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 Spence Ollie'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 Spence Ollie'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 Spence Ollie'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 Spence Ollie'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
01:19.
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
Ollie Spence delivered an impressive performance in the 2024 Melbourne Hyrox race, securing an overall rank of 388 out of 1801 athletes, placing him in the top 21%. His rank in the 25-29 age group was 76, placing him in the top 23% of his category. Ollie's total running time of 00:34:34 was notably 06:30 faster than the average, indicating a strong runner profile. His best running lap was 00:04:03, showcasing his speed and efficiency on the track.
Analyzing his pacing, Ollie started strong, maintaining a faster-than-average pace in the initial running segments. However, his performance in the later running segments showed a slight decline, suggesting a need for better energy management throughout the race. Ollie's overall performance highlights his strengths in running, but also suggests that he may benefit from additional strength training to enhance his performance in non-running segments.
Segments to Improve
Roxzone (00:15:41, 100th Percentile Rank): This was the most significant area for improvement, with Ollie spending 09:32 more than the average. To improve transition times, Ollie should focus on high-intensity interval training (HIIT) to boost overall fitness and reduce rest time. Drills like shuttle runs and circuit training with minimal rest can simulate race conditions and improve efficiency.
Wall Balls (00:06:31, 73rd Percentile Rank): Ollie's wall ball segment was slower than average. To enhance performance, he should focus on exercises that improve leg strength and endurance, such as squats and lunges. Practice wall ball reps with a focus on maintaining proper form and rhythm to increase speed and efficiency.
Sled Pull (00:04:33, 47th Percentile Rank): While slightly faster than average, there is room for improvement. Ollie should incorporate sled pull drills with varying resistance to build upper body and core strength. Rope pulls and heavy deadlifts can also complement this training by enhancing grip and pulling power.
Race Strategies
Energy Management: Ollie should adopt a more consistent pacing strategy, ensuring he maintains energy reserves for the latter parts of the race. Incorporating tempo runs and long-distance training into his routine will help build stamina.
Transition Efficiency: Practice quick transitions between exercises to reduce Roxzone time. This can be achieved by setting up mock race environments that simulate the transitions, focusing on speed and minimal rest.
Strength-Running Balance: Given Ollie's strong running profile, it's crucial to balance strength and running workouts. Incorporate compound exercises such as deadlifts and squats into his routine, alongside regular running sessions, to develop a more hybrid athlete profile.
By focusing on these targeted improvements and strategies, Ollie can leverage his strong running abilities while enhancing his strength and transition skills to achieve even better results in future races.