Dive into this athlete’s performance at 2023 Amsterdam 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 484 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 Frolov Nick'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 Frolov Nick'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 Frolov Nick'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 Frolov Nick'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 10:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:13 | 58:48 to 53:35 | 47.9% |
| Sled Push | 04:24 | 08:25 to 04:01 | 40.4% |
| Sandbag Lunges | 00:48 | 07:59 to 07:11 | 7.4% |
| Ski Erg | 00:19 | 05:14 to 04:55 | 2.9% |
| Rowing | 00:09 | 05:34 to 05:25 | 1.4% |
| Sled Pull | 00:00 | 05:57 to 05:57 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:52 to 06:52 | 0.0% |
| Farmers Carry | 00:00 | 02:23 to 02:23 | 0.0% |
| Wall Balls | 00:00 | 08:16 to 08:16 | 0.0% |
| Frolov Nick | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:08 | 00:00 | 05:35 -01:27 | 00:00 +00:00 |
| Ski Erg | 05:14 | 04:08 | 04:53 +00:21 | 05:35 -01:27 |
| Running 2 | 06:26 | 09:22 | 06:16 +00:10 | 10:28 -01:06 |
| Sled Push | 08:25 | 15:48 | 04:02 +04:23 | 16:44 -00:56 |
| Running 3 | 06:50 | 24:13 | 06:57 -00:07 | 20:46 +03:27 |
| Sled Pull | 05:57 | 31:03 | 06:57 -01:00 | 27:43 +03:20 |
| Running 4 | 06:58 | 37:00 | 07:00 -00:02 | 34:40 +02:20 |
| Burpees Broad Jump | 06:52 | 43:58 | 08:06 -01:14 | 41:40 +02:18 |
| Running 5 | 07:41 | 50:50 | 07:23 +00:18 | 49:46 +01:04 |
| Rowing | 05:34 | 58:31 | 05:29 +00:05 | 57:09 +01:22 |
| Running 6 | 07:10 | 01:04:05 | 07:08 +00:02 | 01:02:38 +01:27 |
| Farmers Carry | 02:23 | 01:11:15 | 02:51 -00:28 | 01:09:46 +01:29 |
| Running 7 | 07:21 | 01:13:38 | 07:04 +00:17 | 01:12:37 +01:01 |
| Sandbag Lunges | 07:59 | 01:20:59 | 07:27 +00:32 | 01:19:41 +01:18 |
| Running 8 | 12:18 | 01:28:58 | 09:00 +03:18 | 01:27:08 +01:50 |
| Wall Balls | 08:16 | 01:41:16 | 09:42 -01:26 | 01:36:08 +05:08 |
| Roxzone | 07:07 | 01:56:32 | 10:42 -03:35 | 01:56:32 |
In terms of running performance, Nick had a best running lap time of 00:04:08, which was 01:13 faster than the average. However, his total running time was slower than average, indicating the need for improvement in this area.
To improve the Run Total segment, Nick should focus on improving his overall fitness and his transition time. Incorporating high-intensity interval training (HIIT) workouts and plyometric exercises can help improve his endurance and speed. Specific exercises like shuttle runs, hill sprints, and jump squats can be beneficial. Additionally, practicing quick transitions between exercises and minimizing rest time can help improve his performance in this segment.
For the Sled Push segment, Nick should work on building strength and power. Exercises like sled pushes, squats, deadlifts, and lunges can help improve his pushing strength. It's also important to focus on maintaining proper form and technique during the sled push to maximize efficiency and minimize time.
In the Running 8 segment, Nick should prioritize improving his running speed and endurance. Incorporating interval training, tempo runs, and hill sprints can help improve his running performance. It's also important to focus on running mechanics and form to optimize efficiency.
To improve in the Sandbag Lunges segment, Nick should work on building strength and stability in his lower body. Exercises like lunges, squats, and step-ups can help improve his strength and endurance for lunges. It's also important to focus on maintaining proper form and posture during the lunges to prevent energy wastage and potential injury.
For the Ski Erg segment, Nick should focus on improving his technique and efficiency. Practicing proper ski erg form, incorporating interval training, and building upper body and core strength can help improve his performance in this segment.
In the Running 5 and Running 7 segments, Nick should work on improving his running speed and endurance. Incorporating interval training, tempo runs, and hill sprints can help improve his running performance. It's also important to focus on running mechanics and form to optimize efficiency.
Additionally, Nick should focus on maintaining a consistent and efficient transition between exercises and minimize rest time during the Roxzone. Practicing quick transitions and minimizing rest time can help shave off valuable seconds and improve overall race performance.
Overall, Nick Frolov has shown potential in the Hyrox race in Amsterdam. By focusing on improving his running speed and endurance, strength and power, and transitions between exercises, he can enhance his performance and achieve better results in future races. Tailoring his training routine to address the specific areas of improvement mentioned above, incorporating the suggested exercises and drills, will help him reach his full potential as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Garbett Matt | 2024 Melbourne | 01:56:04 | |
| González Araque José Carlos | 2024 Madrid | 01:56:22 | |
| Chan Alan Kin Han | 2024 Taipei | 01:56:12 | |
| Van Rijswijk Wim | 2024 Amsterdam | 01:57:01 | |
| Jones Dave | 2024 Manchester | 01:56:38 | |
| Stampe Oscar | 2024 Stockholm | 01:56:36 | |
| Walker Jonathan | 2023 Malmö | 01:56:04 | |
| Young James | 2023 Manchester | 01:56:44 | |
| Richardson Keith | 2023 Glasgow | 01:56:50 | |
| Kraxner Christian | 2018 Wien | 01:56:11 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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