Dive into this athlete’s performance at 2024 Houston 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
124 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 124 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 124 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Sivertson James'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 Sivertson James'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 124 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 Sivertson James'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 Sivertson James'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
13:01.
Check the detail of the improvement plan below.
Based on 124 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
James Sivertson's performance in the 2024 Houston HYROX race places him solidly in the top 60% of both his age group and overall athletes, showcasing strengths in specific areas while also highlighting opportunities for improvement. An analysis of his total running time, which was 01:42 slower than the average, suggests that while James has a good base, there's room for improvement in his running efficiency and endurance. His exceptional performance in strength-focused segments such as the Sled Push, Sled Pull, and Wall Balls indicates a strong strength profile. However, the significantly slower Roxzone time indicates a need for enhanced overall fitness and quicker transitions between exercises. His pacing at the beginning was slightly better than average but slowed down in subsequent running segments, suggesting an initial overestimation of pacing strategy.
Segments to Improve:
Roxzone: James's Roxzone time was considerably slower than average, indicating prolonged rest or transition periods. To improve, focus on interval training that mimics the race's structure, alternating between high-intensity exercises and short rest periods to enhance recovery speed and transition efficiency. Specific drills like circuit training, including a mix of strength and cardio stations, can simulate race conditions, improving both physical endurance and transition speed.
Total Running Time: To address the slower overall running time, James should incorporate interval running, tempo runs, and long, slow distance (LSD) workouts into his training. Interval running will improve speed and cardiovascular efficiency, while tempo runs help in sustaining high speeds over longer distances. LSD workouts will enhance overall endurance, crucial for maintaining pace throughout the race.
Burpees Broad Jump: This segment's slower pace can be improved through plyometric exercises such as squat jumps, box jumps, and lunges, focusing on explosive power and efficiency in movement. Practicing the specific technique of the burpee broad jump, focusing on minimizing ground contact time and maximizing jump distance, will also be beneficial.
Rowing: For rowing, improving technique and power is key. Incorporating rowing intervals into training, focusing on strong, consistent strokes and efficient transitions from the catch to the drive phase, will help. Strength training targeting the back, shoulders, and legs will also contribute to a more powerful stroke.
Race Strategies:
Start Conservatively: James should consider starting the race at a slightly more conservative pace to ensure he has the energy to maintain or increase his pace in later stages. This strategy will help prevent burnout and allow for a stronger finish.
Transitions: Reducing transition times in the Roxzone can significantly improve overall performance. Practicing quick transitions between exercises in training, possibly by setting up a mini-circuit that mimics the race's structure, will help in minimizing rest times and improving overall race rhythm.
Strength and Endurance Balance: Given James's strength in power-focused segments, maintaining this advantage while improving endurance aspects will create a more balanced athlete profile. A tailored training program that does not neglect strength while emphasizing running endurance will be critical.
Pacing Strategy: Implementing a pacing strategy that starts conservatively and gradually increases intensity can help manage energy levels throughout the race more effectively. Using a heart rate monitor or a pacing device during training and races can aid in maintaining the desired pace.
By focusing on these areas of improvement and implementing the suggested strategies and exercises, James can enhance his overall performance in future HYROX races, potentially achieving better rankings in both his age group and overall.