Dive into this athlete’s performance at 2024 Köln 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 Modrak Patrick'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 Modrak Patrick'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 Modrak Patrick'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 Modrak Patrick'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
05:30.
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:
Patrick Modrak’s performance in the 2024 Köln HYROX race places him within the top echelons of his age group and overall participants, showcasing his competitive edge and fitness level. His overall time and percentile rankings reflect a well-rounded athlete with particular strengths in strength-based exercises, evidenced by exceptionally fast times in the Sled Push, Sled Pull, Burpees Broad Jump, and Sandbag Lunges. However, his overall running time indicates a need for improvement in endurance and running efficiency, as it was slower than average. The Roxzone time suggests room for enhancement in overall fitness and transition efficiency. The pattern of his splits suggests that Patrick may have started the race too fast, impacting his running performance in the later stages. His profile leans towards a strength-focused athlete, indicating a need to balance his training towards enhancing his running endurance.
Segments to Improve:
Total Running Time: To improve his running time, Patrick should focus on increasing his running endurance and efficiency. Incorporating interval training, such as 400m repeats with rest periods half the duration of the effort, can help improve speed and cardiovascular fitness. Long, slow distance runs (60-90 minutes at a comfortable pace) once a week will enhance his running endurance. Additionally, focusing on running form drills like high knees, butt kicks, and stride outs can improve running economy.
Roxzone: The Roxzone time suggests a need for better overall fitness and faster transitions. Implementing circuit training that mimics the race's structure, alternating between strength exercises and short running or rowing intervals, will help improve fitness and transition times. Practicing transitions between exercises, similar to a triathlon athlete's transition training, can also reduce Roxzone time.
Wall Balls: While not the worst segment, there's still room for improvement. To enhance performance in Wall Balls, Patrick should focus on developing lower body power and upper body endurance. Squats and thrusters will build leg strength and power, while medicine ball throws against a wall will improve endurance and technique specific to Wall Balls. Emphasizing squat depth and explosive power in the upward phase of the Wall Ball will also contribute to better efficiency and performance.
Race Strategies:
Pacing: Given the indication that Patrick may start too fast, developing a strategic pacing plan is crucial. Dividing the race into segments and setting target times based on training performances can help maintain a consistent and sustainable pace throughout the race. Practicing pacing during training, especially on long runs, can also help internalize the feel of the desired race pace.
Strength and Endurance Balance: Focusing on balancing strength and running training will be key. Implementing two to three strength training sessions focused on compound movements (squats, deadlifts, presses) and functional fitness exercises specific to HYROX events each week, along with three to four running sessions, can provide a balanced approach. Including at least one session that combines elements of both (e.g., a run followed by functional fitness exercises) will help prepare for the race's demands.
Recovery and Nutrition: Emphasizing recovery techniques, such as adequate sleep, nutrition, and active recovery sessions, will ensure that Patrick can train effectively without overtraining. Nutrition strategies focusing on a balance of carbohydrates for energy, proteins for muscle repair, and fats for recovery will support endurance and strength development.
By focusing on these areas of improvement and implementing the suggested strategies, Patrick Modrak has the potential to significantly enhance his performance in future HYROX races. Balancing his evident strength with improved running endurance and efficiency will make him a more competitive and well-rounded athlete.
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