Dive into this athlete’s performance at 2024 Singapore National Stadium 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 Rose Colin'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 Rose Colin'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 Rose Colin'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 Rose Colin'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
04:50.
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
Colin Rose delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, ranking within the top 20% overall and top 19% within his age group. This reflects a strong competitive edge and consistent training foundation. However, his total running time was 2:23 slower than the average, indicating potential areas for improvement in endurance running. His pacing strategy suggests a slightly conservative start, with his initial runs significantly slower than average, hinting at a possible need to build confidence and speed early in the race. Colin exhibits a hybrid athletic profile, performing well in both running and strength-based events but with room for improvement in endurance running.
Segments to Improve
Running: Given that Colin's total running time was slower than average, focusing on endurance and speed training is essential. Specific strategies include:
Interval Training: Incorporate high-intensity interval training (HIIT) sessions to improve speed and cardiovascular endurance. Example: 400m repeats at a pace faster than race pace with short recovery periods.
Long Runs: Schedule weekly long runs at a steady pace to build endurance. Aim to gradually increase distance and incorporate varied terrains to simulate race conditions.
Ski Erg and Rowing: These segments were slower than average, suggesting a need for enhanced technique and power output.
Technique Drills: Focus on form and efficiency in both Ski Erg and rowing. Practice drills that emphasize proper posture, core engagement, and smooth transitions between strokes.
Strength Training: Include exercises that target the upper body and core, such as pull-ups, seated rows, and planks, to increase strength and stamina.
Sled Push: Improving power and speed in this segment is crucial.
Power Drills: Practice sled pushes with varying weights to improve explosive power. Incorporate short, high-intensity pushes followed by longer, endurance-focused pushes.
Leg Strength: Focus on leg strength exercises such as squats, lunges, and deadlifts to enhance pushing power.
Wall Balls: Enhancing efficiency and speed in this segment can provide time gains.
Technique Refinement: Work on wall ball technique to improve consistency and reduce fatigue. Pay attention to squat depth and throw height.
Upper Body Conditioning: Incorporate exercises like shoulder presses and medicine ball throws to build upper body endurance.
Race Strategies
Pacing: Adopt a more aggressive pacing strategy at the start of the race to prevent falling behind early. Analyze the first four running segments and aim to start closer to the average pace.
Transition Efficiency: Although Colin's Roxzone time is slightly faster than average, continued focus on smooth transitions between exercises can shave off valuable seconds. Practice quick transitions in training sessions to simulate race conditions.
Recovery and Nutrition: Ensure optimal nutrition and recovery strategies leading up to the race. Adequate hydration, balanced meals, and sufficient sleep are critical components for peak performance.
Mental Preparation: Engage in mental conditioning techniques such as visualization and positive self-talk to build confidence and maintain focus throughout the race.