Dive into this athlete’s performance at 2022 New York 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 442 similar athletes.
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.
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.
This section showcases the entire Russo 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 Russo Frank's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Russo 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.
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 Russo 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 20:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 20:21 | 01:14:34 to 54:13 | 100.0% |
| Ski Erg | 00:00 | 04:31 to 04:31 | 0.0% |
| Sled Push | 00:00 | 03:12 to 03:12 | 0.0% |
| Sled Pull | 00:00 | 06:00 to 06:00 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:30 to 06:30 | 0.0% |
| Rowing | 00:00 | 04:52 to 04:52 | 0.0% |
| Farmers Carry | 00:00 | 02:15 to 02:15 | 0.0% |
| Sandbag Lunges | 00:00 | 07:07 to 07:07 | 0.0% |
| Wall Balls | 00:00 | 05:31 to 05:31 | 0.0% |
| Russo Frank | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:41 | 00:00 | 05:35 +01:06 | 00:00 +00:00 |
| Ski Erg | 04:31 | 06:41 | 04:55 -00:24 | 05:35 +01:06 |
| Running 2 | 08:04 | 11:12 | 06:23 +01:41 | 10:30 +00:42 |
| Sled Push | 03:12 | 19:16 | 03:58 -00:46 | 16:53 +02:23 |
| Running 3 | 10:07 | 22:28 | 07:08 +02:59 | 20:51 +01:37 |
| Sled Pull | 06:00 | 32:35 | 06:58 -00:58 | 27:59 +04:36 |
| Running 4 | 10:16 | 38:35 | 07:09 +03:07 | 34:57 +03:38 |
| Burpees Broad Jump | 06:30 | 48:51 | 08:25 -01:55 | 42:06 +06:45 |
| Running 5 | 09:46 | 55:21 | 07:35 +02:11 | 50:31 +04:50 |
| Rowing | 04:52 | 01:05:07 | 05:31 -00:39 | 58:06 +07:01 |
| Running 6 | 09:33 | 01:09:59 | 07:16 +02:17 | 01:03:37 +06:22 |
| Farmers Carry | 02:15 | 01:19:32 | 02:55 -00:40 | 01:10:53 +08:39 |
| Running 7 | 09:45 | 01:21:47 | 07:15 +02:30 | 01:13:48 +07:59 |
| Sandbag Lunges | 07:07 | 01:31:32 | 07:48 -00:41 | 01:21:03 +10:29 |
| Running 8 | 10:26 | 01:38:39 | 09:13 +01:13 | 01:28:51 +09:48 |
| Wall Balls | 05:31 | 01:49:05 | 09:52 -04:21 | 01:38:04 +11:01 |
| Roxzone | 04:20 | 01:58:48 | 10:52 -06:32 | 01:58:48 |
In terms of his splits, Frank had a best running lap time of 00:06:41. However, his running segments were generally slower than the average, with Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8 all being slower than average.
To improve his running segments, Frank should prioritize training for endurance and speed. Incorporating interval training, tempo runs, and hill workouts can help improve his running speed and efficiency. Additionally, adding strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises, can help improve his running performance.
In terms of form corrections, Frank should focus on maintaining proper running form throughout the race. This includes maintaining an upright posture, engaging his core, and having a quick turnover with his feet. He can practice drills such as high knees, butt kicks, and strides to improve his running form and efficiency.
Frank should also make sure to properly fuel and hydrate himself before and during the race. Proper nutrition and hydration can greatly impact performance and endurance. He should consider consulting with a sports nutritionist to create a personalized nutrition plan for the race.
Lastly, Frank should mentally prepare himself for the race by visualizing success and setting specific goals. Having a positive mindset and focusing on his strengths can help him push through any challenges during the race. He should also practice mental strategies, such as positive self-talk and visualization techniques, to maintain motivation and focus during the race.
Overall, by implementing these training strategies and race strategies, Frank can improve his performance in future Hyrox races. With a focus on improving his running segments and pacing himself properly, he can strive for a higher rank and better overall time.
| Similar Athletes | |||
|---|---|---|---|
| Ventre Michael | 2022 Amsterdam | 01:58:58 | |
| Manitasevic Daniel | 2019 Hamburg | 01:58:38 | |
| Evans Thomas | 2024 Manchester | 01:58:46 | |
| Christopher Brandon | 2024 Singapore | 01:58:54 | |
| Van Rooij Stef | 2023 Amsterdam | 01:58:27 | |
| Nelting Klaus | 2024 Hamburg | 01:59:09 | |
| Messaoui Jonathan | 2024 Melbourne | 01:58:35 | |
| Shumway Justin | 2024 Chicago Navy Pier | 01:58:49 | |
| Qazi Elis | 2023 Amsterdam | 01:59:10 | |
| Van Welij Danny | 2024 Amsterdam | 01:59:12 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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