Dive into this athlete’s performance at 2024 Rimini 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
ITA Men #133025 01:30:28
158th in
AG
| Top 13.7%
626th | Top 54.2%
+01:53
46:30
Run Total
+00:15
05:49
Avg. Lap
+00:43
05:28
Best Lap
-02:34
35:48
Workout Total
-00:19
04:28
Avg. Workout
+00:45
08:15
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 Puntus Mark'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 Puntus Mark'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 Puntus Mark'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 Puntus Mark'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
02:55.
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:
Mark Puntus has showcased a commendable effort in the 2024 Rimini HYROX event, placing in the top 40% of all athletes and 42% within his age group. His performance demonstrates a well-rounded athlete with a slight inclination towards strength-based exercises, as evidenced by his faster than average times in strength-focused segments such as the Sled Push, Sled Pull, Farmers Carry, and Sandbag Lunges. However, his overall running time was 01:30 slower than average, suggesting that while Mark has a solid foundation in strength, his running endurance and speed may be areas for improvement. The Roxzone time also indicates room for enhancement in overall fitness and transition efficiency between exercises.
Segments to Improve:
Total Running Time: Mark's running segments, overall, were slower than average, indicating a potential area of focus. To improve, Mark should incorporate interval training to enhance his running speed and endurance. Intervals of 400m runs at a fast pace followed by 400m jogs for recovery, repeated 8-10 times, can be beneficial. Additionally, incorporating hill sprints and tempo runs can improve running efficiency and stamina over varied terrains, which is crucial for HYROX races.
Roxzone: The slower Roxzone time suggests that Mark could benefit from improving his transition times and overall fitness. Incorporating circuit training into his routine, with minimal rest between sets, can help improve his ability to swiftly move from one exercise to the next. Practicing transitions during training sessions, such as quickly moving from a running segment to strength exercises, can also reduce Roxzone time.
Wall Balls and Burpees Broad Jump: Although Mark performed relatively well in these segments, there's room for improvement. For Wall Balls, focusing on squat depth and explosive power through the hips can enhance efficiency. Practicing Wall Balls with a heavier ball than used in competitions can also build strength. For Burpees Broad Jump, working on plyometric exercises like box jumps, and broad jumps can improve explosive power, while practicing burpees with an emphasis on minimizing ground contact time can enhance speed and efficiency.
Race Strategies:
Pacing: Mark should consider starting the running segments at a conservative pace, gradually increasing his speed. This strategy can help prevent early fatigue, allowing for a stronger finish. Monitoring heart rate can also aid in maintaining a sustainable effort throughout the race.
Strength Training Integration: Given Mark's strength in specific exercises, integrating strength training with endurance components in the same workout can mimic race conditions more closely. For example, following a running interval with a strength exercise can help his body adapt to the demands of transitioning between different types of exertion during the race.
Transitions: Practicing efficient transitions between exercises can shave precious seconds off the overall time. This includes setting up equipment in a way that minimizes movement and time between exercises and practicing these transitions as part of the training routine.
Recovery and Nutrition: Implementing a solid recovery and nutrition plan leading up to and on race day can significantly affect performance. Focusing on hydration, electrolyte balance, and carbohydrate intake can help maintain energy levels, while post-race recovery techniques such as stretching, foam rolling, and adequate protein intake can aid in quicker recovery.
By focusing on these identified areas of improvement and implementing the suggested training strategies, Mark Puntus has the potential to significantly enhance his performance in future HYROX races. Balancing strength and endurance training, while also refining race-day strategies, will be key to his continued success.
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