Dive into this athlete’s performance at 2024 Houston 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 Lucas Robert'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 Lucas Robert'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 Lucas Robert'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 Lucas Robert'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 04:58. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:41 | 48:44 to 45:03 | 74.2% |
| Farmers Carry | 00:26 | 02:43 to 02:17 | 8.7% |
| Sled Pull | 00:19 | 05:33 to 05:14 | 6.4% |
| Ski Erg | 00:17 | 04:50 to 04:33 | 5.7% |
| Rowing | 00:15 | 05:11 to 04:56 | 5.0% |
| Sled Push | 00:00 | 02:26 to 02:26 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:25 to 05:25 | 0.0% |
| Sandbag Lunges | 00:00 | 05:01 to 05:01 | 0.0% |
| Wall Balls | 00:00 | 05:59 to 05:59 | 0.0% |
| Lucas Robert | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:56 | 00:00 | 04:52 -00:56 | 00:00 +00:00 |
| Ski Erg | 04:50 | 03:56 | 04:33 +00:17 | 04:52 -00:56 |
| Running 2 | 05:09 | 08:46 | 05:20 -00:11 | 09:25 -00:39 |
| Sled Push | 02:26 | 13:55 | 03:09 -00:43 | 14:45 -00:50 |
| Running 3 | 06:48 | 16:21 | 05:47 +01:01 | 17:54 -01:33 |
| Sled Pull | 05:33 | 23:09 | 05:26 +00:07 | 23:41 -00:32 |
| Running 4 | 06:22 | 28:42 | 05:48 +00:34 | 29:07 -00:25 |
| Burpees Broad Jump | 05:25 | 35:04 | 06:04 -00:39 | 34:55 +00:09 |
| Running 5 | 06:19 | 40:29 | 06:00 +00:19 | 40:59 -00:30 |
| Rowing | 05:11 | 46:48 | 04:58 +00:13 | 46:59 -00:11 |
| Running 6 | 06:21 | 51:59 | 05:50 +00:31 | 51:57 +00:02 |
| Farmers Carry | 02:43 | 58:20 | 02:21 +00:22 | 57:47 +00:33 |
| Running 7 | 06:23 | 01:01:03 | 05:48 +00:35 | 01:00:08 +00:55 |
| Sandbag Lunges | 05:01 | 01:07:26 | 05:40 -00:39 | 01:05:56 +01:30 |
| Running 8 | 07:30 | 01:12:27 | 06:36 +00:54 | 01:11:36 +00:51 |
| Wall Balls | 05:59 | 01:19:57 | 07:22 -01:23 | 01:18:12 +01:45 |
| Roxzone | 07:39 | 01:33:26 | 07:52 -00:13 | 01:33:26 |
Robert Lucas demonstrated notable strengths and areas for improvement in the 2024 Houston HYROX race. With an overall rank in the top 81% of athletes and a rank in his age group in the top 72%, Lucas shows potential for further advancement. His performance indicates a more strength-oriented profile, as evidenced by faster-than-average times in the Sled Push and Wall Balls segments. However, his total running time was 02:13 slower than average, highlighting running as an area needing significant improvement. Lucas started the race with a strong Running 1 segment but gradually lost time in subsequent runs, suggesting issues with pacing and endurance over distance.
Improvements in running efficiency and stamina are critical. Incorporate interval training to enhance pace and endurance. Sessions such as 400m repeats at a pace faster than race pace, with equal rest, can be beneficial. Long, slow runs to build endurance, and hill sprints to improve power and resilience, should also be a part of the routine. Focus on running form, especially during fatigue, to maintain efficiency.
To improve in the Sled Pull segment, focus on building lower body and core strength. Exercises like deadlifts, kettlebell swings, and farmer's walks will build the necessary strength. Additionally, practice the specific movement by pulling a weighted sled, focusing on maintaining a low, stable posture and using leg drive efficiently.
For the Farmers Carry, grip strength and endurance are key. Incorporate grip-strengthening exercises such as dead hangs, wrist curls, and farmer's walks with increasing durations. Also, work on core stability through planks and oblique exercises to support carrying posture.
To enhance performance in the Ski Erg segment, work on upper body endurance and power. Specific drills on the Ski Erg focusing on technique, such as double poling and alternating arm technique, can improve efficiency. Include upper body circuits involving push-ups, pull-ups, and rows to build the requisite muscle endurance.
For Rowing, focus on both technique and cardiovascular endurance. Practice sessions emphasizing consistent stroke rates and power output, along with interval training on the rower, will help. Cross-training with cycling or swimming could also improve overall cardiovascular capacity.
Lucas should aim for a more consistent pace across running segments. By avoiding starting too fast, he can conserve energy for a stronger finish. Employing a running watch to monitor pace in real-time and training to understand his sustainable pace are advisable.
Improving transition times between exercises can shave off critical seconds. Practice quick transitions in training, including setting up and moving between exercises efficiently. Simulating race conditions in training sessions will make these transitions more natural during the race.
Building a more balanced fitness profile, with equal emphasis on strength and endurance, will enhance Lucas's overall performance. A well-rounded training program that includes both strength training and cardiovascular work is essential. Regular participation in races and competitions of varying distances can also provide valuable race day experience and pacing practice.
| Similar Athletes | |||
|---|---|---|---|
| Viehhauser Konstantin | 2023 Hamburg | 01:33:04 | |
| Paluch Kevin | 2024 Hamburg | 01:33:54 | |
| Cox Thomas | 2024 Manchester | 01:32:56 | |
| Lomanto Nicola | 2024 Milan | 01:33:20 | |
| Usik Dariusz | 2024 Katowice | 01:33:18 | |
| Petrillo Domenico | 2024 Madrid | 01:33:33 | |
| Mullaly Jack | 2024 Glasgow | 01:33:24 | |
| Ware Zach | 2022 Dallas | 01:33:14 | |
| Begley Jonathan | 2024 Melbourne | 01:33:55 | |
| Fellmoser Florian | 2022 Karlsruhe | 01:33:31 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dallas | 01:41:39 | |
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