Season 23/24 2024 Washington - North American Championships (853) HYROX (767) Men (496) Cole Shane T

Cole Shane T Hyrox Result

Dive into this athlete’s performance at 2024 Washington - North American Championships 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 USA Flag Men 50-54 #124014 01:22:14 11th in AG | Top 31.4% 204th | Top 41.1%
+04:41
45:52
Run Total
+00:36
05:44
Avg. Lap
-00:11
04:15
Best Lap
-02:56
31:47
Workout Total
-00:22
03:58
Avg. Workout
-01:42
04:39
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 Cole Shane T'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 Cole Shane T'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 Cole Shane T'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 Cole Shane T'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 06:32. Check the detail of the improvement plan below.

05:44 Potential Improvement 87.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:44 45:52 to 40:08 87.8%
Sled Push 00:23 02:56 to 02:33 5.9%
Ski Erg 00:18 04:36 to 04:18 4.6%
Rowing 00:07 04:46 to 04:39 1.8%
Sled Pull 00:00 04:00 to 04:00 0.0%
Burpees Broad Jump 00:00 04:11 to 04:11 0.0%
Farmers Carry 00:00 01:55 to 01:55 0.0%
Sandbag Lunges 00:00 04:27 to 04:27 0.0%
Wall Balls 00:00 04:56 to 04:56 0.0%

Splits Time

Cole Shane T Perfect Race
Splits Total Average Total
Running 1 04:15 00:00 04:29 -00:14 00:00 +00:00
Ski Erg 04:36 04:15 04:23 +00:13 04:29 -00:14
Running 2 05:26 08:51 04:49 +00:37 08:52 -00:01
Sled Push 02:56 14:17 02:47 +00:09 13:41 +00:36
Running 3 05:38 17:13 05:13 +00:25 16:28 +00:45
Sled Pull 04:00 22:51 04:42 -00:42 21:41 +01:10
Running 4 05:48 26:51 05:11 +00:37 26:23 +00:28
Burpees Broad Jump 04:11 32:39 04:59 -00:48 31:34 +01:05
Running 5 06:00 36:50 05:21 +00:39 36:33 +00:17
Rowing 04:46 42:50 04:44 +00:02 41:54 +00:56
Running 6 05:51 47:36 05:13 +00:38 46:38 +00:58
Farmers Carry 01:55 53:27 02:07 -00:12 51:51 +01:36
Running 7 06:02 55:22 05:12 +00:50 53:58 +01:24
Sandbag Lunges 04:27 01:01:24 04:51 -00:24 59:10 +02:14
Running 8 06:56 01:05:51 05:42 +01:14 01:04:01 +01:50
Wall Balls 04:56 01:12:47 06:10 -01:14 01:09:43 +03:04
Roxzone 04:39 01:22:14 06:21 -01:42 01:22:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Shane T Cole's performance in the 2024 Washington - North American Championships places him solidly within the competitive landscape of his age group, demonstrating notable strengths in specific exercises and highlighting areas for improvement. With an overall rank in the top 45% of 448 athletes and an age group rank in the top 64% of 17 athletes, Shane's efforts are commendable but suggest room for optimization. Notably, his total running time was slower than average, indicating a potential focus area for training. However, his proficiency in strength-focused segments, such as the Wall Balls and Sandbag Lunges, suggests a balanced athlete with a leaning towards strength rather than pure running endurance. This hybrid profile provides a strong base to build upon with targeted training strategies.

Segments to Improve:

  • Total Running Time: Shane's overall running time was 04:32 slower than average, indicating a need to focus on endurance and speed training. Incorporating interval training with varying intensities and distances can improve both aerobic capacity and running efficiency. Specific exercises like hill repeats, tempo runs, and long slow distance (LSD) runs can be particularly beneficial.
  • Sled Push: While only slightly slower than average, improvement in this area can significantly impact overall performance. Strength training focused on lower body power, such as squats, deadlifts, and leg presses, combined with specific sled push drills, can improve speed and efficiency. Practicing varying loads and distances with the sled push in training can also enhance technique and endurance.
  • Ski Erg: Being slower on the Ski Erg suggests a need for improved upper body endurance and power. Specific training on the Ski Erg focusing on technique, such as proper hand grip, arm pull length, and body positioning, can enhance performance. Supplemental exercises like pull-ups, bent-over rows, and lat pulldowns can build the necessary muscle groups for better Ski Erg results.

Race Strategies:

  • Pacing: Shane's initial running segment was faster than average, indicating a potentially too quick start. Adopting a more conservative pace at the beginning of the race can help conserve energy for consistent performance across all segments. Practicing pacing in training runs, using a heart rate monitor or a pacing app, can help Shane find and maintain his optimal race pace.
  • Transition Efficiency: With a faster-than-average Roxzone time, Shane shows proficiency in transitions between exercises. However, there's always room for improvement. Practicing quick and efficient transitions in training, including the setup and breakdown of equipment, can shave valuable seconds off the overall time. Incorporating transition drills into workouts can simulate race conditions and improve overall fitness.
  • Strength and Endurance Balance: Given Shane's hybrid profile, a balanced approach to training that does not overly favor strength or endurance is crucial. Implementing a training plan that equally focuses on running endurance and strength training can ensure a well-rounded performance. Cross-training activities like cycling or swimming can also aid in recovery and improve aerobic capacity without the impact of additional running.

By focusing on these targeted areas of improvement and implementing strategic race strategies, Shane T Cole can elevate his performance in future Hyrox races. Continuous monitoring of progress, with adjustments to training and strategy as needed, will be key to achieving his athletic goals.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Vd Zee Evert 2022 Maastricht 01:22:24
Hudson Peter 2024 Melbourne 01:21:56
Otegi Mikel 2024 Madrid 01:22:10
Sullivan Neil 2024 Dublin 01:22:42
Bouwman Joost 2024 Rotterdam 01:21:47
Meng Felix 2024 Milan 01:22:01
Brearley Gareth 2024 Sports Direct HYROX London 01:22:08
Maloney Ben 2022 London 01:22:17
Greiff Felix 2024 Köln 01:22:00
Pezoa Berrios Juan Pablo 2024 Stuttgart 01:22:34

Measure Your Performance Against Top Athletes

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