Dive into this athlete’s performance at 2024 Marseille 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 Bogniot 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 Bogniot 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 Bogniot 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 Bogniot 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
03:47.
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:
Ronan, first off, congratulations on completing the 2024 Marseille Hyrox race! Finishing with an overall time of 01:26:49 puts you in the top 72% of the competition—solid work! 🏆 Your total running time of 42:38 being 43 seconds faster than average shows that you have a runner's profile, which is fantastic. However, it looks like you may have started off a bit too slow during the first running segment (1:39 slower than average). This is a classic case of being too cautious—sometimes you just need to unleash the beast! Your best running lap at 4:40 is a strong indicator of your potential speed.
That said, while your running is strong, there are some segments where you can certainly improve. Your performance in strength-based exercises like the sled pull and sandbag lunges showed room for growth, which suggests a need for a more balanced hybrid training approach. This is the key to unlocking your full potential in Hyrox: marrying your running prowess with strength endurance. Remember, "You don't get what you wish for; you get what you work for!"
Segments to Improve:
Burpees Broad Jump (00:06:21): This segment was 58 seconds slower than average. To improve, focus on explosive power and efficiency. Incorporate drills like:
Burpee Box Jumps: Combine a burpee with a box jump to enhance explosiveness.
Broad Jump Drills: Practice broad jumps with a focus on landing softly and transitioning quickly into the next movement.
Interval Training: Set a timer and do as many burpees as you can in a minute, then rest for 30 seconds. Repeat for 10 rounds.
Sandbag Lunges (00:05:51): This was 41 seconds slower than average. Focus on proper form and endurance. Suggested exercises:
Weighted Lunges: Use a heavier weight to build strength.
Walking Lunges: Integrate these into your workouts to improve endurance.
Core Stability Work: Planks and rotational movements will help stabilize your core, making your lunges more effective.
Sled Pull (00:05:31): This segment was 31 seconds slower than average. To address this, work on:
Sled Pulls: Practice with varying weights to develop strength and endurance.
Deadlifts: Strengthening your posterior chain will aid in pulling effectively.
Resistance Band Drills: Attach bands to your waist and perform resisted sprints to build strength in your legs.
Overall Running Performance: Your total running time was 30 seconds slower than average. This could be improved by:
Pacing Strategy: Work on pacing during your training runs. Aim to maintain a consistent pace rather than starting too slow.
Interval Training: Incorporate speed work into your program to enhance your overall speed.
Long Runs: Increase your endurance with longer runs at a conversational pace.
Race Strategies:
Start Strong: Don't be afraid to push off the line! Use your running strength to gain early momentum. Just remember: it’s about finding the balance between speed and endurance.
Transition Like a Pro: Your Roxzone time was 14 seconds slower than average. Use this time to hydrate and refocus. Practice quick transitions in training to minimize downtime.
Break the Race into Sections: Mentally segment the race. Focus on completing each part rather than the entire course, which can help manage your energy better.
Use Your Breathing: In tough segments, like the sled pull or lunges, focus on your breathing. Deep, controlled breaths can help maintain your stamina.
Conclusion:
Ronan, you've got the spirit and the potential to elevate your Hyrox game! Success in this sport is about relentless improvement. Remember, "You are never too old to set another goal or to dream a new dream." Keep pushing those limits, and don't let those slower segments hold you back. They are just opportunities waiting for you to seize them!
Stay dedicated, stay focused, and let’s turn those weaknesses into strengths. Now get out there and crush it! 💪💥
Keep your head up, and we'll catch you at the next race—because the only bad workout is the one you didn’t do! I'm Rox-Coach, and I'm here to support you every step of the way!