Dive into this athlete’s performance at 2024 Katowice 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
65 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 65 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 65 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Balsamo Joseph'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 Balsamo Joseph'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 65 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 Balsamo Joseph'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 Balsamo Joseph'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
21:05.
Check the detail of the improvement plan below.
Based on 65 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Joseph Balsamo's performance in the 2024 Katowice HYROX race places him in the top 71% overall and top 70% in his age group, showcasing a strong effort amidst a competitive field. A crucial highlight is his total running time, which is 03:09 faster than average, indicating a pronounced strength in running. However, there are areas where performance dips significantly, particularly in strength-focused exercises like the Sled Pull and Sled Push. Joseph demonstrates a hybrid profile with a slight inclination towards running, yet struggles with specific strength segments and maintaining consistent pace across the board. His early running segments suggest a potential for starting too fast, which could impact his stamina in later stages of the race.
Segments to Improve:
Sled Pull & Sled Push: Joseph's most significant time losses occur here. For improvement, focus on building lower body strength through exercises like deadlifts, squats, and leg presses. Incorporate specific sled push and pull drills, gradually increasing resistance to simulate race conditions. Practice transitioning into these exercises in a fatigued state to mimic mid-race conditions.
Sandbag Lunges & Wall Balls: These segments also highlight a need for enhanced muscular endurance and strength. For sandbag lunges, incorporate lunges with varying weights and distances into training, emphasizing form and control. Wall Ball performance can be improved by practicing the exercise with different weights and heights, focusing on squat depth and explosive power. Cross-training with plyometrics can also enhance explosive strength beneficial for these tasks.
Farmers Carry: Grip strength and core stability are key here. Implement grip strength exercises such as dead hangs and farmer's walk with progressively heavier weights. Core strengthening exercises, including planks and oblique twists, will improve stability and endurance for this segment.
Race Strategies:
Pacing: Given Joseph's tendency to start fast, focus on developing a more consistent pacing strategy. Use interval training to practice maintaining a steady pace, and incorporate simulations of race day conditions to fine-tune this pacing in the presence of fatigue.
Transition Times: With a roxzone time indicating slower transitions, Joseph should practice quick transitions between exercises. Set up mock stations to mimic race conditions, focusing on reducing rest times and practicing efficient movement from one exercise to the next.
Strength and Endurance Balance: To balance his runner profile with the demands of strength segments, Joseph should integrate more cross-training into his routine. Combining strength training days with running, especially focusing on running after strength exercises, can help improve endurance and performance in later race segments.
Mental Preparation: Mental resilience can significantly impact race performance. Incorporate visualization techniques and mental rehearsal of the race, focusing on staying calm and maintaining focus through challenging segments.
By addressing these specific areas for improvement with targeted training and strategic adjustments, Joseph Balsamo can enhance his performance in future HYROX races, turning identified weaknesses into strengths and achieving a more balanced athlete profile.
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