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 Rex Simon'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 Rex Simon'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 Rex Simon'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 Rex Simon'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
05:19.
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
Simon Rex performed commendably in the 2024 Melbourne Hyrox event, placing in the top 16% overall and top 13% within his age group. His total running time was 3 minutes and 12 seconds faster than the average, indicating a strong running profile. This suggests that while Simon excels in running, he could benefit from focusing more on strength and transition efficiency. Notably, his initial running segments were consistent with average times, showing he maintained a steady pace without starting too fast or too slow.
Segments to Improve
Burpees Broad Jump: Simon's time here was significantly slower compared to the average. To improve, he should focus on:
Plyometric drills: Incorporate box jumps and frog jumps to enhance explosive power.
Burpee form: Ensure proper technique with a focus on efficiency, minimizing rest between movements.
Compromised running: Practice running intervals immediately after burpees to simulate race conditions.
Wall Balls: He lagged behind the average, indicating a need for:
Wall ball drills: Perform wall balls with varying weights to build endurance.
Squat strength: Incorporate front squats and thrusters into routine to enhance leg power.
Breathing techniques: Focus on steady breathing to maintain rhythm and reduce fatigue.
Sled Pull: To address the deficit here:
Grip strength: Engage in rope pull-ups and farmer's carries to improve grip.
Core stability: Include plank variations and Russian twists to stabilize the body during pulls.
Upper body conditioning: Add lat pull-downs and seated rows for stronger pulls.
Roxzone: Simon's transition times were slower, suggesting:
Transition drills: Practice quick equipment changes and movements between stations.
General fitness: Enhance overall aerobic capacity with circuit training and high-intensity interval training (HIIT).
Sandbag Lunges: Although closer to average, slight improvements could be made by:
Lunge variations: Incorporate weighted lunges and Bulgarian split squats to build endurance and strength.
Balance training: Use single-leg balance exercises to improve stability during lunges.
Race Strategies
Transition Efficiency: Focus on minimizing time spent in the Roxzone by practicing transitions and maintaining a strong mental focus to reduce unnecessary breaks.
Energy Conservation: Implement pacing strategies to balance effort across different segments, especially in strength exercises, to conserve energy for running.
Adaptation to Fatigue: Regularly train under fatigue conditions to simulate race scenarios, helping to maintain performance even when tired, particularly after strength segments.
By addressing these areas, Simon can further enhance his performance and competitiveness in future Hyrox events.