Dive into this athlete’s performance at 2024 Melbourne 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 Moss Craig'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 Moss Craig'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 Moss Craig'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 Moss Craig'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
04:23.
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:
Craig Moss delivered a solid performance in the 2024 Melbourne Hyrox race, finishing in the top 13% overall and the top 12% in his age group. His overall time was 01:16:50. While Craig demonstrated strong abilities in strength-based exercises like the Sled Push and Wall Balls, his running performance was slightly below average, with a total running time of 00:39:28, which is 00:31 slower than the average. This suggests that Craig has a hybrid profile but could benefit from enhanced running conditioning. His pacing analysis indicates a relatively consistent start, but with room for improvement in maintaining speed throughout the race.
Segments to Improve:
Total Running Time: Craig's total running time was slower than average, indicating a need for improved endurance and speed. To enhance running performance, incorporate interval training and tempo runs into the routine to build speed and stamina. Consider hill sprints and long-distance runs to improve aerobic capacity.
Burpees Broad Jump: Craig was significantly slower in this segment. Focus on improving explosive power and agility. Include plyometric exercises such as box jumps, depth jumps, and lateral jumps in training. Additionally, practice burpee technique to increase efficiency and reduce transition time between movements.
Roxzone Transitions: Being considerably slower in transitions suggests a need for more efficient movement between exercise zones. Implement transition drills that simulate race conditions, focusing on minimizing rest periods and practicing quick, smooth transitions.
Sled Pull: Slightly slower performance in the sled pull can be improved by increasing upper body and grip strength. Incorporate exercises like pull-ups, bent-over rows, and farmer's carries into strength routines. Practice sled pulls with varying weights to improve technique and power.
Sandbag Lunges: Improving lunge strength and stability can reduce time in this segment. Perform lunges with added weight to build strength, and include balance exercises such as single-leg deadlifts to enhance stability.
Race Strategies:
Efficient Pacing: Start the race at a sustainable pace to avoid fatigue, particularly in running segments. Monitor effort levels to ensure consistent performance throughout the race.
Focus on Transitions: Aim to minimize time spent in the Roxzone by practicing quick hydration and equipment adjustments beforehand. Visualize each transition before the race to reduce hesitation.
Compromised Running: Train for running under fatigue by simulating the race environment. Practice running immediately after strength exercises to adapt to the demands of the Hyrox race.