Dive into this athlete’s performance at 2024 Melbourne 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
847 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 847 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 847 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Ranson Charles'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 Ranson Charles'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 847 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 Ranson Charles'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 Ranson Charles'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
07:01.
Check the detail of the improvement plan below.
Based on 847 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Charles Ranson's performance in the 2024 Melbourne Hyrox race placed him in the top 56% overall and the top 59% in his age group. While this is a solid performance, there's room for improvement, particularly in his running segments and some strength exercises. His total running time was 3:31 slower than average, suggesting a need for enhanced running efficiency and endurance. Notably, Charles demonstrated significant strength in several exercises, such as the Sled Push and Wall Balls, indicating a strong hybrid profile with a slight leaning towards strength rather than pure running efficiency. The pacing analysis indicates that Charles started relatively slow compared to the average in the initial running segments but improved as the race progressed, suggesting a conservative start.
Segments to Improve
Running: Charles's total running time was notably slower. To improve, he should incorporate interval training and tempo runs to boost speed and endurance. Uphill sprints and long-distance runs (8-10 km) can help build the necessary stamina.
Sandbag Lunges: His performance was 22 seconds slower than average. Focus on improving core stability and leg strength through exercises like weighted lunges and Bulgarian split squats. Pay attention to form, ensuring proper knee alignment and posture to enhance efficiency.
Burpees Broad Jump: With a 4-second lag, improving explosive strength and agility is key. Incorporate plyometric drills such as box jumps and burpee variations with added resistance to enhance power output.
Ski Erg and Rowing: Both were slightly slower than average. Emphasize technique improvement with stroke efficiency drills. Incorporate high-intensity interval training (HIIT) on these machines to increase cardiovascular capacity and muscular endurance.
Sled Pull: Despite a better-than-average performance, optimizing pulling technique and grip strength through exercises like deadlifts and farmer's walks can lead to further improvements.
Race Strategies
Start Stronger, Finish Stronger: Work on a more assertive start in the early running segments to avoid falling behind and then maintain a steady, sustainable pace throughout the race.
Efficient Transitions: Focus on reducing time in the Roxzone by practicing fast transitions between exercises. Drill transition routines during training to make them second nature.
Compromised Running: Develop the ability to run effectively even after taxing strength exercises by integrating compromised running drills. For example, perform a set of burpees or sled pushes, followed immediately by a 400m run, to simulate race conditions.
Nutrition and Hydration: Implement a solid nutrition and hydration plan tailored for Hyrox events to maintain energy levels and prevent fatigue.