Dive into this athlete’s performance at 2024 Cape Town 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
246 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 246 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 246 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Hendricks Ra'Eez'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 Hendricks Ra'Eez'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 246 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 Hendricks Ra'Eez'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 Hendricks Ra'Eez'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
06:34.
Check the detail of the improvement plan below.
Based on 246 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Ra'Eez Hendricks demonstrated a solid performance at the 2024 Cape Town Hyrox event. He finished with an overall time of 02:05:22, placing him in the top 60% of all competitors and the top 64% within his age group. Notably, his total running time was 06:26 faster than the average, indicating a strong runner profile. His consistent improvements across the running segments show that he effectively paced himself, with significant gains in Running 2, Running 4, Running 5, and Running 7. However, the Roxzone time suggests a need for faster transitions and improved overall fitness to maintain the momentum between exercise zones.
Segments to Improve
Sandbag Lunges: Ra'Eez was 04:11 slower than average, placing him in the 92nd percentile. To improve:
Strength Training: Incorporate weighted lunges and squats to build lower body strength. Aim for 3 sets of 8-12 reps twice a week.
Form Technique: Focus on proper lunge form, ensuring the knee does not extend past the toes and maintaining an upright posture to avoid energy leaks.
Roxzone: The Roxzone time was 01:58 slower than average. To enhance transitions:
Transition Drills: Practice quick transitions between exercises with minimal rest. Set up mini-circuits focusing on speed and precision.
Endurance Training: Increase cardiovascular endurance with high-intensity interval training (HIIT) to reduce recovery time needed between segments.
Burpees Broad Jump: 00:53 slower than average, requiring improved explosive power and endurance:
Plyometric Training: Incorporate box jumps and burpee variations to build explosive strength. Perform 3 sets of 10 reps, focusing on maximum height and distance.
Endurance Drills: Add burpee intervals into running sessions to simulate race conditions.
Farmers Carry: 00:28 slower than average, suggesting the need for grip and core strength improvement:
Grip Strength Exercises: Utilize heavy dumbbell or kettlebell carries over various distances. Focus on maintaining a steady pace and posture.
Core Stability Work: Incorporate planks and rotational exercises to strengthen the core.
Race Strategies
Pacing: Begin at a controlled pace to avoid burnout in the later stages, particularly in strength-based segments where fatigue can significantly impact performance.
Nutrition and Hydration: Ensure adequate fueling with electrolytes and carbohydrates prior to and during the race to sustain energy levels.
Mental Preparation: Develop a strong mental strategy to handle challenging segments, focusing on staying calm and maintaining form under fatigue.