Dive into this athlete’s performance at 2024 Houston 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 Cox Mark'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 Cox Mark'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 Cox Mark'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 Cox Mark'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
04:07.
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:
Mark Cox's performance in the 2024 Houston HYROX race places him solidly within the top half of competitors both overall and within his age group, indicating a commendable level of fitness and proficiency across the board. Mark's overall time of 01:19:08 and his best running lap time highlight his capabilities as an athlete who can maintain a competitive pace. However, his total running time being 01:09 slower than average suggests that while Mark has a strong baseline in endurance and strength events, there is a substantial opportunity for improvement in his running efficiency and speed. The progression of his running times from the first to the last segments indicates that he might have started somewhat too fast, potentially impacting his performance in later stages of the race. This, combined with a faster-than-average Roxzone time, suggests Mark has a hybrid profile but leans towards better performance in strength-focused activities, with room to enhance his running stamina and transition efficiency.
Segments to Improve:
Running Efficiency: Mark's overall running time suggests this is a key area for improvement. Incorporating interval training, such as 400m repeats at a faster pace than his current average lap time, with equal rest periods, could help improve his speed. Additionally, tempo runs, where he runs at a comfortably hard pace for longer distances (e.g., 5-10k), would build endurance. Focusing on running form, particularly on efficient foot strike and cadence, can also make a significant difference. Considering the compromised running scenarios post-strength exercises, brick workouts that combine running with strength exercises can help adapt his body to the transitions between different types of exertion.
Farmers Carry: Mark's performance in the Farmers Carry was notably slower than average. To improve, Mark should incorporate grip strength exercises, such as dead hangs and towel pull-ups, into his routine. Additionally, practicing the Farmers Carry with gradually increasing distances and weights can help build both grip endurance and overall strength. Focused core stability exercises will also aid in maintaining a strong, upright posture throughout the carry.
Transition Times (Roxzone): Even though Mark's Roxzone time is faster than average, there's still room for improvement to minimize downtime between exercises. Practicing quick transitions in training, by setting up a circuit that mimics the race layout and focusing on reducing rest times between exercises, can enhance his performance. Also, working on cardiovascular fitness through high-intensity interval training (HIIT) can improve his recovery time, allowing for quicker transitions.
Race Strategies:
Pacing: To avoid starting too fast and facing fatigue in later stages, Mark should focus on developing a consistent pace that he can maintain throughout the race. By training with a heart rate monitor or a running watch, he can learn to identify and stick to his optimal pace early on, saving energy for a strong finish.
Strength Before Speed: Given Mark's apparent strength in the non-running segments, he should leverage this by ensuring he's executing these with as much efficiency and speed as possible. This doesn't mean rushing through them but rather maintaining a steady, quick pace that doesn't lead to unnecessary fatigue. This strategy allows him to capitalize on his strengths while still leaving enough in the tank for the running segments.
Focus on Recovery: Incorporating active recovery and flexibility work into his training can significantly impact Mark's performance. Activities like yoga, foam rolling, and dynamic stretching can improve flexibility, reduce injury risk, and enhance overall recovery, allowing for more effective training sessions and better race day performance.
In summary, by focusing on improving running efficiency through targeted training, honing his skills in weaker segments like the Farmers Carry, and optimizing his race strategies and recovery practices, Mark Cox has a clear pathway to elevating his performance in future HYROX 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