Dive into this athlete’s performance at 2024 Hamburg 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 Lawson Marc'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 Lawson Marc'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 Lawson Marc'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 Lawson Marc'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
04:01.
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
German athlete Marc Lawson, competing in the HYROX category, age group 35-39, showed a commendable performance, landing in the top 68% of 1247 athletes and in the top 72% of his age group. His overall time was 01:32:51, with a total running time of 47:40, which was 01:39 slower than the average. It appears that Marc has a more strength-focused profile, as his total running time was slower. His pacing strategy could also be optimized, as he started at a slower pace compared to the average for the first four running segments.
Segments to Improve
Roxzone: Marc's Roxzone time was significantly slower than average, indicating he took more time for transitions or rest. To improve this, focus should be placed on enhancing his overall fitness level and transition speed. Interval training, combining high-intensity exercise periods with periods of rest, can help improve cardiovascular fitness and efficiency. Practicing transitions during training can also reduce time spent in the Roxzone.
Total Running Time: Marc's overall running performance was slower than average, indicating a need to focus more on running training. To improve this, Marc should mix endurance running with sprinting sessions to increase his speed and stamina. Hill runs are also beneficial for building strength and improving running form.
Sandbag Lunges: This segment was slower than average, suggesting a need for strength improvement in the lower body. Incorporating more lunges, squats, and deadlifts into his training program can significantly enhance performance in this area. Using resistance bands can also help engage the proper muscles and improve form.
Burpees Broad Jump: Marc's performance in this segment was slower than average. To improve, he should focus on plyometric exercises to improve explosive power. High-intensity interval training (HIIT) focusing on full-body strength and conditioning can also be beneficial.
Race Strategies
For better performance, Marc should adopt a more strategic pacing strategy in future races. He should aim to start at a slightly faster pace, without overexerting himself, and maintain this throughout the race. He should also work on his transition times, ensuring he can swiftly and efficiently move from one segment to the next. Additionally, focusing on maintaining a strong running form, especially towards the end of the race, can help conserve energy and improve his running time. Lastly, incorporating regular strength and conditioning exercises into his training program will help improve his performance in strength-specific segments.