Dive into this athlete’s performance at 2024 Bordeaux 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 Cruz Sébastien'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 Cruz Sébastien'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 Cruz Sébastien'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 Cruz Sébastien'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
02:17.
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:
Sébastien Cruz showed a commendable performance in the 2024 Bordeaux HYROX race, finishing in the top 26% overall and top 25% in his age group. His total running time was 01:43 faster than average, indicating a strong runner profile. However, Sébastien's performance in the roxzone and several strength-oriented segments suggests room for improvement in overall fitness and transition efficiency. His pacing at the beginning was slightly slower, but he managed to gain momentum as the race progressed, showing resilience and a good recovery rate.
Segments to Improve:
Roxzone: Sébastien's time in the roxzone was significantly slower than average, indicating perhaps longer rest periods or slower transitions between exercises. To improve, focus on reducing rest times through high-intensity interval training (HIIT) with short rest periods. Incorporate exercises that mimic race transitions, such as alternating between sprints and functional movements (e.g., burpees, kettlebell swings) to enhance overall fitness and transition speed.
Wall Balls: This segment was notably slower, indicating a need for improvement in explosive power and endurance. Practice wall balls with varying weights and heights to improve technique and power. Incorporate squats and thrusters into training to build leg and core strength, and plyometric exercises like box jumps to enhance explosive power.
Sled Pull: The slower sled pull time suggests a need for increased pulling power and grip strength. Implement sled drags and pulls into training, focusing on proper posture and power generation from the legs and hips. Add grip strength exercises, such as farmer's walks and dead hangs, to improve endurance in carrying tasks.
Farmer's Carry: A slightly slower time here indicates potential for improvement in grip endurance and core stability. Practice farmer's carries with progressively heavier weights and longer distances. Integrate core strengthening exercises, like planks and deadlifts, to improve stability and overall carry performance.
Race Strategies:
Start Stronger: Given the initial slower pacing, Sébastien should aim for a slightly faster start to avoid playing catch-up. Strategic pacing exercises during training, such as tempo runs, can help in finding and maintaining an optimal speed from the start.
Transition Efficiency: Focus on minimizing time spent in the roxzone by practicing quick transitions between running and functional exercises. Simulate race conditions in training to improve efficiency under fatigue.
Segment-Specific Training: Tailor training sessions to incorporate exercises that mimic the race's specific challenges, focusing on those segments identified as needing improvement. This approach ensures that Sébastien builds the necessary strength and endurance where it counts the most.
Mental Toughness: Endurance races are as much a mental challenge as a physical one. Incorporating mental toughness training, such as visualization techniques and setting small, achievable goals during training, can help Sébastien maintain focus and push through difficult segments of the race.
By addressing these areas of improvement and implementing strategic race strategies, Sébastien Cruz has a strong potential to enhance his performance in future HYROX races. Consistency, dedication to training, and a focus on both strengths and weaknesses will be key to his continued success.