Dive into this athlete’s performance at 2024 Köln 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 Lefort Johan'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 Lefort Johan'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 Lefort Johan'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 Lefort Johan'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
04:26.
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:
Johan Lefort's performance in the 2024 Köln HYROX race places him in the top 55% of all athletes and the top 57% of his age group, a commendable achievement. Analysing his total running time, which is slightly slower than average, indicates that his strengths may lean more towards the strength-based challenges rather than pure running. His performance in strength-focused segments like the Sled Push and Burpees Broad Jump, where he significantly outperformed the average, supports this observation. However, his slower Roxzone time suggests that transition times and overall fitness could be areas for improvement to boost his rank further. Johan started the race at a pace slightly slower than average, which may have helped conserve energy for later segments but also indicates room to optimize his starting strategy for better pacing overall.
Segments to Improve:
Roxzone: The significant slower time here suggests Johan could improve his transition times between exercises and overall fitness. Incorporating high-intensity interval training (HIIT) with short recovery periods can simulate the quick transitions in a HYROX race. Practicing specific transition drills, such as moving efficiently between exercise stations, can also reduce time spent in the Roxzone.
Total Running Time: Given Johan's slower-than-average total running time, focusing on improving his endurance and speed is crucial. Interval running, tempo runs, and long-distance jogs should be core components of his training. Incorporating strength training focused on lower body power, like squats and lunges, can also improve running efficiency.
Sandbag Lunges & Farmers Carry: These segments, where Johan was slower than average, require both strength and endurance. For sandbag lunges, increasing lower body strength through weighted squats, deadlifts, and lunges will help. For the Farmers Carry, grip strength is key; exercises like dead hangs, farmer’s walks, and wrist curls can improve performance. Combining these strength exercises with endurance training, like circuit workouts, can help Johan handle the fatigue better in these segments.
Race Strategies:
Optimize Pacing: Johan should aim to start slightly faster than his current pace to avoid playing catch-up later in the race. Using interval training can help him understand his pace better and manage his energy more efficiently throughout the event.
Strength-Running Hybrid Training: Given his profile as stronger in strength segments, Johan should focus on hybrid workouts that combine running with strength exercises. This approach can improve his running endurance while maintaining his strength advantage.
Transition Efficiency: Practicing quick transitions between exercises can shave off valuable time. Setting up mini-circuits that mimic the race's structure, focusing on swift movement between different types of workouts, will help reduce his Roxzone time.
Mental Preparation: Mental resilience is crucial in endurance races. Visualization techniques, meditation, and scenario-based training can prepare Johan for the physical and mental challenges of the race, helping him push through difficult segments more effectively.
By focusing on these areas of improvement and implementing the suggested training strategies, Johan Lefort has the potential to significantly enhance his HYROX race performance, particularly by balancing his strength and running capabilities for a more well-rounded athletic profile.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men