Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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
639 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 639 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 639 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Ocampo Frank'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 Ocampo Frank'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 639 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 Ocampo Frank'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 Ocampo Frank'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
08:03.
Check the detail of the improvement plan below.
Based on 639 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Frank Ocampo showcased a commendable effort in the 2024 Sports Direct HYROX London, landing in the top 50% of all athletes and the top 55% of his age group. His performance reveals a strong inclination towards strength-oriented exercises, with notable achievements in the Ski Erg and Sled Push segments, where he significantly outperformed the average. However, his total running time was slightly slower than average, indicating a potential area for improvement. Frank's pacing appeared uneven across the race, starting slower in the initial running segments but improving in later stages, suggesting initial underestimation of his running capability or a strategy to conserve energy for later challenges. His profile leans towards a hybrid athlete, but with a stronger showing in strength exercises than in running.
Segments to Improve:
Sandbag Lunges: Frank's performance in the Sandbag Lunges was significantly slower than average. To improve, focus on leg strength and endurance training. Incorporate weighted lunges, step-ups, and squats into routine workouts. Additionally, practice lunges with varying sandbag positions to improve balance and core stability. Endurance training should also include longer sets of lunges without weight to build stamina.
Burpees Broad Jump: This segment was another area of challenge. To enhance performance, Frank should work on explosive strength and coordination. Plyometric exercises such as box jumps, broad jumps, and burpees will build the required power. Integrating agility drills can also improve coordination and speed, aiding in quicker completion of this segment.
Sled Pull: The slower time here suggests a need for increased pulling strength and technique refinement. Incorporating deadlifts, rows, and pull exercises can build the necessary muscle groups. Practice with weighted sled pulls, focusing on maintaining a stable posture and consistent pace, will also be beneficial.
Farmers Carry: To improve grip strength and endurance, which are crucial for this segment, add grip-specific exercises such as farmers walks with increasing distances and weights, dead hangs, and wrist curls. Endurance training that mimics prolonged tension on the muscles will also be helpful.
For compromised running scenarios post specific exercises, Frank should integrate transition runs into his training. This involves short runs after strength workouts to adapt his body to running under fatigue. Improving cardiovascular endurance through interval training, tempo runs, and long-distance runs will also enhance his running segments.
Race Strategies:
Pacing: Implement a more consistent pacing strategy throughout the race. Starting too slow can compromise overall time, while starting too fast can lead to early fatigue. Use interval training to find and maintain an optimal pace that balances endurance and speed.
Transitions: Frank's Roxzone time was faster than average, indicating efficient transitions. However, there's always room for improvement. Practicing quick transitions between exercises, including setting up and dismounting equipment, can shave off valuable seconds.
Energy Conservation: Focus on energy management throughout the race. This includes strategic pacing, but also nutrition and hydration strategies that support sustained performance. Practice race-day nutrition during training to find what works best.
Mental Preparation: Mental toughness can be as crucial as physical preparation. Visualization techniques, goal setting, and positive self-talk can help Frank maintain focus and cope with discomfort during the most challenging segments of the race.
By addressing these areas for improvement and implementing the suggested training strategies and race-day tactics, Frank Ocampo can expect to see significant gains in his future HYROX race performances.