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
235 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 235 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 235 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Wright Richard'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 Wright Richard'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 235 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 Wright Richard'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 Wright Richard'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
12:31.
Check the detail of the improvement plan below.
Based on 235 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Richard Wright participated in the 2024 Fort Lauderdale HYROX race, finishing within the top 60% of all participants and top 63% in his age group (40-44). His overall time was 02:06:46, with a total running time of 01:05:17, which was 04:38 slower than average. This suggests that while Richard demonstrated a balanced skill set, his running segments, in particular, could benefit from targeted improvements. Notably, Richard started the race with a strong pace in Running 1 but struggled to maintain this momentum in subsequent running segments. His performance in strength-focused exercises like the Sled Push, Sandbag Lunges, and Wall Balls was above average, indicating a more strength-oriented athlete profile rather than purely endurance-based.
Segments to Improve:
Running Segments: Given the slower total running time, Richard should focus on enhancing his endurance and speed. Interval training, such as 400 to 800 meters repeats at a pace faster than his race pace, with equal rest periods, could improve his cardiovascular capacity. Incorporating hill sprints and tempo runs will also build strength and stamina. Post-strength training, compromised running scenarios (e.g., a moderate-paced 5K run) can simulate race conditions and improve running efficiency post-exercise fatigue.
Sled Pull: This segment was significantly slower, indicating a potential weakness in pulling strength or technique. Incorporating more posterior chain exercises like deadlifts, Romanian deadlifts, and kettlebell swings can build the necessary strength. Specific drills should include weighted sled pulls focusing on maintaining a low, powerful stance and consistent, long strides.
Burpees Broad Jump: For improvement in this explosive, full-body exercise, plyometric training including box jumps, squat jumps, and broad jumps will be beneficial. Focusing on form, such as landing softly and using the arms to propel forward, can also enhance performance. Practicing burpees separately to increase speed and efficiency before combining them with broad jumps can ensure better stamina and execution during this segment.
Wall Balls: Although better than average, there's room for improvement. Targeted exercises should include thrusters and medicine ball throws to build upper body and core strength, as well as squat endurance. Working on the fluidity of motion and ensuring consistent breathing can also help maintain a steady pace throughout the Wall Balls segment.
Race Strategies:
Pacing: Richard started the race faster than average but couldn't maintain this pace. Implementing a more conservative start, focusing on running at a sustainable pace that allows for steadier energy expenditure throughout the race, could prevent early burnout and ensure better performance in later segments.
Transition Efficiency (Roxzone): While Richard's Roxzone time was faster than average, indicating less rest or faster transitions, there's always room for improvement in reducing downtime between exercises. Practicing quick transitions in training, setting up mock exercise stations, and moving efficiently between them can decrease overall time.
Strength-Endurance Balance: Given Richard's strength in more power-oriented segments and the need for improvement in running, a balanced approach to training that does not neglect one aspect over the other is crucial. Implementing two to three strength training days focused on HYROX-specific exercises, combined with three days of running workouts (including one long run, one interval session, and one tempo or hill workout), can create a well-rounded athlete capable of tackling both the strength and endurance demands of HYROX.
By focusing on these targeted areas of improvement and implementing the suggested strategies, Richard Wright can look forward to enhancing his performance in future HYROX races and potentially improving his overall and age group rankings.
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