Dive into this athlete’s performance at 2024 Anaheim 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 Coker Shawn'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 Coker Shawn'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 Coker Shawn'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 Coker Shawn'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
08:55.
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:
Shawn, first off, congratulations on finishing 208th overall and 13th in your age group! That's no small feat, and being in the top 34% out of 607 athletes is a testament to your dedication and hard work. You clearly have a solid running background, with a total running time of 36:47, which is a remarkable 7:10 faster than the average. This illustrates that you have a runner's profile, and your best running lap of 4:07 shows your capability on the track. However, it seems you started a bit slower on the first running segment, which can eat into your overall time. Finding that sweet spot between pacing and power is essential. Let’s harness that runner's strength and work to balance it with the necessary strength training for those tougher Hyrox challenges.
Segments to Improve:
Now, let’s dive into the segments that could use a little more love and attention. The following segments represent key areas for improvement based on your performance:
Wall Balls: 11:25 (4:38 slower than average) This is your biggest opportunity for improvement. Wall balls require both strength and endurance. Focus on form and consistency. Here’s how to improve:
Practice wall balls with a focus on explosive movement. Aim for 3-4 sets of 15-20 reps, ensuring you’re squatting low and throwing high.
Incorporate high-rep workouts into your routine. Try AMRAP (As Many Rounds As Possible) in 10 minutes to build endurance.
Work on your squat strength separately, targeting front squats and overhead squats to build the necessary strength.
Sandbag Lunges: 6:18 (57 seconds slower than average) These can be a killer if not executed well! Lunges require strong legs and core stability. Here’s how to step it up:
Incorporate weighted lunges into your routine. Start with bodyweight and progress to using a sandbag, increasing the weight gradually.
Focus on form; ensure your knees don’t go past your toes, and keep your back straight. Consider practicing in front of a mirror or recording yourself.
Include a variety of lunging patterns – forward, reverse, and lateral lunges to build overall leg strength.
Burpees Broad Jump: 6:27 (51 seconds slower than average) Burpees are like the ex you can't escape – they keep coming back! Here’s how to turn this segment into a strength:
Drill the movement! Start with 10-15 reps, focusing on explosive jumps and quick transitions.
Incorporate interval training with burpees and broad jumps into your weekly routine. Alternate between them for 30 seconds of work and 15 seconds of rest.
Improve your core strength with planks and hollow holds, as a strong core will help with the overall movement efficiency.
Sled Push: 3:46 (47 seconds slower than average) Time to push your limits – literally! Here’s how to make those sleds your best friends:
Focus on your stance; keep your back straight and use your legs to drive. Incorporate sled pushes into your routine, aiming for 4-5 sets of 20-30 meters.
Pair sled pushes with short sprints to simulate race conditions. This will build your strength and improve your transition time.
Try pushing against resistance bands in a controlled environment to boost your power output.
Sled Pull: 5:20 (14 seconds slower than average) These can feel like a drag (pun intended)! Here’s how to enhance your sled pulling:
Practice pulling with varied resistance to build strength. Start with lighter weights and gradually increase.
Utilize a rope or harness and practice pulling it over distance to enhance your grip and back strength.
Incorporate exercises such as bent-over rows and deadlifts to build the necessary muscle groups.
Race Strategies:
During your next race, let’s implement some strategies that could help you maximize your performance:
Pacing: Start strong but controlled. Aim to hit your splits consistently. You don’t want to burn out in the first half! Think of it as a marathon, not a sprint.
Transitions: The roxzone time was 7:31, which is slightly slower than average. Focus on quick changes. Practice moving from one exercise to the next efficiently in training. A good transition can save you precious time!
Stay Hydrated: Ensure you’re hydrating adequately before the race. It can make a difference in your energy levels.
Mindset: Remember David Goggins’ words: “Most of us are only operating at 40% of our potential.” Push past that mental barrier. When you think you can’t go further, remind yourself you can push harder!
Conclusion:
Shawn, you have the potential to take your performance to the next level. Remember that every race is a stepping stone. You’ve shown you can run with the best, and now it’s time to build strength to complement that speed. Let’s get to work on those segments, and don’t forget to have fun while doing it! After all, fitness should never feel like a punishment; it’s a celebration of what your body can do! 💪
Keep pushing your limits, and remember: “You are your only limit.” Keep that fire burning, and let’s crush the next Hyrox together!
- 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