Dive into this athlete’s performance at 2024 World Championships Nice 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 Banks David'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 Banks David'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 Banks David'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 Banks David'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
04:39.
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:
David Banks showcased a commendable performance in the 2024 World Championships Nice, securing a top 20% overall rank and a remarkable third in his age group. A standout aspect of David's race was his total running time, which was 00:45 faster than average, indicating a strong running profile. However, his performance in strength-focused segments like wall balls, burpees broad jump, and sandbag lunges suggests a need for improvement in strength training. Additionally, his pacing in the initial run was slower, indicating potential for a more aggressive start. David's performance can be described as that of a hybrid athlete with a slight inclination towards running, highlighting the importance of balanced training to enhance strength components and maintain his running prowess.
Segments to Improve:
Wall Balls: The most significant area for improvement is the Wall Balls segment, where David was markedly slower than average. To improve, focus on high-volume wall ball workouts to build muscular endurance. Incorporate sets of increasing repetitions, starting from 10 to 50 reps, with minimal rest between sets. Emphasize form, particularly the depth of the squat and the efficiency of the throw, to ensure energy isn't wasted.
Burpees Broad Jump: Improvement in this segment can be achieved by incorporating plyometric exercises to improve explosive power and agility. Box jumps, squat jumps, and broad jumps should be part of the weekly training regimen. Practicing burpees separately for speed and then combining them with broad jumps can help in reducing the time taken for this segment.
Sandbag Lunges: To enhance performance in sandbag lunges, focus on strengthening the core, glutes, and quads. Weighted lunges, deadlifts, and squats can build the necessary strength. Practicing lunges with a progressively heavier sandbag can also acclimate the body to the demands of this segment.
Running Post Strength Segments: Since David shows a decrease in running efficiency post certain strength exercises, interval running after strength workouts can help. This would simulate the race conditions and improve his ability to maintain running pace even after exhausting strength segments.
Race Strategies:
Start Strong: Considering David's slower start in the initial running segment, a more aggressive start could benefit his overall time. Warming up thoroughly with dynamic stretching and a short jog, followed by a few sprint intervals, can prepare his body for a stronger start.
Efficient Transitions (Roxzone): While David's Roxzone time is faster than average, further reducing transition times can contribute to a better overall time. Practicing quick transitions between running and strength exercises during training sessions can improve efficiency on race day.
Pacing Strategy: Given the indications of a strong running profile but areas of improvement in strength, adopting a pacing strategy that allows for conservation of energy for strength segments can be beneficial. For example, running at a steady, sustainable pace rather than pushing the limits in the initial runs can save energy for more demanding strength exercises.
Strength Endurance Focus: Integrating more strength endurance workouts into the training regimen can help balance David's hybrid profile. This includes circuit training that combines high-intensity strength exercises with short bursts of running or rowing to mimic race conditions closely.
By addressing these specific areas of improvement and implementing strategic adjustments, David can look forward to enhancing his performance in future races, potentially climbing higher in the rankings and achieving an even more balanced athlete profile.