Dive into this athlete’s performance at 2024 Fort Lauderdale 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
344 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 Pro Men
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 344 athletes with similar finish time in Hyrox Pro Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 344 athletes with similar finish time in Hyrox Pro Men
Fast, slow, or steady?
Here’s the full breakdown of Grumke Will's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Grumke Will hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 344 athletes with similar finish time in Hyrox Pro Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Grumke Will’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Percentile based on all the athletes who competed in Hyrox Pro 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 Grumke Will'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
04:29.
Check the detail of the improvement plan below.
Based on 344 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Will Grumke showcased an impressive performance at the 2024 Fort Lauderdale HYROX GORUCK, clinching the overall top position in his category. His strengths were predominantly in the strength-based exercises where he significantly outperformed averages, particularly in the Sled Push, Sled Pull, Sandbag Lunges, and Wall Balls, indicating a strong strength profile. However, his total running time was 02:07 slower than average, suggesting that while he has a solid foundation in strength, his running endurance and speed could benefit from focused improvement. Additionally, his pacing appeared to start strong but showed signs of slowing down in the running segments as the race progressed, which indicates potential issues with endurance or pacing strategy. The Roxzone time also suggests room for improvement in overall fitness and transition efficiency.
Segments to Improve:
Running Segments & Total Running Time: Improving overall running performance will be crucial. Incorporate interval training twice a week to enhance speed and endurance. For example, 400m repeats at a pace faster than race pace, with equal recovery times, can improve aerobic capacity and running economy. Long, slow distance runs once a week will also help build endurance. Focusing on running form, such as maintaining a slight forward lean, efficient arm swing, and proper foot strike, can also lead to more economical running, reducing fatigue.
Roxzone Transition: To reduce Roxzone times, simulate race conditions by practicing quick transitions between strength exercises and running during training sessions. This could involve setting up a circuit that mimics the race's sequence of exercises and runs, aiming to minimize rest and transition times. Additionally, improving overall conditioning through high-intensity interval training (HIIT) can enhance recovery between segments, allowing for faster transitions.
Burpees Broad Jump: Given this was a slower segment, focus on explosive strength training. Plyometric exercises such as box jumps, squat jumps, and lunge jumps can improve power, which is crucial for the broad jump component. For the burpee component, practice burpees with an emphasis on minimizing ground contact time and maintaining a steady pace, rather than speed, to avoid excessive fatigue.
Race Strategies:
Pacing: Given the tendency to start strong and slow down, adopting a more conservative pace at the beginning could preserve energy for a stronger finish. Use training sessions to practice pacing strategies, such as running negative splits (where the second half of a run is faster than the first half) to build discipline and endurance for maintaining or increasing pace throughout the race.
Strength to Running Transitions: Focus on recovery techniques during transitions, such as deep breathing to lower the heart rate and shaking out limbs to reduce muscle tension. This can aid in quicker recovery and readiness for the next running segment.
Mental Preparation: The importance of mental toughness cannot be overstated. Visualization techniques, where you mentally rehearse the race, focusing on transitions and maintaining pace during challenging segments, can prepare you mentally for the demands of the race.
Implementing these targeted training strategies and race tactics will not only address the identified areas of improvement but also enhance overall performance, potentially leading to even better results in future HYROX races.