Dive into this athlete’s performance at 2024 Copenhagen 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 Granfors Johan'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 Granfors Johan'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 Granfors Johan'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 Granfors Johan'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
07:22.
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:
Johan Granfors showcased a commendable performance in the 2024 Copenhagen HYROX race, finishing in the top 51% of all athletes and securing a rank within the top 42% of his age group (50-54). A noteworthy aspect of Johan’s performance is his exceptional total running time, which was 04:53 faster than the average, indicating a strong runner profile. However, it appears that Johan started the race at a slower pace in Running 1, but significantly improved his pace in subsequent running segments. This suggests a possible strategy of conserving energy early on, or a need to adjust his initial pacing. Johan’s performance in the Roxzone was also well above average, indicating efficient transitions between exercises. Despite these strengths, there were segments where Johan's performance lagged, particularly in strength-focused challenges.
Segments to Improve:
Burpees Broad Jump & Sandbag Lunges: These segments had the most significant time losses. Incorporating plyometric training, such as box jumps and jump squats, can improve explosive power and endurance, crucial for these challenges. Emphasis on lunges and squats with progressive overload will also enhance lower body strength and stamina. Practicing the specific movements of burpees and sandbag lunges in a fatigued state can simulate race conditions and improve performance.
Wall Balls, Sled Push, Sled Pull & Farmers Carry: These strength-oriented segments also present opportunities for improvement. For Wall Balls, focus on high-rep sets to build muscular endurance and practice form corrections to ensure efficient energy transfer. For Sled Push and Pull, incorporating resistance training like weighted sled drags and pushes can build specific muscle groups. Farmers Carry performance can be enhanced by grip strength exercises, such as dead hangs and farmers walks with increasing weights.
For all these segments, incorporating interval training combining strength and cardio elements can help Johan maintain a high level of performance even when transitioning between different types of challenges, addressing the compromised running scenarios post specific exercises.
Race Strategies:
Pacing: Johan should consider a more balanced pacing strategy, starting slightly faster in the initial running segment to avoid losing time early on. Utilizing a pacing strategy that aligns more closely with his strengths can prevent early deficits that are difficult to recover from.
Transition Efficiency: While Johan performed well in the Roxzone, continuous practice on swift and efficient transitions can shave off valuable seconds. This includes rehearsing the movement from one exercise to the next and minimizing rest times.
Endurance Training: Given Johan's strong running performance, maintaining and slightly increasing the focus on endurance running while significantly boosting strength training can create a more balanced athlete profile. This does not mean reducing the amount of running, but rather integrating strength workouts that complement running endurance.
Mental Preparation: Mental resilience training, including visualization techniques and practicing in conditions that mimic the race environment, can help Johan maintain focus and determination throughout the race, especially in segments that have been challenging in the past.
Implementing these training strategies and race techniques will not only address the identified areas of improvement but also enhance Johan’s overall performance, potentially leading to better rankings in 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