Dive into this athlete’s performance at 2024 Marseille 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.
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.
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.
This section showcases the entire Dhjan Frederic'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 Dhjan Frederic's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Dhjan Frederic'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.
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 Dhjan Frederic'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 04:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:32 | 06:22 to 04:50 | 35.0% |
| Sled Pull | 01:22 | 05:53 to 04:31 | 31.2% |
| Wall Balls | 00:48 | 06:41 to 05:53 | 18.3% |
| Sandbag Lunges | 00:25 | 05:07 to 04:42 | 9.5% |
| Ski Erg | 00:15 | 04:36 to 04:21 | 5.7% |
| Rowing | 00:01 | 04:43 to 04:42 | 0.4% |
| Sled Push | 00:00 | 02:28 to 02:28 | 0.0% |
| Farmers Carry | 00:00 | 01:25 to 01:25 | 0.0% |
| Run Total | 00:00 | 39:19 to 39:19 | 0.0% |
| Dhjan Frederic | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:57 | 00:00 | 04:33 +01:24 | 00:00 +00:00 |
| Ski Erg | 04:36 | 05:57 | 04:25 +00:11 | 04:33 +01:24 |
| Running 2 | 04:18 | 10:33 | 04:53 -00:35 | 08:58 +01:35 |
| Sled Push | 02:28 | 14:51 | 02:52 -00:24 | 13:51 +01:00 |
| Running 3 | 04:48 | 17:19 | 05:19 -00:31 | 16:43 +00:36 |
| Sled Pull | 05:53 | 22:07 | 04:50 +01:03 | 22:02 +00:05 |
| Running 4 | 04:58 | 28:00 | 05:17 -00:19 | 26:52 +01:08 |
| Burpees Broad Jump | 06:22 | 32:58 | 05:10 +01:12 | 32:09 +00:49 |
| Running 5 | 04:59 | 39:20 | 05:27 -00:28 | 37:19 +02:01 |
| Rowing | 04:43 | 44:19 | 04:47 -00:04 | 42:46 +01:33 |
| Running 6 | 04:45 | 49:02 | 05:18 -00:33 | 47:33 +01:29 |
| Farmers Carry | 01:25 | 53:47 | 02:09 -00:44 | 52:51 +00:56 |
| Running 7 | 04:38 | 55:12 | 05:18 -00:40 | 55:00 +00:12 |
| Sandbag Lunges | 05:07 | 59:50 | 04:59 +00:08 | 01:00:18 -00:28 |
| Running 8 | 04:59 | 01:04:57 | 05:52 -00:53 | 01:05:17 -00:20 |
| Wall Balls | 06:41 | 01:09:56 | 06:17 +00:24 | 01:11:09 -01:13 |
| Roxzone | 07:33 | 01:24:02 | 06:36 +00:57 | 01:24:02 |
Frederic, congratulations on completing the 2024 Marseille Hyrox! Finishing in the top 54% overall and 39% in your age group shows you're in a solid spot—but we both know you can do better! Your total time of 1:24:02 is commendable, especially with a total running time of 39:19, which is faster than the average. This indicates a strong runner profile, but we need to dial in your strength and endurance in specific segments to fully unleash your potential. Your pacing strategy seems to have been a bit off; starting with a slower-than-average running split might have set a challenging tone for the rest of the race. Let’s tighten that up and make sure you’re firing on all cylinders next time! 💥
Here are the segments that need your focused attention:
Burpees Broad Jump: This segment was a tough one for you. To improve, focus on your form and rhythm. Try incorporating burpee box jumps into your training. This will help you transition quickly from the ground to a jump, improving your explosiveness. Practice sets of 10-15 reps, ensuring you maintain a steady pace. Also, consider doing plyometric drills to enhance your overall power. Remember, every burpee is a chance to launch your body into greatness—just don’t forget to breathe!
Sled Pull: A 1:03 slowdown is significant here. You need to work on your grip strength and pulling technique. Try practicing with a heavy rope or resistance bands. Focus on short, explosive pulls using your legs and core—think of it as dragging your dreams closer to you! Incorporate sled pulls into your weekly routine, aiming for 3-4 sets of 20-30 meters. Keep your back straight, and drive with your legs. If you can pull the weight of your doubts, you can pull that sled! 💪
Wall Balls: At 6:41, you’ve got room for improvement. Incorporate weighted squats and medicine ball slams into your workouts. Focus on explosive upward movements and ensure your form is solid. Aim for sets of 15-20 reps, working on speed and accuracy. Remember, if your wall balls aren’t making you sweat, you’re not doing them right! 🏆
Sandbag Lunges: You were merely 9 seconds off average, but every second counts. Work on your lunging technique by incorporating weighted lunges into your routine. You can also do walking lunges with a sandbag to simulate the race conditions. Aim for 3 sets of 10-12 lunges per leg. Keep your core engaged—your stability will improve, and those lunges will feel like a breeze. Just remember, lunging isn’t just a movement; it’s a leap toward greatness!
During the race, consider these strategies:
Frederic, you’ve got the heart of a lion and the spirit of a champion! As you refine your technique and address these segments, remember that improvement is a journey, not a destination. Each workout brings you closer to your goals. Embrace the challenge; after all, it’s not just about racing; it’s about becoming the best version of yourself. “You’re not here to be average; you’re here to be awesome!” Keep that mindset, and let’s crush the next race together. You’ve got this! 💥
See you in the roxzone!
The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Church Chris | 2024 Sports Direct HYROX London | 01:24:03 | |
| Vermus Kevin | 2024 Marseille | 01:24:20 | |
| Oh Wen Wee Ken | 2024 Hong Kong | 01:24:03 | |
| Lux Sebastian | 2024 Frankfurt | 01:23:57 | |
| Baan Guus | 2024 Rotterdam | 01:24:08 | |
| Rehag Ralf | 2023 Hamburg | 01:24:01 | |
| Keetz Jon | 2023 Los Angeles | 01:24:31 | |
| Tomkins Paul | 2024 London | 01:23:37 | |
| Bates Daniel | 2022 Birmingham | 01:24:05 | |
| Zandecki Artur | 2023 Warschau | 01:24:10 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
