Dive into this athlete’s performance at 2024 Melbourne 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 Spencer Brad'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 Spencer Brad'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 Spencer Brad'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 Spencer Brad'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
06:55.
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
Brad Spencer demonstrated a commendable performance at the 2024 Melbourne Hyrox race, particularly excelling in the running segments. With a total running time of 43:06, he was 4:30 faster than the average, indicating a strong running profile. His overall rank placed him in the top 46% of all athletes, showing competitive strength in his age group. Initially, Brad started strong, with running segments 1 through 4 significantly faster than average, suggesting a fast start. However, in strength-based segments like the Burpees Broad Jump, Sandbag Lunges, and Wall Balls, Brad lost considerable time, highlighting them as areas needing improvement. Transition times were slightly better than average, but there is room for enhancement to maximize overall efficiency.
Segments to Improve
Wall Balls: This segment was 2:22 slower than average. To improve, focus on muscle endurance and proper form. Incorporate high-rep wall ball sets and medicine ball thrusters into the routine. Pay attention to the squat depth and ensure a consistent release point for the ball to minimize fatigue.
Sandbag Lunges: Being 2:19 slower indicates a need to enhance lower body strength and stability. Integrate exercises like weighted lunges and sandbag carries in training. Focus on maintaining core stability and balance through single-leg exercises and core strengthening drills.
Burpees Broad Jump: Improve by incorporating plyometric drills such as box jumps and burpee variations. Focus on explosive power and agility to transition smoothly from the burpee into the broad jump.
Sled Pull: To enhance performance, work on back and grip strength. Implement sled pull practice with varied weights and incorporate rowing machine workouts to mimic the pulling motion.
Roxzone: While slightly better than average, improving transition speed can cut down on time. Practice transition drills that mimic race conditions to ensure smoother and quicker movements between zones.
Race Strategies
Maintain a Steady Pace: Avoid starting too fast to conserve energy for strength-based segments. Aim for a consistent pace that balances speed and endurance.
Improve Transition Efficiency: Practice quick gear changes and mental preparation during transitions to minimize time spent in the Roxzone.
Focus on Form and Technique: In strength segments, prioritize proper form to reduce fatigue and enhance performance. This will also decrease the risk of injury during high-intensity segments.
Simulate Race Conditions: Conduct training sessions that mimic race scenarios, focusing on the order of events and practicing compromised running after strength exercises to build endurance and adaptability.
By focusing on these strategic improvements and training recommendations, Brad can enhance his overall performance and become more competitive in future races.