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
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 Turner Nathan'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 Turner Nathan'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 Turner Nathan'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 Turner Nathan'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
05:24.
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:
Nathan Turner's performance in the 2024 Fort Lauderdale HYROX race places him in the top 26% overall and top 27% in his age group, indicating a strong competitive level among his peers. His overall time of 01:19:23 exhibits a well-rounded athletic capability, with particular strengths in exercises like the Sled Push, Burpees Broad Jump, and Farmers Carry, where he performed significantly better than average. However, Nathan's total running time was 02:50 slower than average, which suggests that while he has a strong foundation in strength exercises, his running endurance and pace may require focused improvement to enhance his overall HYROX performance. An analysis of his splits shows a strong start but a decline in running performance over time, indicating potential issues with pacing or endurance.
Segments to Improve:
Total Running Time: Nathan's running segments, particularly in the latter half of the race, show a consistent slowdown compared to the average, indicating a potential area for significant improvement. To address this:
Incorporate interval training twice a week to improve speed and endurance. Mix short, high-intensity sprints with longer, moderate-paced runs.
Endurance long runs should be added to the weekly training schedule, gradually increasing the distance to improve overall stamina.
Include hill sprints and stair climbs to build leg strength and improve running economy.
Wall Balls: This segment was slower than average, indicating a need for improvement in both strength and technique. To enhance performance:
Practice wall balls with a focus on form, ensuring a full squat and efficient use of momentum in the throw.
Incorporate exercises that build core strength, such as planks and Russian twists, to improve stability during the wall ball segment.
Include plyometric exercises like box jumps and jump squats to increase explosive power, which is crucial for efficient wall ball execution.
Race Strategies:
Pacing: Nathan started the race faster than average, which could contribute to the decrease in performance in later running segments. Implementing a more conservative start, focusing on maintaining a consistent pace that aligns closer to his training speeds, may help conserve energy for a stronger finish.
Transitions (Roxzone): While Nathan's transition times were faster than average, indicating efficient movement between exercises, focusing on slight improvements in overall fitness could make these transitions even smoother. Incorporating dynamic stretches and practicing quick switches between different types of exercises could reduce fatigue and improve time.
Strength and Endurance Balance: Given Nathan's stronger performance in strength-based tasks versus running, a balanced training approach is essential. Combining strength training with running workouts within the same session can help improve his ability to handle running fatigue post-strength exercises, simulating race conditions more accurately.
By focusing on these targeted improvements and adjusting his race strategy, Nathan has the potential to elevate his performance in future HYROX races, particularly by enhancing his running endurance and technique in weaker segments like the Wall Balls. A balanced approach to training, that does not neglect either strength or endurance, will be key to his continued success.
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