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
1000 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 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 Proctor Adam'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 Proctor Adam'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 Proctor Adam'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 Proctor Adam'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
02:50.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Adam Proctor delivered a commendable performance in the 2024 Melbourne HYROX event, finishing with an overall rank of 470, placing him in the top 26% of all competitors. His performance in the age group category (40-44) was equally impressive, ranking 73rd, which puts him in the top 23% of his peers. Adam's total time was 01:23:24, with a total running time of 00:41:57, which is 00:07 faster than the average, indicating a strong runner profile. However, his pacing strategy at the start could be optimized, as he started slower than average in the first running segment (Running 1: 00:04:58). His transition times in the Roxzone were notably slower, suggesting areas for improvement in overall fitness and transition efficiency, which could enhance his hybrid athlete profile.
Segments to Improve
Roxzone (00:08:01 - 01:42 slower than average):
Adam spent significantly more time in the Roxzone, which suggests a need to improve transition efficiency and overall fitness. To address this:
Transition Drills: Practice quick transitions between exercises. Set up a circuit that mimics race conditions and work on minimizing rest between stations.
High-Intensity Interval Training (HIIT): Incorporate HIIT sessions to improve cardiovascular fitness and reduce recovery time between exercises.
Sandbag Lunges (00:05:51 - 00:57 slower than average):
This segment was a particular challenge, indicating a need to build lower body strength and endurance.
Strength Training: Focus on exercises like lunges, squats, and deadlifts to build leg strength. Use varied weights to simulate race conditions.
Endurance Workouts: Perform high-repetition lunge sets with moderate weight to build endurance and improve muscle memory under fatigue.
Rowing (00:04:56 - 00:10 slower than average):
While not as critical, improving rowing efficiency could shave valuable seconds off your time.
Rowing Technique: Work on maintaining a steady stroke rate and efficient rowing form. Consider sessions focusing on technique with a coach.
Upper Body Strength: Incorporate exercises like bent-over rows and lat pull-downs to improve rowing power.
Race Strategies
Pacing Strategy: Start the race at a steady, controlled pace to avoid early fatigue. Monitor split times during initial segments to ensure a balanced approach.
Focus on Transitions: Minimize time spent in Roxzone by practicing quick and fluid transitions between exercise stations. This will also help maintain momentum throughout the race.
Adaptability: Train for compromised running scenarios, where running follows a taxing exercise, such as sled push or burpees. This will enhance endurance and performance consistency across segments.