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
261 similar athletes.
Performance Highlights
USA Men #113009 02:04:48
196th in
AG
| Top 21.9%
829th | Top 92.7%
+02:14
01:03:26
Run Total
+00:20
07:56
Avg. Lap
+00:09
06:02
Best Lap
-03:27
49:09
Workout Total
-00:26
06:08
Avg. Workout
+00:59
12:20
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 261 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 261 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire zabinski stephen j'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 zabinski stephen j'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 261 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 zabinski stephen j'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 zabinski stephen j'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
09:03.
Check the detail of the improvement plan below.
Based on 261 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Stephen Zabinski's performance in the 2024 New York HYROX race places him in the top 55% overall and top 58% within his age group, showcasing a competitive but varied performance across the event's disciplines. Notably, Stephen demonstrates a stronger aptitude for the strength-based segments, such as the Sled Push and Sled Pull, where he significantly outperformed the average. This indicates a hybrid profile with a lean towards strength rather than pure running endurance. However, his total running time being slower than average by 02:09 suggests that while he has a solid foundation in running, there is considerable room for improvement to make him more competitive. Stephen's pacing strategy seems to have been aggressive in the earlier runs, where he posted times faster than average, but this may have compromised his performance in later runs, especially the final run where he was significantly slower.
Segments to Improve:
Total Running Time: To improve his running endurance, Stephen should consider incorporating interval training, tempo runs, and long-distance runs into his training regimen. Interval training can help improve speed and cardiovascular efficiency, while long runs will build endurance. Specific drills such as hill repeats will also enhance leg strength and running economy.
Farmers Carry: Stephen's performance in the Farmer's Carry suggests a need for improved grip strength and core stability. Exercises such as dead hangs, farmer's walks with progressively heavier weights, and wrist curls can improve grip strength. Core-strengthening exercises like planks, dead bugs, and Russian twists will help maintain form and posture during the carry.
Roxzone: The slower Roxzone time indicates a need for more efficient transitions between exercises and overall improved fitness. Circuit training that mimics the race's structure, with minimal rest between different types of exercises, can help improve transition times and build endurance. Practicing quick transitions in training sessions, focusing on moving efficiently and swiftly between exercises, will also be beneficial.
Race Strategies:
Pacing: An improved pacing strategy is crucial. Starting too fast in earlier runs may lead to premature fatigue, impacting performance in later stages. Implementing a more conservative start, focusing on maintaining a steady pace through the early runs, and gradually increasing intensity can help conserve energy for a stronger finish.
Strength-Running Balance: Given Stephen's hybrid profile, balancing strength and running training is essential. On strength training days, incorporating short, high-intensity runs can maintain running fitness without compromising recovery. Conversely, on running days, ending sessions with light strength exercises can ensure continuous strength development.
Recovery and Nutrition: Attention to recovery and nutrition will support training improvements. Integrating active recovery, proper hydration, and a nutrition plan tailored to endurance and strength training will help optimize performance and reduce the risk of injuries.
By focusing on these identified areas for improvement and implementing the suggested strategies, Stephen can expect to see substantial gains in his HYROX race performance. Balancing the demands of running and strength training, refining his race strategy, and dedicating time to recovery and nutrition are all pivotal steps towards achieving a more competitive finish in future events.