Dive into this athlete’s performance at 2024 Sydney 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 Barnes Frederick'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 Barnes Frederick'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 Barnes Frederick'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 Barnes Frederick'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
05:48.
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:
Frederick Barnes showcased a commendable performance at the 2024 Sydney Hyrox race, placing 378th overall and 52nd in his age group. His total running time was notably quicker than the average, signifying a strong running profile. Despite a solid performance across the running segments, with his best lap time of 00:04:31, the data suggests that Frederick may have started the race slightly too fast. His initial running segment was significantly faster than average, which might have contributed to the slower times in some subsequent exercises. Overall, Frederick exhibits a runner's profile, excelling in the running segments but showing room for improvement in certain strength-based exercises.
Segments to Improve:
Sandbag Lunges: This segment was notably slower than average. Focus on strengthening the quadriceps, glutes, and core stability through targeted exercises such as lunges with added weights, Bulgarian split squats, and core stabilization drills. Incorporate resistance band work to improve balance and form.
Sled Pull: Enhance upper body strength and grip. Implement cable rows, lat pull-downs, and farmer's walks into the routine. Practice pulling motions with varying resistance to simulate race conditions.
Burpees Broad Jump: Improve explosive power and endurance with plyometric drills such as box jumps and plyo push-ups. Work on high-intensity interval training to boost cardiovascular endurance.
Wall Balls: Focus on improving squat form and throwing accuracy. Squat variations, medicine ball throws, and overhead press exercises can enhance performance in this segment.
Ski Erg: Develop cardiovascular endurance and arm strength. Include rowing machine workouts and tricep strengthening exercises like tricep dips and push-downs.
Race Strategies:
Pacing: Maintain a more consistent pace throughout the race. Avoid starting too fast to conserve energy for strength-based exercises.
Transition Efficiency: Practice smooth transitions between exercise zones to minimize Roxzone time. Quick but efficient transitions can significantly impact overall performance.
Compromised Running: Incorporate training scenarios where running is performed post-exercise to simulate race fatigue. This will help improve the athlete's ability to maintain form and speed under tired conditions.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men