Dive into this athlete’s performance at 2024 London 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.
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.
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.
This section showcases the entire Riska Pontus'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 Riska Pontus's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Riska Pontus'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.
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 Riska Pontus'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 05:19. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 02:08 | 07:45 to 05:37 | 40.1% |
| Sled Push | 01:19 | 04:18 to 02:59 | 24.8% |
| Wall Balls | 00:35 | 07:20 to 06:45 | 11.0% |
| Sandbag Lunges | 00:34 | 05:53 to 05:19 | 10.7% |
| Sled Pull | 00:17 | 05:23 to 05:06 | 5.3% |
| Farmers Carry | 00:17 | 02:30 to 02:13 | 5.3% |
| Ski Erg | 00:09 | 04:39 to 04:30 | 2.8% |
| Rowing | 00:00 | 04:52 to 04:52 | 0.0% |
| Run Total | 00:00 | 41:22 to 41:22 | 0.0% |
| Riska Pontus | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:06 | 00:00 | 04:48 +01:18 | 00:00 +00:00 |
| Ski Erg | 04:39 | 06:06 | 04:33 +00:06 | 04:48 +01:18 |
| Running 2 | 04:32 | 10:45 | 05:17 -00:45 | 09:21 +01:24 |
| Sled Push | 04:18 | 15:17 | 03:08 +01:10 | 14:38 +00:39 |
| Running 3 | 04:49 | 19:35 | 05:46 -00:57 | 17:46 +01:49 |
| Sled Pull | 05:23 | 24:24 | 05:23 +00:00 | 23:32 +00:52 |
| Running 4 | 04:48 | 29:47 | 05:44 -00:56 | 28:55 +00:52 |
| Burpees Broad Jump | 07:45 | 34:35 | 05:57 +01:48 | 34:39 -00:04 |
| Running 5 | 05:02 | 42:20 | 05:56 -00:54 | 40:36 +01:44 |
| Rowing | 04:52 | 47:22 | 04:58 -00:06 | 46:32 +00:50 |
| Running 6 | 05:02 | 52:14 | 05:46 -00:44 | 51:30 +00:44 |
| Farmers Carry | 02:30 | 57:16 | 02:22 +00:08 | 57:16 +00:00 |
| Running 7 | 05:06 | 59:46 | 05:44 -00:38 | 59:38 +00:08 |
| Sandbag Lunges | 05:53 | 01:04:52 | 05:34 +00:19 | 01:05:22 -00:30 |
| Running 8 | 05:58 | 01:10:45 | 06:31 -00:33 | 01:10:56 -00:11 |
| Wall Balls | 07:20 | 01:16:43 | 07:12 +00:08 | 01:17:27 -00:44 |
| Roxzone | 08:22 | 01:32:19 | 07:40 +00:42 | 01:32:19 |
Pontus, first off, kudos for your performance at the 2024 London Hyrox! Finishing in the top 68% overall and top 62% in your age group is no small feat. You’ve shown you can hang with the competition, and with a little fine-tuning, you can skyrocket even further! Your overall time of 01:32:19 is solid, and your total running time of 00:41:22 indicates that you have a strong runner profile—4:12 faster than average? That’s impressive! 🏆
However, pacing is key in Hyrox, and it seems you started a bit slower than the average in your first run, clocking in at 00:06:06—1:18 slower than average. You might have been saving energy, but this may have cost you valuable seconds that could've been used elsewhere. As a runner, you should exploit that strength early on to set a solid foundation for the rest of the race.
Overall, while your running capabilities shine through, there are segments where your strength-based exercises need attention. Let’s turn those weaknesses into strengths, shall we?
Let’s dive into those segments where you can elevate your game:
This segment really needs some love. Burpees are all about explosive power and endurance, and it looks like this is where you lost a significant chunk of time.
Drill: Focus on increasing your explosiveness with box jumps and burpee variations. Try doing sets of 10-15 burpees with a focus on speed and form. Incorporate plyometric exercises like jump squats and tuck jumps to enhance your explosive strength.
The sled push is a beast, and it looks like it put you in a headlock here. This exercise requires both lower body strength and technique.
Drill: Practice pushing the sled with heavier weights for shorter distances to build strength. Also, incorporate leg press and squats in your routine to strengthen your quads and hamstrings. Work on your stance; a wider foot placement can help generate more power.
While you’re only slightly behind the average here, this is an area where you can gain efficiency. Wall balls require coordination and endurance.
Drill: Focus on your squat depth and throwing technique. Perform wall balls in sets of 15-20, ensuring you maintain a steady rhythm. Consider adding medicine ball cleans to develop explosive power from the ground up.
Sandbag lunges can be tricky, especially when fatigue kicks in. It’s all about core stability and strength.
Drill: Work on weighted lunges—front and backward—without the sandbag to refine your form, then gradually add the sandbag back in. Incorporate core exercises like planks and rotational movements to support your stability during these lunges.
Now that we’ve pinpointed the areas to work on, let’s talk strategy for your next race:
Pontus, remember, the only limits you have are the ones you make. Keep this in mind: “You are not defined by your circumstances, you are defined by your decisions.” 💪
It’s time to take these insights and turn them into actionable training. Work on those weaknesses, maintain your strengths, and keep pushing your boundaries. And hey, when you feel like quitting, just remember: even a snail made it to the ark. Keep grinding, and let’s crush that next Hyrox together! 💥
Catch you in the roxzone,
The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Yee Eddie | 2022 New York | 01:32:49 | |
| Casula Michele | 2023 Milan | 01:32:08 | |
| Sonkhala Karan | 2024 Manchester | 01:32:38 | |
| Parry Jonathan | 2022 London | 01:32:11 | |
| Donald Tom | 2024 London | 01:32:01 | |
| Williams David | 2023 London | 01:32:20 | |
| Harris Jonathan | 2023 Dallas | 01:32:15 | |
| Limberg Mischa | 2022 Bremen | 01:32:48 | |
| Alves Passos Esdras | 2023 Malaga | 01:32:29 | |
| Scott Walter | 2023 London | 01:32:42 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 01:39:38 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
