Dive into this athlete’s performance at 2024 Milan 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 Hanson Ben'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 Hanson Ben'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 Hanson Ben'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 Hanson Ben'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
10:32.
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
Ben Hanson delivered a commendable performance at the 2024 Milan Hyrox race, finishing with an overall time of 01:39:09. Notably, Ben showcased a strong running profile, completing the total running time 10:09 faster than the average, highlighting his superior endurance and speed. His fastest running lap was an impressive 00:04:01. However, the analysis of his pacing from Running 1 to Running 4 suggests that he may have started slightly conservatively but quickly found his stride, maintaining a consistently high pace in subsequent running segments. The data indicates Ben exhibits a strong runner's profile, suggesting a need to balance this with increased strength training to enhance his performance in strength-based segments.
Segments to Improve
Burpees Broad Jump: This was the weakest segment for Ben, clocking in at 03:21 slower than average. To improve, focus on explosive power and endurance. Suggested exercises: Plyometric drills such as box jumps, squat jumps, and explosive push-ups. Incorporate high-intensity interval training (HIIT) to build stamina.
Wall Balls: Taking 02:50 longer than average, Ben should focus on improving his squat form and explosive power. Suggested exercises: Wall ball practice with lighter weights to perfect technique, then gradually increase weight. Incorporate squat variations (e.g., goblet squats, overhead squats) to build strength.
Sled Pull: Ben took 02:44 longer than average, indicating a need for greater upper body and core strength. Suggested exercises: Incorporate sled pulls with varying weights, focusing on form and consistent pulls. Strengthen the back and shoulders with exercises like bent-over rows, and improve grip strength with farmer's carries.
Roxzone: The transition time was 00:45 slower than average. Focus on improving overall fitness and transition efficiency. Suggested exercises: Transition drills that mimic race conditions, practicing quick changes between running and strength exercises.
Sled Push: This segment was 00:46 slower than average. Focus on lower body strength and pushing power. Suggested exercises: Sled pushes with incremental weight increases, squats, and leg press exercises to build leg strength.
Farmers Carry: Slightly slower than average by 00:06. Focus on improving grip strength and endurance. Suggested exercises: Regular farmer's carries with varying weights and distances, as well as grip-strengthening exercises like dead hangs and wrist curls.
Race Strategies
Balanced Pacing: While Ben's running segments are strong, maintaining a balanced pace across all segments will prevent premature exhaustion and conserve energy for strength exercises.
Efficient Transitions: Practice transitioning quickly between running and strength segments to minimize roxzone time. Use visualization techniques and mental rehearsals to prepare for smooth transitions.
Strength-Endurance Combo: Incorporate workouts that simulate race conditions, alternating between running and strength exercises to build endurance and strength simultaneously.
Focus on Form: Prioritize technique in strength segments to improve efficiency and reduce time. Seek guidance from a coach or trainer to fine-tune form and prevent injuries.