Dive into this athlete’s performance at 2024 Köln 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 Emmaneel Irmo'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 Emmaneel Irmo'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 Emmaneel Irmo'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 Emmaneel Irmo'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
05:47.
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:
Irmo Emmaneel's performance in the 2024 Köln Hyrox race showcased a strong overall competence, securing him a position in the top 36% in both his age group and among all participants. His proficiency in strength-based exercises is evident, with exceptional performances in the Ski Erg, Sled Push, and Sled Pull segments. However, his total running time indicates a need for improvement in endurance and pace management, as it was slower than average. This suggests that Irmo has a more strength-oriented profile, with running being a primary area for development. Additionally, his pacing appeared to start slower in the initial running segments, but improved in the later stages of the race, indicating potential issues with stamina or race strategy execution.
Segments to Improve:
Run Total: To enhance running endurance and speed, Irmo should incorporate interval training into his routine, alternating between high-intensity sprints and recovery jogs. Long, steady-state runs at a comfortable pace will also help build endurance. Drills focusing on running economy, such as hill repeats and tempo runs, will improve his pacing and stamina over varied race terrains.
Burpees Broad Jump: This segment requires both strength and explosive power. Plyometric exercises, such as box jumps and jump squats, will enhance explosiveness. Practicing burpees with a focus on form and incorporating broad jumps into the routine can directly improve performance in this area. Core strengthening exercises will also aid in maintaining form and efficiency throughout the exercise.
Roxzone (Transition Times): Improving overall fitness through a balanced regimen of strength and cardio will help reduce transition times. Additionally, practicing rapid transitions between exercises in training can help decrease Roxzone times by mimicking race conditions and improving efficiency.
Wall Balls: To improve in the Wall Balls segment, focus on leg strength and endurance exercises, such as squats and lunges, combined with upper body and core strengthening. Practicing the wall ball shots with varying weights and heights can also help improve technique and power.
Race Strategies:
Start Strong: Given the tendency to start slower, focus on a stronger and more consistent pace from the beginning. Warming up thoroughly before the race can help prepare the body for a faster start without risking early fatigue.
Pace Management: Implement strategies for pacing, such as setting specific time goals for each segment based on training performances. Using a sports watch to monitor pace in real-time can help maintain a steady effort throughout the race.
Strength and Endurance Balance: Since Irmo exhibits a strength advantage, maintaining this edge while incrementally boosting running performance through targeted training will create a more balanced athletic profile. This includes integrating combined strength and endurance workouts into the regimen.
Transition Efficiency: Practice transitioning between exercises to minimize Roxzone times. This could involve setting up a circuit that mimics the race layout and focusing on quick, efficient movements from one exercise to the next.
By focusing on these areas and implementing the suggested strategies, Irmo Emmaneel can expect to see significant improvements in his Hyrox race performance, particularly in running and transition efficiency, while maintaining his strength-based exercise prowess.
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