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 Xu Kyle'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 Xu Kyle'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 Xu Kyle'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 Xu Kyle'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
03:25.
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
Kyle Xu delivered a commendable performance at the 2024 Melbourne Hyrox race, ranking in the top 49% overall and top 53% in his age group. Notably, Kyle's total running time was 1:38 faster than the average, indicating a strong running profile. His fastest running lap was an impressive 00:05:14, signifying his ability to maintain a competitive pace over multiple segments. However, his pacing strategy might need adjustment, as his initial segments were slower compared to later ones, suggesting a conservative start. His running prowess surpasses his strength-based exercises, which offers insight into areas for targeted improvement.
Segments to Improve
Sandbag Lunges: This segment was significantly slower than average. To enhance performance, focus on improving leg strength and endurance. Incorporate exercises such as weighted lunges, step-ups, and Bulgarian split squats. Pay attention to form, ensuring proper knee alignment and core engagement to maximize efficiency and prevent injury.
Roxzone: Transition times were slower, suggesting room for improvement in overall fitness and transition efficiency. Practice quick transitions in training by simulating race conditions. Use drills like shuttle runs with immediate shift to a different exercise, focusing on minimizing rest periods.
Sled Pull: Time spent on the sled pull was considerably slower. Enhancing upper body and grip strength will be beneficial. Incorporate exercises such as pull-ups, bent-over rows, and farmer’s walks. Focus on hand positioning and grip techniques during sled pulls to maximize power output.
Wall Balls: Although only slightly slower than average, optimizing technique can yield time gains. Practice wall balls with a focus on maintaining a steady rhythm and consistent squat depth. Incorporate plyometric exercises to improve explosive strength required for this segment.
Rowing: Time was slightly below average, indicating potential for improvement. Focus on stroke efficiency and power. Include interval rowing sessions with a focus on maintaining a strong catch position and powerful drive phase.
Race Strategies
Adjust Pacing: Consider a more aggressive start to avoid lagging behind early on. However, ensure not to overexert, maintaining enough energy for later segments.
Optimize Transitions: Practice reducing transition times in training to improve Roxzone performance. Aim to quickly shift mental focus between exercises to minimize downtime.
Focus on Strength Training: Given Kyle’s strong running profile, incorporating more strength-based training will create a more balanced performance. Prioritize compound movements and functional training that mimic race conditions.