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 Prendergast Simon'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 Prendergast Simon'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 Prendergast Simon'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 Prendergast Simon'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
05:05.
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
Simon Prendergast delivered a commendable performance in the 2024 Sydney HYROX event, securing an overall rank of 613 out of 1059 athletes and placing 134th in his age group. His overall time of 01:40:22 indicates a strong running capability, with a total running time of 00:47:33, which is 01:45 faster than the average. This suggests that Simon has a runner's profile, excelling particularly in running segments but needing improvement in strength-based exercises. Simon started very fast, evident from his impressive performance in Running 1, ranking in the 14th percentile. However, maintaining this pace throughout proved challenging as his running times gradually aligned closer to the average as the race progressed.
Segments to Improve
Wall Balls: Simon was 01:04 slower than average, indicating a significant area for improvement.
Exercises: Incorporate thrusters and overhead squats into your routine to enhance explosive power and endurance.
Technique: Focus on maintaining a consistent breathing rhythm and using the legs to drive power, reducing arm fatigue.
Training Drill: Perform EMOM (Every Minute on the Minute) workouts with wall balls to build endurance and efficiency.
Sled Pull: With a time 01:17 slower than average, enhancing upper body strength and grip is crucial.
Exercises: Integrate heavy rope pulls and deadlifts into your program to strengthen the necessary muscles.
Technique: Focus on using a low, stable stance and engage the core to maximize pulling efficiency.
Training Drill: Practice interval training with varying weights to simulate race conditions and improve endurance.
Burpees Broad Jump: Simon was 00:49 slower than average; agility and explosive leg strength are key areas for development.
Exercises: Include plyometric drills like box jumps and squat jumps to boost explosive power.
Technique: Work on maintaining a fluid transition between the burpee and jump to reduce time lost.
Training Drill: Perform circuit workouts combining burpees and broad jumps to condition for race scenarios.
Sandbag Lunges: Simon was 00:51 slower than average, highlighting a need for improved leg endurance and technique.
Exercises: Practice weighted lunges and step-ups to build strength in your legs and glutes.
Technique: Ensure consistent pacing and balance during lunges to maintain speed and efficiency.
Training Drill: Implement lunge ladders, gradually increasing weight to simulate fatigue towards the end of a race.
Race Strategies
Balanced Pacing: Start with a controlled pace rather than an exceptionally fast one, conserving energy for later segments.
Roxzone Efficiency: Although currently a strength, continue practicing efficient transitions to maintain your edge over competitors.
Strength Maintenance: Given your runner's profile, allocate more training time to develop strength exercises to balance your overall performance.
Mental Focus: Develop a mental strategy to stay focused and motivated during challenging segments to avoid significant time loss.