises were performed slower than average, suggesting a need for strength and technique improvement:
Burpees Broad Jump:
Technique Focus: Work on explosive power with plyometric exercises such as box jumps and depth jumps.
Form Correction: Ensure proper technique in burpees to improve efficiency and reduce fatigue.
Sandbag Lunges:
Strength Training: Incorporate weighted lunges and Bulgarian split squats to build leg strength.
Balance and Coordination: Practice dynamic lunges with a focus on maintaining balance and rhythm.
Sled Pull (00:04:46): Slightly slower than average, indicating room for improvement in pulling strength:
Strength Training: Engage in exercises focusing on pulling strength, such as deadlifts and bent-over rows.
Technique: Practice sled pulls regularly, focusing on maintaining a steady, powerful motion throughout the exercise.
Race Strategies
Pacing: Adopt a more consistent pacing strategy to avoid burnout in later stages of the race. Start at a moderate pace and gradually increase intensity.
Efficient Transitions: Focus on minimizing time in the Roxzone by rehearsing efficient transitions between exercises.
Compromised Running: Practice running under fatigue by incorporating running drills immediately after strength workouts to simulate race conditions.
Nutrition and Hydration: Ensure adequate fueling and hydration strategies are in place to maintain energy levels throughout the race.