Dive into this athlete’s performance at 2024 Incheon 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 한 상준'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 한 상준'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 한 상준'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 한 상준'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
05:26.
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
Athlete 상준 한 delivered a commendable performance at the 2024 Incheon HYROX race, finishing with an overall time of 01:42:24. His overall rank was 193 out of 344 athletes, placing him in the top 56%. Within his age group (30-34), he ranked 49th out of 91 athletes, securing a spot in the top 53%. His performance highlights a strong start, with particularly impressive results in the Ski Erg and Wall Balls segments, where he ranked in the 4th percentile. However, his total running time was 2:15 slower than average, indicating a potential area for improvement in running endurance. Additionally, his pacing appears to have started strong but gradually slowed, suggesting a tendency to start too fast and lose momentum in later running segments. Overall, his performance indicates a hybrid profile, with room to improve both strength and running capabilities.
Segments to Improve
Total Running Time: With a total running time slower than average, 상준 should focus on enhancing his running endurance. Consider incorporating interval training and long-distance runs into his routine to build stamina and speed. Exercises like tempo runs and hill sprints can develop both aerobic and anaerobic capacity.
Sled Pull: This segment was significantly slower than average. To improve, 상준 should focus on building leg strength and power. Incorporate sled drags, squats, and deadlifts into his strength training routine. Pay attention to form, ensuring a strong core and steady pace during the pull.
Roxzone: Transition times were slower, suggesting the need for better efficiency between stations. Practice quick transitions by simulating race conditions in training, focusing on maintaining momentum between exercises.
Burpees Broad Jump: To enhance this segment, work on explosive power and efficiency in burpee execution. Plyometric exercises such as box jumps and burpee variations can be beneficial.
Sandbag Lunges: Although closer to average, there's still room for improvement. Focus on leg strength and stability through exercises like weighted lunges and Bulgarian split squats.
Race Strategies
Pacing: Start the race at a moderate pace to conserve energy for later segments. Implement even splits in training to get accustomed to maintaining a consistent pace throughout the race.
Transition Efficiency: Reduce time spent in the Roxzone by practicing quick gear changes and maintaining focus. Develop a rhythm for switching between exercises smoothly.
Compromised Running: Simulate race scenarios where running is combined with strength tasks. This will help adapt to the fatigue experienced during transitions and improve running performance post-exercise.
Hydration and Nutrition: Ensure adequate hydration and energy intake before and during the race to maintain performance levels and prevent fatigue.