Dive into this athlete’s performance at 2024 Malaga 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 Flinterman Ben'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 Flinterman Ben'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 Flinterman Ben'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 Flinterman Ben'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
04:33.
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:
Ben Flinterman's performance in the 2024 Malaga HYROX race places him in the top echelons of his age group and overall, showcasing his dedication and training. Analyzing his overall time and comparing it with segment splits, it's clear that Ben has a stronger runner profile, as indicated by his total running time being 43 seconds faster than average. Notably, his pacing at the start was slower than average, particularly in the first running segment, but he significantly improved his pace in subsequent running segments. This suggests a conservative start, following which he increased his pace, managing his energy efficiently throughout the race. However, to elevate his rank further, focusing on strength-based segments alongside running will be crucial.
Segments to Improve:
Burpees Broad Jump: Ben's performance in this segment was significantly slower than average. To improve, he should focus on plyometric exercises such as box jumps and broad jumps to build explosive power. Incorporating high-intensity interval training (HIIT) with burpees can also help increase endurance and reduce fatigue. Practicing the technique of maximizing jump distance with minimal energy expenditure will be key.
Sandbag Lunges: This segment also showed room for improvement. Strength training focusing on leg muscles, including squats and lunges with added weight, will help build the necessary muscle endurance. Sandbag-specific workouts that mimic race conditions can also improve familiarity and efficiency with the equipment.
Wall Balls: To improve in this exercise, Ben should work on his squat and throw technique, ensuring he maintains a high level of power output throughout the set. Incorporating wall balls into circuit training, focusing on maintaining consistency in height and speed, will build both strength and endurance. Core strengthening exercises will also help stabilize his movements, improving overall efficiency.
Running - Starting Too Slow: Given Ben's strong running performance in the latter stages, focusing on starting at a slightly faster pace could benefit overall time. Interval running training, with a focus on starting pace, can help adjust his pacing strategy. Practicing race simulations that mimic the actual race's start intensity will also be beneficial.
Race Strategies:
Energy Management: While Ben's conservative start has its merits, optimizing his starting pace to avoid losing time in the initial segments can improve his overall rank. A more aggressive start in running, balanced with strategic pacing in strength segments, can enhance performance.
Transition Efficiency: Improving transition times between exercises, especially in the roxzone, by practicing quick recovery techniques and efficient equipment handling, can shave off critical seconds.
Segment-Specific Training: Prioritize training that focuses on improving the identified weak segments. Incorporating these exercises into his weekly routine, gradually increasing intensity, will help turn these areas into strengths.
Mental Preparation: Mental resilience training, focusing on pushing through fatigue and maintaining focus during slower segments, can help improve performance in challenging parts of the race.
Overall, Ben has demonstrated a strong foundation in running and has the potential to significantly improve his HYROX race performance by focusing on strength training and optimizing his race strategy. Tailored training that addresses the identified areas of improvement, combined with strategic pacing and efficient transitions, will be key to climbing the ranks in future races.
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