Dive into this athlete’s performance at 2024 Marseille 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 Pinget JeanFrancois'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 Pinget JeanFrancois'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 Pinget JeanFrancois'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 Pinget JeanFrancois'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
05:23.
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:
JeanFrancois, first off, congratulations on completing the Hyrox in Marseille! With an overall time of 01:26:18 and ranking in the top 60% of a competitive field, you've shown solid determination and skill. Your total running time of 00:38:52 is impressive—04:09 faster than average—which clearly highlights your strength as a runner. However, it seems like you started off a bit too slow in the first running segment, clocking in at 00:06:02, which is 01:24 slower than average. This pacing may have affected your momentum early on. Overall, you have a hybrid profile with a notable edge in running, but there are clear opportunities to boost your strength and transition efficiency.
Segments to Improve:
Let's dive into the segments that need a little TLC to turn those weaknesses into strengths:
Burpees Broad Jump (00:06:31): This segment was your slowest and a significant time sink. Focus on explosive movements to enhance power. Incorporate burpee box jumps into your routine. Start with a standard burpee, but as you jump up, land on a box. This will build your explosive strength and improve your transition from the ground to the jump. Aim for 3 sets of 10 reps, focusing on speed and form.
Sandbag Lunges (00:06:11): Your form may be a bit off here, causing slower times. Work on your lunge technique and incorporate weighted lunges into your training. Use a lighter weight at first to ensure form. Add in reverse lunges to strengthen your quads and glutes. Aim for 4 sets of 12 reps each leg, then gradually increase the weight.
Sled Pull (00:05:41): A 00:41 slower than average indicates a need for strength here. Focus on heavy sled pulls in your training. Start with lighter weights, but gradually increase as you get stronger. Incorporate resistance bands to work on pulling strength with lower weights. Aim for 4 sets of 20 meters, focusing on maintaining a strong posture throughout.
Farmers Carry (00:02:27): Although only 00:15 slower than average, improving this segment will help your overall transitions. Practice farmers walks with heavier weights, focusing on grip strength and core stability. Perform 5 sets of 40 meters with a focus on posture—shoulders back, core engaged.
Ski Erg (00:04:45): Being 00:18 slower than average indicates room for improvement. Incorporate interval training on the Ski Erg. Aim for 30 seconds of all-out effort followed by 30 seconds of rest for 10 rounds. This will help you build both endurance and power.
Wall Balls (00:06:28): At equal to the average time, there's still potential to shave off a few seconds. Work on your explosiveness with medicine ball throws against a wall. Practice 3 sets of 15 reps, focusing on speed and accuracy. Remember to squat deep to engage your legs effectively.
Race Strategies:
Here are some tactical approaches to implement during your next race:
Pacing: Start with a slightly faster first running segment to gain momentum. A warm-up jog before the race could help you find your rhythm sooner.
Transitions: Focus on minimizing your roxzone time. Practice quick transitions in training. Set up mock stations and time your transitions between exercises. Aim for a goal of keeping your transitions under 5 seconds.
Breathing: Maintain a consistent breathing pattern during the high-intensity segments. This helps with endurance. Try practicing breathing techniques in your training, such as inhaling for three counts and exhaling for two.
Mindset: Remember what David Goggins says: "You are your own hero." Keep a positive internal dialogue during challenging segments. Visualize overcoming those hurdles before you hit them.
Conclusion:
JeanFrancois, you've got a great foundation to build on. Your running performance is stellar, but now it's time to tackle those segments that are holding you back. Remember, improvement is a marathon, not a sprint... unless we're talking about a Hyrox race, of course! 💪 Keep pushing your limits, embrace the grind, and soon you’ll see those segments improve and your rank soar. “The only way to overcome is to bust your ass.” So let’s get to work! 💥
Stay strong, stay committed, and let’s turn those weaknesses into strengths together. You’ve got this! 🏆
- 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