Dive into this athlete’s performance at 2024 Perth 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
913 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 913 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 913 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Bondoc Danilo'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 Bondoc Danilo'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 913 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 Bondoc Danilo'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 Bondoc Danilo'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
05:23.
Check the detail of the improvement plan below.
Based on 913 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Danilo Bondoc delivered a commendable performance in the 2024 Perth Hyrox event, finishing in the top 60% overall and top 67% within his age group. His overall time was 01:47:14, and his total running time was notably faster than the average by 04:49, indicating a strong runner profile. Danilo's pacing strategy appeared effective, as he did not start too fast, maintaining a consistent performance across the running segments. His best running lap was an impressive 00:05:05. However, his performance in strength-based segments varied, suggesting room for improvement in these areas to complement his running prowess.
Segments to Improve
Roxzone: Danilo's transition times were significantly slower, indicating a need to enhance overall fitness and transition efficiency. Training Strategy: Incorporate circuit training focusing on quick transitions between exercises. Practice moving swiftly between different stations without resting.
Wall Balls: This segment was a substantial challenge, being 02:05 slower than average. Training Strategy: Focus on form and endurance. Include exercises like goblet squats and thrusters to improve strength and endurance. Aim for high-rep wall ball sets to build stamina.
Sled Pull & Push: Both segments were slower than average. Training Strategy: Enhance lower body and core strength with exercises like deadlifts, leg presses, and core stability drills. Practice sled drills focusing on explosive starts and consistent pulling/pushing techniques.
Sandbag Lunges: Though slightly faster than average, there's still room for improvement. Training Strategy: Increase leg and core strength with weighted lunges, step-ups, and balance exercises.
Ski Erg: Improve efficiency and upper body endurance. Training Strategy: Incorporate intervals on the Ski Erg to build speed and stamina, and engage in upper body conditioning such as pull-ups and tricep extensions.
Race Strategies
Transition Efficiency: Implement drills that focus on minimizing transition times between exercises. Practice race simulations where the focus is on smooth and quick transitions.
Strength-Running Balance: As a strong runner, Danilo should aim to maintain his running speed while improving strength segments. Incorporate hybrid workouts that combine running with strength exercises to improve performance under fatigue.
Pacing Strategy: Maintain the current effective pacing strategy but focus on conserving energy during strength segments to avoid compromising running performance.
Pre-race Nutrition and Hydration: Ensure optimal energy levels and hydration before and during the race to maintain performance standards throughout all segments.