Dive into this athlete’s performance at 2024 London 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
951 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 951 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 951 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Van Staden Alwyn'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 Van Staden Alwyn'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 951 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 Van Staden Alwyn'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 Van Staden Alwyn'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
03:44.
Check the detail of the improvement plan below.
Based on 951 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alwyn, you crushed it out there at the 2024 London HYROX, finishing in an impressive 01:46:01, placing you in the top 13% overall! 🚀 Your total running time of 00:50:44 is a full 59 seconds faster than average, which clearly shows you have a runner's profile. Your best running lap at 00:05:04 is something to be proud of, showing you’ve got some serious pace when the legs are pumping.
However, it looks like you hit the gas a bit too soon in the first running segment, coming in at 00:06:22, which is 01:07 slower than average. It’s like starting a race with a slow-cooked meal—takes longer to get to the good stuff! Your overall pacing suggests you might be a bit more comfortable on the run, but you need to dial in your strength training to match that speed. Let’s work on making those strength segments feel a little less like a wrestling match with a bear, shall we?
Segments to Improve:
Sled Pull: Coming in at 00:09:16, you were 02:58 slower than average. This is a big area for improvement! To tackle this, incorporate more deadlifts and sled pulls into your routine. Focus on explosive pulls—think of it as a tug-of-war with a very stubborn friend. Try adding in single-arm rows to improve grip strength and stability.
Roxzone: You spent 00:10:43 in transition, which is 01:24 slower than average. Let’s streamline that! Work on your transition times by simulating race conditions in training. Practice moving quickly between exercises, and try to minimize rest periods. Think of it as the “Hyrox Hustle”—less time resting, more time racing! 🏃♂️💨
Wall Balls: At 00:07:59, you were 00:49 faster than average, but there’s room to shave off even more time. Focus on your mechanics—make sure your squat and throw are smooth and fluid. Incorporate medicine ball slams to build explosive power, and try to keep your core engaged throughout.
Burpees Broad Jump: You clocked in at 00:06:38, which is 00:31 faster than average. While it's a decent time, refining your technique can help. Work on your burpee form to ensure you’re jumping as far as possible with each rep. Incorporate box jumps into your routine to improve explosive power and confidence in the jump.
Race Strategies:
Start conservatively with your pacing on the first run. Aim for a consistent effort that allows you to maintain speed in later segments. Remember, it’s a marathon, not a sprint—unless, of course, you’re sprinting to the finish line!
During strength segments, focus on maintaining form rather than speed. A strong foundation will pay off in the later running segments. Think of it this way: good form is like the GPS for your body—it keeps you on track!
Practice your transitions in training. Set up mock race scenarios where you move from one exercise to another, focusing on speed and efficiency. Treat it like a relay race—every second counts!
Incorporate more high-intensity interval training (HIIT) sessions to boost your overall fitness, which will help with your Roxzone times. Think of it as a short, intense date with your fitness—make it count!
Conclusion:
Alwyn, you’ve got a brilliant foundation to build upon! Your running ability puts you ahead of the curve, but let’s not forget about those strength segments. With a bit of focused training, you’ll turn those weaknesses into strengths faster than a cheetah on espresso! Remember, “Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do.” Keep pushing yourself, keep improving, and keep that positive attitude. You’ve got this, champ! 💪
Stay strong, keep racing, and remember, the only bad workout is the one you didn’t do! From your Rox-Coach, keep smashing those goals! 💥