Dive into this athlete’s performance at 2024 Frankfurt 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 Steventon John'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 Steventon John'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 Steventon John'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 Steventon John'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
04:38.
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:
John, you've put in a solid effort at the 2024 Frankfurt Hyrox event, finishing with an overall time of 01:24:05. That places you in the top 48% of all competitors and the top 42% in your age group. Not bad for a day’s work! Your total running time of 00:41:58 was right on par with the average, but let's break that down a little.
Your pacing shows some interesting trends; you started out fast in the first running segment, clocking in at 00:04:25—that’s a solid eight seconds faster than average! However, this quick start may have cost you later on, as your subsequent running segments began to slow down, particularly in Running 4 where you hit 00:05:25. It looks like you're more of a hybrid athlete, with a slight edge towards running, but we need to build your strength to balance things out. Remember, it’s not just about speed; it’s about sustaining that speed throughout the race!
Segments to Improve:
Now, let's dive into the segments that really need some TLC. Here’s where we can turn your weaknesses into strengths:
Burpees Broad Jump: You clocked in at 00:06:50, which was a whopping 01:39 slower than average. This is a high-intensity exercise that combines cardiovascular fitness with explosive power. Focus on technique to maximize efficiency. Practice burpees in sets of 10, and work on your jump height. Try using a box or bench to measure your height, and aim to increase it weekly. Incorporate plyometrics like jump squats and box jumps to build explosive strength.
Sandbag Lunges: At 00:05:42, you were 00:43 slower than average. This indicates a need for both strength and endurance in your legs. To improve, include weighted lunges in your routine—aim for 3 sets of 10-12 reps per leg, increasing the weight gradually. Also, consider doing lunges with a twist to engage your core better, which is crucial for stability during Hyrox.
Farmers Carry: Your time of 00:02:30 was 00:21 slower than average. This exercise tests your grip strength, core stability, and overall strength endurance. To enhance this, add Farmers Carry drills to your weekly routine. Start with lighter weights and increase gradually. Aim for distances of 40-60 meters, focusing on maintaining proper posture and a strong grip. Incorporate heavy carries into your training to simulate race conditions.
Roxzone: Your time of 00:05:52 is faster than average, which is great! But let’s capitalize on that by finding ways to transition faster. Incorporate drills that simulate transitions between exercises. Time yourself during practice to see where you can shave off seconds. Consider working on your overall fitness to reduce rest time and improve recovery between exercises.
Race Strategies:
Here are some race-day strategies to help you optimize your performance:
Pacing: Start strong but don't go all out in the first segment. Focus on maintaining a sustainable pace that you can hold throughout the race. Think of it like a marathon; it’s not a sprint!
Transitions: Practice your transitions during training. The goal is to minimize downtime between exercises. Have your gear ready and practice moving directly from one task to the next. Think of it as a game of musical chairs, but you're always the last one standing! 🪑
Nutrition and Hydration: Fuel your body properly leading into the race. Make sure you're hydrated and have consumed enough carbs to keep your energy levels high. Think of food as the fuel for your race car; you wouldn't race on an empty tank, right?
Mindset: Keep that mental toughness in check! Remind yourself of why you’re doing this. As Jocko Willink says, "Discipline equals freedom." Keep pushing through the discomfort—you've got this!
Conclusion:
John, you’ve shown that you can hang with the competition, but there’s always room for improvement! Focus on turning those weaknesses into strengths through targeted training. Remember, every workout is an opportunity to get better, and every second counts in the Hyrox arena. Embrace the grind, because as David Goggins says, “Most of us don’t stop to think about how we can improve. We just go through life on autopilot.” Don’t be on autopilot; be the pilot of your fitness destiny! 💪
Now, go crush those training sessions! The Rox-Coach believes in you! 💥🏆
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men