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 773 similar athletes.
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.
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.
This section showcases the entire Errandonea Luken'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 Errandonea Luken's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Errandonea Luken'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.
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 Errandonea Luken'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 08:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 03:13 | 12:09 to 08:56 | 37.0% |
| Sled Pull | 01:59 | 08:27 to 06:28 | 22.8% |
| Farmers Carry | 00:59 | 03:46 to 02:47 | 11.3% |
| Sandbag Lunges | 00:52 | 07:39 to 06:47 | 10.0% |
| Sled Push | 00:35 | 04:23 to 03:48 | 6.7% |
| Ski Erg | 00:28 | 05:18 to 04:50 | 5.4% |
| Burpees Broad Jump | 00:27 | 07:49 to 07:22 | 5.2% |
| Rowing | 00:09 | 05:28 to 05:19 | 1.7% |
| Run Total | 00:00 | 45:36 to 45:36 | 0.0% |
| Errandonea Luken | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:27 | 00:00 | 05:25 +02:02 | 00:00 +00:00 |
| Ski Erg | 05:18 | 07:27 | 04:47 +00:31 | 05:25 +02:02 |
| Running 2 | 04:56 | 12:45 | 06:00 -01:04 | 10:12 +02:33 |
| Sled Push | 04:23 | 17:41 | 03:43 +00:40 | 16:12 +01:29 |
| Running 3 | 05:46 | 22:04 | 06:41 -00:55 | 19:55 +02:09 |
| Sled Pull | 08:27 | 27:50 | 06:31 +01:56 | 26:36 +01:14 |
| Running 4 | 05:30 | 36:17 | 06:42 -01:12 | 33:07 +03:10 |
| Burpees Broad Jump | 07:49 | 41:47 | 07:30 +00:19 | 39:49 +01:58 |
| Running 5 | 05:14 | 49:36 | 07:00 -01:46 | 47:19 +02:17 |
| Rowing | 05:28 | 54:50 | 05:21 +00:07 | 54:19 +00:31 |
| Running 6 | 05:13 | 01:00:18 | 06:44 -01:31 | 59:40 +00:38 |
| Farmers Carry | 03:46 | 01:05:31 | 02:47 +00:59 | 01:06:24 -00:53 |
| Running 7 | 05:19 | 01:09:17 | 06:48 -01:29 | 01:09:11 +00:06 |
| Sandbag Lunges | 07:39 | 01:14:36 | 06:58 +00:41 | 01:15:59 -01:23 |
| Running 8 | 06:14 | 01:22:15 | 08:16 -02:02 | 01:22:57 -00:42 |
| Wall Balls | 12:09 | 01:28:29 | 09:08 +03:01 | 01:31:13 -02:44 |
| Roxzone | 09:49 | 01:50:21 | 10:00 -00:11 | 01:50:21 |
Luken, let’s break down your performance in the 2024 Marseille Hyrox! First off, finishing in the top 92% overall and 95% in your age group is no small feat! You should be proud of that! With a total time of 01:50:21 and a total running time that is a solid 08:07 faster than average, it’s clear you have a strong runner profile. However, we need to talk about pacing. Your first running segment was a bit slower than average, which suggests you might have started off a bit too conservatively. Remember, "The only thing worse than starting too fast is starting too slow!" 🏃♂️💨
On the strength side, you have several segments where you can really improve. The areas you struggled with present a golden opportunity for growth. Let’s dig into those segments and see how we can turn them into strengths!
This is a significant area for improvement. To tackle this, focus on your squat depth and explosiveness. Aim for sets of wall balls in a high-rep scheme (e.g., 3 sets of 15-20 reps) with a focus on maintaining form. Incorporate “Tabata” style workouts where you perform 20 seconds of work followed by 10 seconds of rest. This will help build endurance and power simultaneously. Aim to break your records to keep your motivation high!
It seems like the sled pulled you around a bit more than you pulled it! Work on your pulling technique and core stability. Try using resistance bands to mimic the pulling motion and build strength. Incorporate heavy kettlebell carries to strengthen your grip and core. Aim for 4-5 sets of 20-30 meters with a rest period that keeps your heart rate elevated.
Grip strength is crucial here. Increase your weight over time and focus on posture. Walk for distance or time with a heavy kettlebell in each hand. Also, consider using a staggered stance to engage your core more. Structured workouts like 5x40m at increasing weights can help you build the right strength.
Sandbag lunges can be tough! To improve, practice weighted lunges with a focus on form. Start with bodyweight and gradually add weight. Aim for 4 sets of 10-12 lunges per leg. Incorporate hill sprints or lunges on an incline to build strength and endurance simultaneously.
Strengthen your quads and improve your pushing power with sled pushes on flat ground. Focus on maintaining a low body position and driving through your legs. Practice short distances (20-30 meters) with heavy loads to build explosive power. You can also do leg press variations to target the same muscles.
Here’s where we can get slippery! Focus on technique. Work on your stroke rhythm and breathing. Interval training on the Ski Erg (e.g., 10x1 minute on, 1-minute rest) can help increase your speed and endurance. Make sure to engage your core and use your legs effectively.
Burpees are the fitness equivalent of that friend who shows up uninvited—always challenging! Focus on your explosive power by practicing broad jumps. Pair them with burpees to build endurance and strength simultaneously. Aim for 3 sets of 10 reps and time yourself to track improvements.
Overall, Luken, you're doing great! The fact that you’re in the top percentile shows that you have the potential to be even better. Remember, “Pain is just weakness leaving the body.” Embrace the grind! Keep pushing those limits! With some focused training on your weak spots, we’ll make sure you crush your next Hyrox event. Keep that chin up, and let’s go for gold next time! 💪💥
Keep training hard and remember to have fun while doing it. You’re not just racing against others; you’re racing against yourself! Let's get after it! - The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Pankow Stefan | 2022 Frankfurt | 01:50:26 | |
| CarterAllen Reece | 2024 London | 01:50:29 | |
| Castigliano Luca | 2024 Milan | 01:50:34 | |
| Capelle Renaud | 2023 Paris | 01:50:30 | |
| Hosea Dominique | 2023 New York | 01:50:06 | |
| Butt Shan | 2024 Dubai | 01:50:12 | |
| De Vries Lennart | 2024 Amsterdam | 01:50:09 | |
| Derucki Tobias | 2023 Karlsruhe | 01:50:23 | |
| Sexton Roy | 2023 Dublin | 01:50:20 | |
| Henderson Iain | 2024 Hong Kong | 01:50:22 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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