Dive into this athlete’s performance at 2024 Berlin 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.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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 Coltman Mark'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 Coltman Mark'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 Coltman Mark'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 Coltman Mark'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
11:01.
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:
Mark Coltman's performance in the 2024 Berlin HYROX race places him in the top 61% of his age group (50-54) and the top 60% overall among 1369 athletes. This is a commendable achievement, showcasing a balanced athlete profile. His total running time was exactly average, indicating a well-maintained pace throughout the race. This balanced performance suggests that Mark has a hybrid profile, displaying neither a distinct strength nor running advantage over his competitors. However, there's room for improvement in both areas to climb higher in the rankings. His pacing strategy seems appropriate, as indicated by his consistent running time, but focusing on specific areas for improvement could yield better results in future races.
Segments to Improve:
Roxzone Times: Mark's transitions between exercise zones, or 'Roxzone' times, indicate slower-than-average movements. This suggests either excessive rest or inefficient transitions. Improving overall fitness through high-intensity interval training (HIIT) could enhance his ability to maintain intensity between segments. Specific drills like circuit training, combining strength exercises with short bursts of running, can simulate race conditions, improving his transition times. Additionally, practicing rapid changes from running to strength exercises and back will make these transitions more efficient.
Strength Segments: Given the average total running time, Mark should focus on enhancing his strength to gain a competitive edge. Incorporating compound lifts such as deadlifts, squats, and Olympic lifts (clean and jerk, snatch) into his training regimen will build overall strength. Moreover, targeted exercises like kettlebell swings, wall balls, and sandbag carries can mimic the functional movements found in HYROX races. Emphasizing strength endurance through higher repetition sets with moderate weights can also bridge the gap between pure strength and the endurance needed for such a race.
Race Strategies:
Early Pace Management: Analyzing Mark's splits from the first four running segments compared to the average, it's crucial to establish whether he starts too fast or too slow. Assuming an even pacing strategy given his average total running time, Mark should nonetheless be cautious not to exert too much energy in the initial stages. Starting slightly below his threshold and gradually increasing his pace can help conserve energy for strength segments and improve overall race time.
Strength Training Integration: Integrating strength training with endurance running in his preparation can improve his performance in both areas. For example, brick workouts, traditionally used in triathlon training, can be adapted to HYROX by combining long runs with strength workout sessions. This not only improves cardiovascular endurance but also muscle stamina.
Transition Efficiency: Focusing on reducing Roxzone times through practice can significantly impact overall performance. Mark should simulate race-day conditions by practicing quick transitions between running and strength exercises. Incorporating active recovery exercises, like light jogging or dynamic stretching instead of complete rest, can keep his heart rate up and muscles ready for the next segment.
By addressing these targeted areas for improvement and implementing the suggested strategies, Mark Coltman can expect to see notable improvements in his HYROX race performance. Consistency in training, focus on transition efficiency, and a balanced approach to strength and endurance will be key to climbing the ranks in his age group and overall standings.