Dive into this athlete’s performance at 2024 Amsterdam 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 Goff Morgan'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 Goff Morgan'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 Goff Morgan'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 Goff Morgan'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
05:00.
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
Morgan Goff delivered a commendable performance in the 2024 Amsterdam Hyrox race, finishing in the top 45% overall and the top 46% within his age group. His overall time of 01:31:40 places him as a strong competitor, particularly in the strength-focused events like the Sled Push, Sled Pull, and Farmers Carry, where he performed significantly faster than the average. However, his total running time was 00:35 slower than average, suggesting an opportunity to enhance running efficiency. Morgan's pacing shows that he started strong in the initial running segment but gradually slowed down, indicating a need for better endurance training to maintain pace throughout the race. His profile indicates a balanced strength-to-running ratio, but more emphasis on improving running efficiency could yield substantial benefits.
Segments to Improve
Wall Balls: Morgan's performance in the Wall Balls segment was 01:33 slower than average, placing him in the 86th percentile. To improve, focus on shoulder and leg endurance. Exercises like overhead presses, squat-to-press, and wall ball drills can enhance muscle endurance. Emphasize form correction by ensuring a full squat and maintaining a consistent rhythm.
Burpees Broad Jump: He was 00:55 slower than average in this segment. Focus on explosive strength and agility. Incorporate plyometric exercises such as box jumps, squat jumps, and burpees into training routines. Practicing broad jump drills can also improve explosive power and transition efficiency.
Running Efficiency: Morgan's total running time can be improved by incorporating interval training and tempo runs to enhance speed and endurance. Drills focusing on running economy, such as high knees, butt kicks, and strides, will also be beneficial. Consider compromised running scenarios post-exercises like the Ski Erg or Sled Pull to simulate race conditions.
Sandbag Lunges: Although only slightly slower than average, improving this segment can contribute to better overall performance. Focus on leg strength and balance with exercises like weighted lunges, step-ups, and single-leg deadlifts.
Race Strategies
Transition Efficiency: Although his Roxzone time was faster than average, optimizing transition times can further improve overall performance. Practice quick transitions between exercises in training sessions to reduce downtime.
Pacing Strategy: Start with a steady pace in initial running segments to conserve energy for later stages. Implement a consistent pacing strategy by monitoring heart rate and perceived exertion to avoid early fatigue.
Race Simulation: Incorporate race simulation workouts that mimic the sequence and transitions of Hyrox events. This will acclimate the body to the demands of the race and improve mental preparation.
Nutrition and Hydration: Ensure optimal energy levels with proper nutrition and hydration strategies both before and during the race. Practice these strategies during training to determine what works best for your body.