Cepka Angus
Hyrox Result
Dive into this athlete’s performance at 2024 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
1000 similar athletes.
Race Summary
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 Cepka Angus'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 Cepka Angus'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 Cepka Angus'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 Cepka Angus'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
05:30.
Check the detail of the improvement plan below.
01:45
Potential Improvement
31.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Angus, first off, a massive shoutout for finishing in the top 11% of a whopping 4462 athletes! That's no small feat! 🏆 Your overall time of 01:34:51 shows you've got some serious endurance and running chops, especially with a total running time that's 04:55 faster than average. Clearly, you’ve got a runner’s heart, and that’s a solid foundation to build on. However, it seems like the pacing in your first running segment was a bit too slow. Starting off at 00:06:33, that’s 01:37 slower than average. It’s like you were taking a scenic tour instead of racing! With your best running lap at 00:04:36, it’s clear you have the speed when you want to unleash it.
Looking at your performance, it's safe to say that you're leaning more towards the runner profile. This means we need to balance that out with some serious strength training to round out your game. Remember, “Life is like riding a bicycle. To keep your balance, you must keep moving.” – Albert Einstein. In your case, let’s keep moving towards that balance between running and strength!
Segments to Improve:
- Farmers Carry: Clocking in at 00:04:04, you lost a whopping 02:00 compared to the 25th percentile. To boost this, focus on grip strength and core stability.
- Drill Suggestion: Incorporate heavy carries into your training routine. Try farmer's carries with heavy kettlebells for time, gradually increasing the weight.
- Form Correction: Keep your shoulders back and core engaged to prevent losing posture as you fatigue. Remember, it’s not about how fast you can run with it, but how well you can carry it.
- Sandbag Lunges: At 00:06:51, you're 01:04 slower than average. Let’s turn those lunges into rockets!
- Drill Suggestion: Practice weighted lunges with a sandbag. Add in some plyometric lunges to build explosive power.
- Form Correction: Ensure your knee doesn’t go past your toes to protect those joints. Keep your chest up and core tight!
- Roxzone: Spending 00:08:29 here, which is 00:32 slower than average, means we can definitely tighten up those transitions.
- Drill Suggestion: Practice quick transitions between exercises in your training to simulate race conditions. Set a timer and see how fast you can switch from one movement to another.
- Overall Fitness: This segment is all about conditioning. Incorporate HIIT sessions to boost your overall fitness and keep your heart rate up during transitions.
- Wall Balls: You’re at 00:07:48, which is 00:22 slower than average. Time to get those balls flying!
- Drill Suggestion: Focus on your squat form and explosiveness. Do wall ball drills with varying weights and reps.
- Form Correction: Keep your feet shoulder-width apart and aim for a consistent height on the wall. Engage your core; it’s not just about the arms!
- Sled Pull: At 00:06:00, you’re 00:31 slower than the average. Let’s dig into some sled work!
- Drill Suggestion: Incorporate sled pulls into your weekly routine. Focus on short, powerful pulls for strength.
- Form Correction: Keep your back straight and drive through your heels to increase efficiency.
- Burpees Broad Jump: This one took you 00:06:24, slower by 00:15 compared to average.
- Drill Suggestion: Practice a combination of burpees and broad jumps in a circuit format to build endurance.
- Form Correction: Ensure you’re landing softly to prevent fatigue and maintain explosiveness.
Race Strategies:
During the race, pacing is everything. Use that strong running background to your advantage, but don’t forget to manage your energy wisely. Start with a controlled pace, especially on the first run, to avoid burning out too soon. Watch your splits closely, and if you find yourself falling behind on strength segments, remember to breathe and focus on form. “Success is the sum of small efforts, repeated day in and day out.” – Robert Collier. Keep that in mind as you tackle each segment.
Conclusion:
Angus, you have the foundation to become a formidable force in Hyrox. Balancing your endurance with strength work will elevate your performance to new heights. Remember, each workout is a step closer to your goal. “It’s not whether you get knocked down, it’s whether you get up.” – Vince Lombardi. Embrace the training, push your limits, and let’s turn those weaknesses into strengths! You got this! 💪💥
Keep grinding, and see you in the roxzone!
- The Rox-Coach
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