Bernardin Ronan Hyrox Result

Dive into this athlete’s performance at 2024 Bordeaux 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.

Performance Highlights

FRA FRA Flag Men 16-24 #92035 01:23:44 20th in AG | Top 34.5% 304th | Top 37.6%
+00:03
41:54
Run Total
+00:01
05:14
Avg. Lap
+00:19
04:48
Best Lap
-02:02
33:15
Workout Total
-00:15
04:09
Avg. Workout
+02:02
08:39
Roxzone

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 Bernardin Ronan'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 Bernardin Ronan'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 Bernardin Ronan'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 Bernardin Ronan'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 01:52. Check the detail of the improvement plan below.

01:05 Potential Improvement 58.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:05 41:54 to 40:49 58.0%
Sled Pull 00:21 04:50 to 04:29 18.8%
Sandbag Lunges 00:20 05:00 to 04:40 17.9%
Wall Balls 00:06 05:56 to 05:50 5.4%
Ski Erg 00:00 04:11 to 04:11 0.0%
Sled Push 00:00 02:12 to 02:12 0.0%
Burpees Broad Jump 00:00 04:42 to 04:42 0.0%
Rowing 00:00 04:35 to 04:35 0.0%
Farmers Carry 00:00 01:49 to 01:49 0.0%

Splits Time

Bernardin Ronan Perfect Race
Splits Total Average Total
Running 1 05:44 00:00 04:33 +01:11 00:00 +00:00
Ski Erg 04:11 05:44 04:24 -00:13 04:33 +01:11
Running 2 04:48 09:55 04:52 -00:04 08:57 +00:58
Sled Push 02:12 14:43 02:52 -00:40 13:49 +00:54
Running 3 05:16 16:55 05:18 -00:02 16:41 +00:14
Sled Pull 04:50 22:11 04:48 +00:02 21:59 +00:12
Running 4 05:11 27:01 05:15 -00:04 26:47 +00:14
Burpees Broad Jump 04:42 32:12 05:07 -00:25 32:02 +00:10
Running 5 05:07 36:54 05:26 -00:19 37:09 -00:15
Rowing 04:35 42:01 04:46 -00:11 42:35 -00:34
Running 6 04:58 46:36 05:18 -00:20 47:21 -00:45
Farmers Carry 01:49 51:34 02:08 -00:19 52:39 -01:05
Running 7 04:52 53:23 05:17 -00:25 54:47 -01:24
Sandbag Lunges 05:00 58:15 04:56 +00:04 01:00:04 -01:49
Running 8 06:01 01:03:15 05:51 +00:10 01:05:00 -01:45
Wall Balls 05:56 01:09:16 06:16 -00:20 01:10:51 -01:35
Roxzone 08:39 01:23:44 06:37 +02:02 01:23:44
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Reviewing Ronan Bernardin's results from the 2024 Bordeaux HYROX race, it's evident that he showcases a strong performance, landing him in the top 25% of all athletes and top 20% in his age group. His total time of 01:23:44, with a total running time significantly faster than average, suggests a runner profile. However, the analysis indicates room for improvement in transitioning between exercises and certain strength segments. The Roxzone time highlights a notable area for enhancement, suggesting delays in transitions or recovery between exercises. Despite a commendable start, Ronan's pacing at the beginning, particularly in Running 1, was slower, which could indicate a strategy to conserve energy or an area for pacing improvement.

Segments to Improve:

  • Roxzone: The extended time spent in Roxzone indicates slower transitions or longer recovery times. To improve, focus on conditioning workouts that mimic the race's structure, alternating between high-intensity exercises and short runs to enhance recovery speed. Incorporate exercises like quick feet drills, agility ladder routines, and practice swift equipment changes or water breaks to reduce transition times.
  • Sled Pull: To enhance performance in sled pull segments, incorporate more posterior chain exercises, such as deadlifts, kettlebell swings, and pull-throughs. Practice with sled pulls, gradually increasing weight, and focus on maintaining a consistent posture and power through the legs and hips.
  • Sandbag Lunges: Improvement in the sandbag lunges segment can come from strengthening leg muscles and endurance. Include Bulgarian split squats, weighted step-ups, and lunges with rotation in training. Work on core stability exercises to maintain balance and form during lunges.
  • Wall Balls: For better efficiency in wall balls, work on squat depth and explosive power. Exercises like thrusters, medicine ball slams, and squat jumps can improve power. Practicing wall balls with a focus on form and minimizing rest between sets can also help.

Race Strategies:

  • Start Strong but Steady: Given the slower start in the initial running segment, adjusting pacing strategy might benefit overall performance. A slightly faster start without expending too much energy can help avoid playing catch-up in later stages.
  • Focus on Transition Speed: Considering the significant time in Roxzone, practicing quicker transitions between exercises can shave off crucial minutes. Simulate race conditions in training by setting up a circuit that mimics the race layout, focusing on reducing time spent between activities.
  • Strength and Endurance Balance: With a strong running profile, incorporating more strength-focused training can provide a more balanced performance. Tailor workouts to include strength endurance sets, focusing on the muscle groups and movements prevalent in the race's strength segments.
  • Recovery and Nutrition: Implement a structured recovery and nutrition plan to improve overall fitness and transition times. Focus on post-workout recovery techniques and a nutrition plan that supports endurance and strength building.

By addressing these areas and implementing the suggested strategies, Ronan Bernardin can expect to see improvements in his race performance, specifically in transitioning and strength segments, further enhancing his strong running foundation.

Similar Athletes
Sever Emrah 2021 Stuttgart 01:23:41
Thewes Robin 2024 Frankfurt 01:23:31
Saunders Lloyd 2023 Birmingham 01:23:22
Grafenauer Patrick 2022 Berlin 01:24:07
Colasante Giorgio 2024 Rimini 01:23:17
Jennings Dan 2023 London 01:24:02
Woodward Gary 2024 London 01:23:30
Van Tol Nils 2024 Amsterdam 01:23:19
Lieberam Jan 2023 Hannover 01:23:48
Arslan Volkan 2023 Amsterdam 01:24:08

Measure Your Performance Against Top Athletes

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