Dive into this athlete’s performance at 2024 London 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 Garg Mayank'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 Garg Mayank'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 Garg Mayank'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 Garg Mayank'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
05:35.
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:
Mayank, you rocked the Hyrox scene at the 2024 London event! With an overall time of 01:36:04, you finished in the top 75% of 2308 athletes and secured 390th place in your age group. That’s no small feat! Your total running time of 44:27 is impressive, coming in a solid 02:36 faster than average, which indicates you’ve got the legs for this competition. It seems you have a runner's profile, meaning you can cover distance well but might need to focus more on your strength-based exercises to balance things out.
Your pacing, however, showed some room for improvement. Starting with a slower first run (6:09) may have set you back initially. You picked up the pace in subsequent runs, showing that you have the stamina to push hard when it counts. But remember, pacing is everything in Hyrox; you want to start strong but not too strong! Think of it like running a marathon—don’t sprint the first mile or you’ll be out of breath by the second. 🏃♂️💨
Segments to Improve:
Now, let’s break down the segments where you can really level up:
Wall Balls (10:37) - This was your slowest segment, and it's a tough one to tackle. Focus on improving your squat depth and explosiveness. Try doing sets of wall balls with a focus on form; aim for 3 sets of 15 reps with a light ball to start, gradually increasing the weight as you improve. Consider adding plyometric squats to enhance your power.
Sandbag Lunges (6:26) - This segment was also a bit sluggish. Build strength and stability by incorporating weighted lunges into your routine. Start with a lighter weight and do 4 sets of 10 per leg. Pay attention to your knee tracking—keeping it aligned with your toes will prevent injuries and improve your efficiency.
Sled Pull (6:00) - Your time here was slower than average, suggesting you could benefit from targeted strength training. Include sled pulls in your weekly workouts. Aim for 4 rounds of 30 meters, increasing the weight progressively. Focus on keeping your core tight and maintaining a steady pace.
Sled Push (3:41) - A little extra push (pun intended) could help here. Incorporate more sled pushes into your training, focusing on short, powerful bursts. Try to do 5 rounds of 20 meters with moderate weight, ensuring your form is solid—keep your back straight and drive through your legs!
Race Strategies:
Here are some strategies to consider for your next race:
Pacing: Start with a moderate pace during your first run to avoid fatigue. Aim for around 5:30 for your first lap and gradually build your speed.
Transition Time: Your Roxzone time was better than average, but there's still room to tighten up those transitions. Practice moving quickly between exercises. Set up mock transitions in your training to simulate race conditions.
Breathing Techniques: Improve your breathing during the Wall Balls and other exercises. Try a 3-2 breathing pattern (3 counts up, 2 counts down) to maintain rhythm and control.
Nutrition: Don’t forget the importance of fueling your body before and during the race. Experiment with energy gels or chews during training to see what works best for you.
Conclusion:
Mayank, you’ve got a solid foundation and the heart of a champion! Remember, “The only way to grow is to push your limits.” Keep your head up, train hard, and don’t be afraid to embrace the grind. The more you challenge yourself, the stronger you become. Just like Goggins says, “You’re not going to die because it hurts.” 💪
Incorporate these strategies and drills into your training, and you'll be knocking down those segment times in no time. I believe in you, and I can’t wait to see your progress. Stay focused, keep that fire burning, and let’s crush the next race together!
With determination and grit,
The Rox-Coach
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