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 #94025 01:24:41
57th in
AG
| Top 6.4%
348th | Top 38.9%
+00:20
42:40
Run Total
+00:03
05:20
Avg. Lap
+00:44
05:14
Best Lap
-01:59
33:43
Workout Total
-00:15
04:12
Avg. Workout
+01:41
08:22
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 Mancuso Frank'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 Mancuso Frank'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 Mancuso Frank'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 Mancuso Frank'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
02:27.
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:
Frank Mancuso showcased a commendable performance in the 2024 New York HYROX race, finishing in the top 23% overall and within his age group. His overall time of 01:24:41 highlights a balanced athlete with a slight inclination towards running, evidenced by a total running time marginally faster than the average. Frank's race commenced with a strong start in running 1, significantly faster than the average, indicating a potentially too fast onset that might have impacted his energy conservation for subsequent segments. While his strength components, such as the Sled Pull and Wall Balls, were notably above average, areas like the Roxzone and Burpees Broad Jump presented opportunities for improvement. This mixed performance suggests Frank has a hybrid profile but could benefit from a more balanced approach to both running endurance and strength training to enhance overall race efficiency and transition times.
Segments to Improve:
Roxzone: The significant time loss in the Roxzone indicates a need for improved overall fitness and faster transitions. Incorporating circuit training that mimics race day transitions between strength and cardio exercises can enhance efficiency. Drills that focus on quick changes from running to strength exercises and vice versa will be beneficial. Additionally, practicing specific transition scenarios during training sessions will help reduce hesitancy and improve muscle memory for smoother transitions.
Burpees Broad Jump: To improve in this segment, Frank should focus on plyometric training to enhance explosive power and endurance. Exercises like box jumps, squat jumps, and lunge jumps will build the necessary strength and agility. Emphasizing form correction on the burpee to ensure maximum efficiency and energy conservation during the broad jump portion will also be pivotal. Implementing interval training that combines burpees with sprints can mimic the race's demands, improving both speed and recovery.
Sled Push: The sled push segment can be improved through targeted resistance training aimed at enhancing lower body strength and power. Incorporating exercises such as weighted squats, leg press, and sled drags will build the necessary muscle groups. Technique adjustments, like maintaining a low and consistent body angle, can also contribute to more efficient energy transfer and improved times.
Race Strategies:
Pacing: Given Frank's tendency to start strong, adopting a more conservative pace at the beginning could conserve energy for more consistent performance throughout the race. Utilizing a strategic pacing plan that accounts for his strengths and weaknesses will ensure energy is evenly distributed.
Transition Focus: Improving transition times through practice and strategy can shave significant seconds off the overall time. This includes setting up practice scenarios that mimic the race day environment and transitions, allowing Frank to develop a seamless switch between segments.
Strength and Endurance Balance: A more harmonized training approach that equally emphasizes running endurance and strength training will cater to the hybrid nature of HYROX races. Incorporating days focused on long-distance runs followed by strength training days, and combining both elements in some workouts, will build a more versatile athlete.
Mental Preparation: Mental toughness and strategic race planning are crucial. Visualization techniques and scenario-based training can prepare Frank mentally for the race's demands, helping him make quick decisions during transitions and maintain focus through challenging segments.
By addressing these specific areas of improvement with targeted training and strategic race-day planning, Frank Mancuso can transform his already impressive performance into one that leverages his strengths and minimizes the impact of his weaker segments, potentially leading to an improved ranking in future HYROX events.