Dive into this athlete’s performance at 2024 Glasgow 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 Zie Mak'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 Zie Mak'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 Zie Mak'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 Zie Mak'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
04:08.
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:
Mak Zie's performance in the 2024 Glasgow HYROX race showcases a strong running foundation, evident from a total running time that is 00:52 faster than average, positioning him more as a runner. Despite this strength, there's a noticeable gap in specific strength-based exercises, which has impacted his overall rank. His pacing appears well-managed in the initial running segments, starting off strong. However, there's room for improvement in maintaining this momentum throughout the race, particularly in strength-focused segments. Given the analysis, Mak leans towards a runner's profile but requires a more balanced approach to excel in HYROX's hybrid demands of endurance and strength.
Segments to Improve:
Wall Balls: Mak's performance in Wall Balls was significantly slower than desired. To improve, focus on developing lower body strength and power through squats, thrusters, and medicine ball throws. Practicing the actual Wall Ball exercise with emphasis on form, ensuring a full squat and a powerful upward thrust, can also enhance efficiency. Incorporate interval training with Wall Balls to build endurance.
Farmers Carry: This segment was Mak's weakest, indicating a need for enhanced grip strength and core stability. Recommended exercises include dead hangs, farmer's walks with progressive weight, and grip strength exercises like wrist curls and plate pinches. Core strengthening exercises, such as planks and deadlifts, will also support overall posture during the carry.
Sled Push: The slow time in the Sled Push suggests a need for increased lower body power and endurance. Training should include leg presses, weighted sled pushes, and hill sprints to build strength and power in the legs. Additionally, incorporating high-intensity interval training (HIIT) with sled pushes can improve endurance and speed in this segment.
Race Strategies:
Segment Pacing: Given his strength in running, Mak should pace himself in a way that conserves energy for strength exercises. Starting at a moderate pace and gradually increasing effort allows for energy reserves to be used in more challenging segments.
Transition Efficiency: Improving transition times between exercises can shave seconds off the overall time. Practicing quick transitions in training, focusing on swift movements from one exercise to the next and minimizing rest, can improve overall performance.
Endurance and Strength Balance: Given Mak's runner profile, incorporating more strength training into his regimen is essential. A balanced training program that equally focuses on endurance running and strength exercises will help build a more well-rounded athlete capable of tackling HYROX's diverse challenges.
Mental Preparation: Mental toughness plays a crucial role in races like HYROX. Visualization techniques and setting mini-goals throughout the race can help Mak maintain focus and push through challenging segments.
By addressing these areas of improvement with targeted training and strategic race planning, Mak Zie has the potential to significantly enhance his HYROX performance. A balanced focus on both his running strengths and developing his strength capabilities will be key to climbing the ranks in future races.