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 Moore Benjamin'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 Moore Benjamin'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 Moore Benjamin'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 Moore Benjamin'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
05:11.
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:
Benjamin, you put on a show out there in Melbourne! Finishing with an overall time of 01:35:26 puts you in the top 46% of all athletes and top 45% in your age group. That’s no small feat! Your total running time of 00:42:43 is impressive, clocking in at 4:06 faster than the average. You clearly have a runner's profile, and it shows in your splits, especially in the first running segment where you were blazing at 2:59—a solid 1:58 faster than average! 🚀
However, the Hyrox is a hybrid race, and while your running is on point, we need to work on your strength segments. Your pacing suggests you started with a sprint, which is fantastic for kicking off your race, but it’s essential to maintain that energy for the challenges ahead. Remember, “The only way to prove you are a good athlete is to show up and compete.” – David Goggins. Let’s get to work on those transitions and strength elements to turn your performance from great to phenomenal!
Segments to Improve:
Here’s where we can fine-tune your game plan. The following segments need some TLC:
Wall Balls: 00:08:59 (1:25 slower than average)
Sled Pull: 00:06:45 (1:12 slower than average)
Farmers Carry: 00:03:22 (56 seconds slower than average)
Sandbag Lunges: 00:06:38 (45 seconds slower than average)
Let’s break this down and get tactical:
Wall Balls:
Technique: Focus on your squat depth and the explosive movement to get that ball up. Engage your core and maintain a steady breathing pattern.
Drills: 3 sets of 15 reps at a moderate weight, focusing on form. Incorporate AMRAP (as many reps as possible) for 1 minute to build endurance.
Sled Pull:
Technique: Keep your hips low and engage your legs. Use your arms for drive but avoid overexerting them to save energy.
Drills: Practice heavy sled drags for short distances (20-30m) focusing on quick bursts. Aim for 5-6 sets with rest periods to mimic race conditions.
Farmers Carry:
Technique: Maintain an upright posture and engage your core. Avoid swinging your arms; keep them close to your body.
Drills: Start with lighter weights and gradually increase. Perform 3 sets of 40 meters carrying heavy kettlebells or dumbbells with a focus on speed and stability.
Sandbag Lunges:
Technique: Ensure your front knee does not go past your toes. Engage your core for balance.
Drills: Perform forward lunges with a sandbag for 3 sets of 15-20 reps, focusing on maintaining proper form. Gradually increase the weight as your strength improves.
Race Strategies:
Now, let’s talk tactics for race day. Here’s what you can implement to maximize your performance:
Start Strong, Finish Stronger: While your first run was stellar, maintain a more consistent pace throughout the running segments. You don’t want to burn out before reaching the strength stations.
Transition Efficiency: Aim to cut down that Roxzone time! Practice quick transitions in training, simulating race conditions. Set mini-goals for each transition to keep your focus sharp.
Focus on Breathing: During the strength segments, remember that your breath is your ally. Timing your inhales and exhales can help you maintain stamina.
Positive Self-Talk: Keep your mental game strong! Use mantras like “I am capable, I am strong” to push through challenging segments.
Conclusion:
Benjamin, remember, every rep, every set, and every second spent on improving is a step towards that finish line! As Jocko Willink says, “Discipline equals freedom.” The more disciplined you are in your training, the freer you’ll feel during the race. Let’s tackle those segments head-on, improve those transitions, and come back even stronger next time! 💪💥
Keep pushing your limits and remember: “You’re not finished when you’re tired; you’re finished when you’re done.” The Rox-Coach is here to back you up every step of the way! 🏆