Dive into this athlete’s performance at 2024 Gdansk 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.
Performance Highlights
GBR Men #123013 01:27:59
29th in
AG
| Top 6.1%
265th | Top 56.0%
-00:22
43:19
Run Total
-00:02
05:25
Avg. Lap
+00:45
05:23
Best Lap
+02:06
39:21
Workout Total
+00:16
04:55
Avg. Workout
-01:42
05:24
Roxzone
Race Summary
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 Naden Charlie'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 Naden Charlie'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 Naden Charlie'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 Naden Charlie'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
06:27.
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:
Charlie Naden's performance in the 2024 Gdansk Hyrox race places him solidly within the top half of his category and overall, highlighting his competitive edge among peers. His total running time was notably faster than average, suggesting a strong runner profile. However, there was a considerable variance in his performance across different segments. The fact that his running 1 split was significantly faster than average indicates a potential issue with pacing, possibly starting too fast which may have compromised his performance in strength-based segments later on. His proficiency in running is clear, but to elevate his overall Hyrox performance, a more balanced approach to both running and strength training is needed.
Segments to Improve:
Wall Balls: This was Charlie's most challenging segment, with a completion time significantly slower than average. Focusing on improving lower body strength and endurance through exercises like air squats, thrusters, and practicing wall balls with varying weights can help. Additionally, working on squat depth and ball targeting technique will enhance efficiency and speed.
Burpees Broad Jump: Another area for improvement, where endurance and explosive power play critical roles. Plyometric exercises such as box jumps, broad jumps, and interval training with burpees can increase his explosiveness and stamina. Emphasis on form, especially during the fatigue state, will ensure better performance.
Sled Push: The slower time indicates a need for stronger leg and core strength. Incorporating heavy sled pushes, weighted squats, and lunges into the training routine will build the necessary power. Practicing with varying sled weights and distances can also simulate race conditions better.
Sandbag Lunges: To improve in this segment, Charlie should focus on unilateral leg exercises such as lunges and split squats to increase leg strength and balance. Sandbag workouts that mimic the race condition will also be beneficial.
Race Strategies:
Pacing: Given Charlie's potential issue with starting too fast, adopting a more strategic pacing approach is crucial. Breaking down the race into segments and setting target times based on his training performance can help manage his energy better throughout the race.
Transition and Roxzone Efficiency: Since the Roxzone time was faster than average, further minimizing transition times can provide an edge. Practicing quick transitions between running and exercise stations during training sessions will improve overall race time.
Strength and Endurance Balance: Integrating more hybrid workouts that combine strength and cardio elements will better prepare Charlie for the demands of Hyrox races. This approach ensures neither running nor strength performance is compromised.
Recovery and Nutrition: Implementing a rigorous recovery protocol and proper nutrition will support better performance and faster improvement rates. Focusing on muscle recovery, hydration, and balanced nutrition tailored to his training demands will be key.
By addressing these targeted areas of improvement with specific training strategies and adjusting his race tactics, Charlie Naden has the potential to significantly elevate his Hyrox performance, possibly achieving a higher rank in his age group and overall in future races.
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