Prenger Leon
Hyrox Result
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.
Race Summary
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 Prenger Leon'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 Prenger Leon'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 Prenger Leon'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 Prenger Leon'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
02:38.
Check the detail of the improvement plan below.
02:03
Potential Improvement
77.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Leon Prenger delivered a commendable performance in the 2024 Amsterdam Hyrox race, securing an overall rank of 717, placing him in the top 22% of competitors, and 158th in his age group, placing him in the top 25%. His overall time of 01:20:14 reflects a solid effort, with standout performances in strength-oriented segments such as the Sled Push, Sled Pull, and Sandbag Lunges, where he excelled compared to the field.
The total running time was 00:41:18, which is 38 seconds slower than average, indicating a slight deficiency in running efficiency. His best running lap of 00:05:04, however, shows burst potential. Early segments suggest Leon started the race aggressively, with Running 1 being significantly faster than average but gradually slowing down in subsequent running segments. This indicates a need for more balanced pacing.
Overall, Leon exhibits a hybrid athlete profile with notable strength in strength-based exercises and potential in running, though there is room for improvement in endurance and pacing.
Segments to Improve
- Total Running Time:
Leon needs to enhance his running endurance and efficiency. Incorporate interval training to boost pace consistency and stamina. Suggested workouts include:
- Fartlek Training: Mix periods of fast running with slower recovery jogs to improve speed endurance.
- Tempo Runs: Run at a challenging but sustainable pace for 20-30 minutes to enhance lactate threshold.
- Long Slow Distance Runs: Build cardiovascular endurance with 60-90 minute runs at a comfortable pace.
- Roxzone Transitions:
The Roxzone time was notably slower than average, indicating room for improvement in transitions and recovery between exercises. Focus on transition drills to improve efficiency and speed:
- Transition Practice: Simulate race conditions with quick shifts between strength exercises and running.
- Active Recovery: Incorporate dynamic stretches or light jogging as recovery methods to maintain momentum.
- Circuit Training: Develop faster transitions with varied exercises in succession to mimic race conditions.
- Burpees Broad Jump:
To enhance performance in this segment, focus on explosive strength and agility. Recommended exercises include:
- Plyometric Drills: Include box jumps and squat jumps to build explosive power.
- Agility Ladders: Improve foot speed and coordination with ladder drills.
- Core Strengthening: Perform planks and Russian twists to stabilize the core during dynamic movements.
Race Strategies
- Pacing Strategy: Adopt a more conservative start to maintain energy for later stages. Implement negative splits by starting slightly slower and gradually increasing pace.
- Hydration and Nutrition: Ensure adequate hydration and energy levels by consuming small amounts of water and energy gels during the race.
- Mindful Transitions: Focus on mental preparation for transitions, visualizing smooth and rapid changes between running and strength exercises.
- Warm-up and Cool-down: Incorporate dynamic warm-up exercises pre-race to prepare muscles, and a cool-down routine post-race to aid recovery.
By addressing these areas of improvement and implementing tailored strategies, Leon can enhance his performance in future Hyrox races, leveraging his strengths and refining his running and transition efficiency.
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