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 Colley Scott'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 Colley Scott'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 Colley Scott'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 Colley Scott'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
02:35.
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:
Scott Colley's performance in the 2024 Malaga HYROX race places him in the top 53% of all athletes, demonstrating a commendable effort across the board. Notably, his total running time was 00:46:30, which is slightly faster than the average, indicating a strong running profile. However, the significant time lost in the Roxzone suggests room for improvement in overall fitness and transition efficiency. His performance was notably stronger in running segments and exercises that require endurance and speed, such as the Burpees Broad Jump and Sandbag Lunges, where he significantly outpaced the average. Conversely, his pacing at the start appeared slower than ideal, but he managed to improve his speed in subsequent running segments. This performance profile suggests Scott has a hybrid strength and endurance base, with an edge in running but potential to further develop his strength and transition efficiency.
Segments to Improve:
Roxzone: The Roxzone time was significantly slower than average, indicating prolonged rest periods or slow transitions between exercises. To improve, Scott should focus on enhancing overall fitness with high-intensity interval training (HIIT) that mimics the race's structure, alternating between strength and cardio exercises with minimal rest. Practicing specific transition drills, where he quickly moves from one exercise to the next, can also reduce Roxzone time. Incorporating circuit training sessions into his routine will help with endurance and the ability to maintain performance while switching between tasks.
Sled Push: The sled push segment was notably slower than average, highlighting a potential weakness in lower body strength and power. Scott should incorporate more targeted strength training, focusing on leg power. Exercises like weighted squats, leg presses, and sled drags can significantly improve performance in this area. Plyometric workouts, including box jumps and burpees, will also enhance explosive power, crucial for the initial push in sled exercises.
Farmers Carry: To improve grip strength and endurance, critical for the Farmers Carry, Scott could benefit from specific grip-strengthening exercises such as dead hangs, farmer's walks with progressively heavier weights, and wrist curls. Integrating these into his routine will help build the necessary endurance and strength for this segment.
Race Strategies:
Start Strong: Scott's initial pacing in the race was slower than average, which may have impacted his overall time. A more aggressive start can position him better from the outset. He should practice starting at a slightly faster pace than feels comfortable in training runs to adjust his pacing strategy for race day.
Transition Efficiency: Given the significant time lost in the Roxzone, Scott needs to focus on reducing transition times. This can be achieved by setting up mock transition zones in training, where he practices quickly moving from one exercise to the next, mimicking race conditions as closely as possible. Mental rehearsal and visualization techniques can also help in preparing for swift transitions.
Mid-Race Recovery: Implementing strategies for active recovery during the easier segments of the race can help Scott maintain a higher overall pace. Deep breathing techniques, focusing on efficient oxygen use, and practicing brief moments of muscle relaxation during less intense segments can aid in recovery.
Strength and Endurance Balance: To address the slower segments like the Sled Push and improve overall fitness, Scott should balance his training between strength and endurance. Incorporating cross-training activities such as cycling or swimming on rest days from running and strength training can enhance cardiovascular fitness without overloading the muscles used during running and HYROX-specific exercises.
By focusing on these tailored strategies and incorporating the suggested exercises and drills into his training, Scott can significantly improve his performance in future HYROX races, turning identified weaknesses into strengths and achieving a more balanced athletic profile.
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