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
335 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 335 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 335 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Sanzari John'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 Sanzari John'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 335 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 Sanzari John'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 Sanzari John'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
20:42.
Check the detail of the improvement plan below.
Based on 335 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
John Sanzari showcased a commendable effort in the 2024 Fort Lauderdale HYROX race, illustrating strengths in several areas, particularly within strength-focused exercises. His performance in the Sled Push, Sled Pull, Burpees Broad Jump, Farmers Carry, and Sandbag Lunges was significantly above average, indicating a strong proficiency in power and strength exercises. However, his overall running time was 14:57 slower than the average, suggesting that endurance and pace management during running segments are areas that require attention. The analysis indicates that John has a stronger profile in strength rather than running, as evidenced by his exceptional performance in strength exercises versus his running times. His pacing seemed to start off stronger in the first running segment but fell behind as the race progressed, indicating potential issues with stamina or pacing strategy.
Segments to Improve:
Total Running Time: John's running segments were consistently slower than average, indicating a need for improved endurance and pacing. To address this:
Introduce interval training twice a week to improve speed and endurance. For example, 400m repeats at a faster pace than his current average 1k pace, with equal rest periods.
Incorporate one long, slow distance run per week to build overall aerobic capacity.
Practice running on tired legs by scheduling a moderate to high-intensity strength workout before a medium-distance run.
Wall Balls: Despite being a strength-based athlete, Wall Balls were slower than average. Improving technique and endurance for this exercise can yield better results:
Focus on form correction, ensuring a full squat and driving through the hips to project the ball upwards.
Incorporate high-rep wall ball sets into workouts to build specific muscular endurance.
Utilize EMOM (Every Minute On the Minute) workouts including wall balls to improve efficiency under fatigue.
Race Strategies:
Pacing: Adopt a more conservative start to avoid early fatigue. Utilize a pacing strategy that allows for steady effort across all running segments, avoiding starting too fast. Practicing negative splits during training runs can be beneficial.
Transitions (Roxzone): Although John showed efficient transition times, there is always room for improvement. Practicing swift transitions between exercises during training can reduce overall race time. This includes setting up equipment for quick access and minimizing rest between exercises.
Strength and Endurance Balance: Given John's strength bias, continuing to focus on strength training is important but should be balanced with an increased focus on running endurance. Incorporating more hybrid workouts that blend high-intensity strength exercises with running intervals can improve overall HYROX performance.
By focusing on these areas of improvement and implementing the suggested training strategies, John can expect to see enhancements in both his running and overall HYROX performance. Consistency, recovery, and gradual progression are key to achieving these improvements.