Dive into this athlete’s performance at 2024 Sydney 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 Falconer Ben'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 Falconer Ben'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 Falconer Ben'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 Falconer Ben'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
06:29.
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
Ben Falconer completed the 2024 Sydney Hyrox race with an overall time of 01:35:20, placing him in the top 52% of athletes. His running performance was slightly below average, with a total running time of 00:48:23, which was 01:12 slower than average. This suggests that Ben has a balanced profile leaning slightly towards strength with excellent performances in the Sled Push and Sled Pull, which were significantly faster than average. However, early running segments indicate a tendency to start too fast, as seen in Running 1, after which his running pace slowed down considerably.
Segments to Improve
Sandbag Lunges: Ben was 03:01 slower than average, placing him in the 100th percentile. To improve, focus on increasing leg strength and endurance. Incorporate exercises such as weighted lunges, squats, and Bulgarian split squats. Work on form corrections like maintaining a straight back and ensuring knees do not extend beyond toes during lunges.
Total Running Time: To improve running efficiency, especially post-strength exercises, incorporate compromised running drills such as running intervals following weightlifting sets. Adding tempo runs and hill sprints can increase stamina and speed.
Burpees Broad Jump: Ben was 00:26 slower than average. Focus on plyometric exercises such as box jumps and explosive push-ups to increase power and agility. Emphasize maintaining a consistent pace and efficient transitions between movements.
Wall Balls: Although slightly faster than average, improving shoulder endurance and power can benefit. Incorporate exercises like thrusters and kettlebell swings, focusing on explosive movements.
Roxzone: Time spent here was slightly faster than average, but improvements in overall fitness and transition efficiency could enhance performance. Practice quick transitions between exercises and maintain a steady heart rate.
Farmers Carry: Improve grip strength and core stability with exercises like deadlifts, kettlebell carries, and core strengthening routines.
Race Strategies
Start with a Consistent Pace: Begin the race at a steady pace to conserve energy for later stages. Avoid starting too fast which can lead to fatigue.
Efficient Transitions: Practice quick transitions in training to reduce time in the Roxzone. Set specific transition routines to minimize unnecessary rest.
Focus on Breathing and Recovery: Implement breathing techniques during strength exercises to maintain a steady heart rate. Use recovery strategies like active rest during running segments to sustain performance.
Adapt to Compromised Running: Incorporate compromised running sessions where running is performed directly after a strength workout to simulate race conditions.