Dive into this athlete’s performance at 2024 Berlin 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.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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 Green Ethan'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 Green Ethan'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 Green Ethan'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 Green Ethan'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
10:59.
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:
Ethan Green's performance in the 2024 Berlin HYROX race places him solidly in the top half of his age group and overall, showcasing a balanced profile that suggests proficiency in both running and strength exercises. His overall rank and age group rank indicate a competitive spirit and a strong baseline fitness level. However, his total running time being exactly average suggests that while Ethan is a competent runner, there might be significant room for improvement in either his running efficiency or his strength training regimen to push him into the top tier of his age group. The fact that his best running lap was 00:05:44 highlights a potential for speed that could be further exploited with targeted training. The pacing across the first four running segments would suggest a consistent performance, but optimizing pacing strategy might offer opportunities for improvement.
Segments to Improve:
Roxzone Time: Given that Ethan's Roxzone time might be slower than average, it indicates either more extended rest periods or slower transitions between exercise zones. To improve, Ethan should focus on enhancing his overall fitness level and working on quicker transitions. Drills that mimic the rapid shift from one exercise to the next, such as circuit training with minimal rest intervals, can help. Additionally, practicing specific transitions frequently will build muscle memory for a swifter switch.
Strength vs. Running: Since Ethan's total running time is average, it suggests a need to focus more on either strength or running, depending on the comparative analysis with strength segments. If his strength segments are significantly better, focusing more on running endurance and speed work will help. Conversely, if running is the stronger suit, increasing strength training intensity and volume, particularly with exercises that mimic race movements (e.g., sled push, burpees, and weighted squats) could yield better results.
Race Strategies:
Improved Pacing: Ethan should experiment with different pacing strategies in training to find the optimal balance between speed and endurance. Starting slightly below race pace and gradually increasing might help conserve energy for a stronger finish. Utilizing a smartwatch or running app to monitor pace in real-time during training and races could provide valuable feedback.
Transition Efficiency: Reducing time in the Roxzone can be achieved through practice and strategic planning. Ethan should simulate race conditions by setting up a training circuit that includes running to different stations and quickly transitioning to the next exercise. This would not only improve his transition time but also his ability to recover while moving.
Strength and Endurance Balance: Depending on which area needs more emphasis, Ethan should adjust his training volume accordingly. For improved running, interval training with a mix of short sprints and longer, steady-state runs can help boost both speed and endurance. For strength, complex movements that engage multiple muscle groups simultaneously, performed under time pressure, can increase muscular endurance and power.
In conclusion, Ethan Green shows promising potential based on his HYROX race performance. With targeted training focused on improving transition times, optimizing pacing, and balancing strength and endurance training, Ethan can look forward to achieving even better results in future races. Consistency, strategic planning, and incorporating feedback from each race into his training regimen will be key to his continued improvement.