Dive into this athlete’s performance at 2024 Malaga 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 Keyes John'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 Keyes John'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 Keyes John'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 Keyes John'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
04:46.
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:
John Keyes demonstrated a commendable performance in the 2024 Malaga HYROX, finishing in the top 17% of all athletes and in the top 22% of his age group. This is a strong showing given the competitive field. His total running time was 00:42:42, which is 00:13 faster than the average, indicating a slight advantage in running compared to the field. However, his performance in strength-focused exercises suggests room for improvement to achieve a more balanced athlete profile. The analysis of his splits indicates that John started slightly slower in the initial running segment compared to his overall running pace, which suggests a cautious approach rather than an issue with overall pacing. His roxzone time being significantly faster than average highlights his efficiency in transitions and suggests good overall fitness, but also indicates that further gains can be made with enhanced focus on specific strength exercises to complement his running ability.
Segments to Improve:
Sandbag Lunges: John's performance in sandbag lunges was 00:43 slower than average, indicating a potential weakness in lower body strength and endurance. To improve, focus on lunges with varied weights and distances, incorporating resistance bands to increase stability and strength. Additionally, practicing lunges in fatigued states, similar to post-running scenarios in the race, will help improve performance in this segment.
Wall Balls: Being 00:14 slower than average suggests a need to enhance explosive power and coordination. Wall ball shots with varying weights and heights can help, as well as plyometric exercises like box jumps and squat jumps to increase explosive leg power. Emphasizing the fluidity of motion and minimizing rest between sets will also be beneficial.
Farmers Carry: The 00:45 slower performance indicates grip strength and core stability could be limiting factors. Grip strength exercises, combined with heavy carries over varying distances, can improve this. Core strengthening exercises, particularly those that simulate the instability of a farmer's carry, like planks with arm lifts, will also be beneficial.
Sled Pull: Being slightly slower suggests the need for improved posterior chain strength. Focused training on deadlifts, hip thrusts, and sled drags can enhance performance. Implementing high-intensity interval training with short, sharp bursts of sled pulls followed by recovery periods can mimic race conditions and improve endurance in this segment.
Race Strategies:
Start Stronger: Given John's conservative start in the initial run, a slightly more aggressive start could benefit overall time without risking significant fatigue, based on his strong running performance. Practicing pace judgment in training will be key to executing this strategy effectively.
Strength-Endurance Balance: Integrating more strength work on lower body and core, especially post-run, into training routines will help improve performance in strength-focused segments. This can be achieved through circuit training that combines running intervals with strength exercises.
Transition Efficiency: While John shows good transition times (roxzone), there's always room for improvement. Practicing swift transitions between exercises in training, focusing on reducing rest times and maintaining a high intensity, will further enhance his performance.
Recovery and Pacing: Implementing a strategic approach to recovery during the race, such as active recovery or strategic pacing during easier segments, can help conserve energy for tougher parts of the race. Training should include workouts that mimic the race's structure to improve pacing and energy management.
John's performance in the Malaga HYROX race provides a solid foundation to build upon. By focusing on identified areas for improvement and implementing suggested training adjustments, there is a significant opportunity to climb higher in the rankings in future races. Balancing his evident running strength with enhanced performance in strength-focused segments will be crucial to achieving a more well-rounded athletic profile. Continued dedication to training, recovery, and strategic race planning will undoubtedly lead to further successes.