Dive into this athlete’s performance at 2024 New York 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.
Performance Highlights
USA Men #113031 01:35:41
133rd in
AG
| Top 14.9%
566th | Top 63.3%
+02:02
48:54
Run Total
+00:16
06:07
Avg. Lap
+00:45
05:41
Best Lap
-04:34
36:09
Workout Total
-00:34
04:31
Avg. Workout
+02:35
10:43
Roxzone
Race Summary
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 Dewitt Alex'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 Dewitt Alex'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 Dewitt Alex'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 Dewitt Alex'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
03:19.
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:
Alex Dewitt's performance in the 2024 New York HYROX race places him well within the competitive range of his age group, finishing in the top 42% among his peers and top 38% overall. A standout aspect of Alex's performance is his exceptional strength in the Sled Push and Sled Pull segments, ranking him at the 4th and 1st percentiles, respectively. This indicates a strong strength base, particularly in pushing and pulling movements. However, his overall running time was 01:40 slower than average, suggesting that while Alex has a robust strength profile, his running endurance and pace need improvement. His pacing strategy appears to have started strong but faltered as the race progressed, as evidenced by his first running segment being significantly faster than average but slowing in later running segments. This indicates a potential issue with endurance or pacing strategy over the course of the event. The Roxzone time also suggests room for improvement in transition efficiency and overall fitness.
Segments to Improve:
Total Running Time: Given that Alex's total running time is slower than average, a focus on improving cardiovascular endurance and running efficiency is recommended. Interval training, such as 400 to 800-meter repeats at a pace faster than his current average with equal rest periods, can help improve speed and endurance. Incorporating hill sprints and tempo runs will also build running strength and stamina.
Roxzone: To improve transition times and overall fitness, Alex should incorporate circuit training into his routine, focusing on moving quickly between exercises with minimal rest. Practice transitioning between running and strength exercises to mimic race conditions. Additionally, working on mobility and active recovery techniques can reduce downtime between sets.
Burpees Broad Jump: This segment can be improved by focusing on explosive strength and coordination. Plyometric exercises such as box jumps, squat jumps, and broad jumps will help build the necessary power. Practicing burpees with an emphasis on form and explosive movement for the jump portion can also enhance performance in this segment.
Sandbag Lunges and Wall Balls: These segments require both strength and endurance. For sandbag lunges, incorporating weighted lunges, step-ups, and Bulgarian split squats into training can increase leg strength and endurance. For wall balls, focusing on squat strength through exercises like back squats and front squats, combined with medicine ball throws for explosive power, will be beneficial. Cross-training with activities that improve muscular endurance and metabolic conditioning will also support improvements in these areas.
Race Strategies:
Start Conservatively: Given the tendency to start too fast, Alex should aim for a conservative pace in the initial running segments, focusing on maintaining a steady effort that allows him to finish strong without significant drops in pace.
Transition Efficiency: Practice quick transitions between running and exercise stations during training. Set up mock stations to simulate race conditions, focusing on reducing rest time and optimizing movement between activities.
Pacing for Strength Segments: Given Alex's strength in sled pushes and pulls, he should capitalize on these segments as opportunities to make up time. However, it's crucial to balance effort to avoid excessive fatigue impacting subsequent running segments.
Endurance Training Focus: Emphasize endurance training in the lead-up to races, with a balanced approach to maintain strength levels. This includes long, slow runs to build aerobic base, coupled with high-intensity interval training (HIIT) sessions to improve lactate threshold and recovery.
By addressing these key areas for improvement and strategically approaching race day, Alex Dewitt can significantly enhance his HYROX performance, turning identified weaknesses into strengths while leveraging his robust strength base for an overall balanced and competitive profile.