Dive into this athlete’s performance at 2024 Copenhagen 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
92 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 92 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 92 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Shirodkar Santosh'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 Shirodkar Santosh'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 92 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 Shirodkar Santosh'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 Shirodkar Santosh'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
10:18.
Check the detail of the improvement plan below.
Based on 92 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Santosh Shirodkar's performance in the 2024 Copenhagen Hyrox race places him solidly within the top two-thirds of all participants, demonstrating a particularly strong running profile. When analyzing his total running time, which is significantly faster than average, it's clear that Santosh excels in the running segments of the race. This suggests a strong cardiovascular foundation and running efficiency. However, this runner profile indication also suggests that there's room for improvement in strength-focused segments to achieve a more balanced athlete profile. Santosh's pacing across the initial running segments was aggressive, setting a fast pace early in the race, which may have impacted his performance in strength-focused tasks.
Segments to Improve:
Sled Push & Sled Pull: These two segments were significantly slower than average, indicating a need to improve lower body strength and power, especially in pushing and pulling movements. Training Suggestions: Incorporate heavy sled drags and pushes into training routines, focusing on both high-intensity sprints for power and longer, weighted pulls for endurance. Deadlifts and squats can also help build foundational strength required for these tasks.
Burpees Broad Jump: This segment's slower time suggests a need for improvement in plyometric power and endurance. Training Suggestions: Plyometric exercises such as box jumps, broad jumps, and burpees should be integrated into workouts. Emphasis on form during burpees to ensure efficient movement can reduce time taken. Interval training combining burpees with short sprints may also improve endurance and speed in this segment.
Wall Balls: Only slightly below average, but with room for improvement in terms of muscular endurance and coordination. Training Suggestions: Targeted practice with wall balls focusing on form and rhythm can increase efficiency. Incorporating kettlebell swings and medicine ball throws can also enhance the power and endurance required for this segment.
Roxzone: Significantly slower than average, indicating longer transition times and possibly lower overall fitness. Training Suggestions: High-intensity interval training (HIIT) can help improve overall fitness, reducing rest needs. Practice transitions between different exercise types to decrease downtime.
Race Strategies:
Start Conservatively: Given Santosh's strong running capabilities, it would be beneficial to start the race at a slightly more conservative pace. This approach would allow for energy conservation for the strength-based segments, where he has more room for improvement.
Segment Focus: Prioritize training on weaker segments in the months leading up to the race. This focused approach ensures that improvements in these areas are maximized.
Transition Efficiency: Work on reducing transition times between exercises by practicing seamless switches during training. This could involve setting up mock race environments to simulate the pressure and quick changes required during the actual event.
Recovery Management: Implement strategic recovery periods in training to mimic race conditions. This includes practicing nutrition and hydration strategies that can be employed during the race to maintain energy levels and facilitate quicker recovery between segments.
By addressing these specific areas of improvement with targeted training and strategic race planning, Santosh has the potential to significantly enhance his overall performance in future Hyrox races. Balancing his evident running strengths with improved performance in strength-based segments will make him a more 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