Dive into this athlete’s performance at 2024 Malaga 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 Grant Stuart'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 Grant Stuart'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 Grant Stuart'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 Grant Stuart'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
05:21.
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:
Stuart Grant demonstrated a commendable performance in the 2024 Malaga HYROX race, finishing in the top 15% of his category and overall. Notably, Stuart's total running time was 04:20 faster than average, indicating a strong runner profile. However, analysis indicates room for improvement in strength-focused segments and transition times within the Roxzone. Stuart started slightly slower in the first running segment but quickly found his pace, performing significantly better in subsequent runs. The challenge lies in finding a balance between maintaining this impressive running pace and improving strength and efficiency in exercise zones.
Segments to Improve:
Burpees Broad Jump: Stuart's performance can benefit significantly from plyometric training to improve explosive power, vital for both speed and efficiency in this segment. Incorporating box jumps, squat jumps, and lunge jumps three times a week can enhance his ability to perform explosive movements, reducing time spent on burpees broad jumps.
Sandbag Lunges: The notable time difference suggests a need for enhanced lower body strength and endurance. Stuart should incorporate weighted lunges, deadlifts, and squats into his routine to build leg muscle endurance and strength. Training with sandbags during lunges can also acclimate his body to the specific challenge presented in the race.
Wall Balls: To improve in this segment, focusing on core and shoulder strength is crucial. Wall ball shots, kettlebell swings, and medicine ball slams can help Stuart develop the necessary power and stamina. Emphasis on form and technique during practice will ensure efficiency and speed during the race.
Sled Push and Sled Pull: These segments require both technique and strength. For sled push, interval training with heavy sleds will build leg strength and improve technique. For sled pull, incorporating rows and deadlifts can enhance back and arm strength, vital for pulling movements. Practicing with the sled to find the most efficient body angle and stride length can also minimize time spent on these challenges.
Roxzone: The slower Roxzone time suggests that transition efficiency can be a focal point of improvement. Incorporating circuit training that mimics the race's structure—alternating between running and strength exercises with minimal rest—can enhance Stuart's ability to maintain momentum and reduce transition times.
Race Strategies:
Start Strong but Save Energy: Given the initial slower start, Stuart could benefit from starting slightly faster to avoid playing catch-up but should be wary of burning out too quickly. A more consistent pace from the outset can conserve energy for later stages.
Focus on Technique in Strength Segments: Prioritizing form over speed initially in strength segments can prevent energy wastage, allowing for more efficient movement and potentially faster times as the race progresses.
Efficient Transitions: Reducing time in the Roxzone is critical. Practicing quick transitions between running and exercise stations in training will help minimize these delays. This includes setting up and moving between equipment more efficiently.
Segment-Specific Pacing: Understanding which segments are strength-based and which are speed-based can help Stuart allocate his energy more effectively. For instance, conserving a bit more energy before strength-focused challenges can ensure he doesn't approach them already fatigued.
Recovery and Nutrition: Implementing a solid recovery and nutrition plan leading up to and on race day can significantly impact performance. Proper hydration, carb loading, and muscle recovery techniques will ensure Stuart is in peak condition for the race.
By focusing on these specific areas of improvement and implementing the suggested training strategies, Stuart Grant can expect to see significant improvements in his HYROX race performance, particularly in his weaker segments. Consistency in training, along with a strategic approach to the race, will be key to his success.
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