Dive into this athlete’s performance at 2024 Incheon 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
971 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 971 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 971 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Rook Mark'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 Rook Mark'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 971 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 Rook Mark'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 Rook Mark'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
04:32.
Check the detail of the improvement plan below.
Based on 971 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Mark Rook's performance in the 2024 Incheon Hyrox race demonstrates a strong running capability, as evidenced by his total running time being 52 seconds faster than average. This indicates a runner profile, suggesting that Mark could benefit from strengthening exercises to balance his overall performance. His overall rank places him in the top 61% of all athletes, and he ranks 14th out of 26 in his age group. The pacing analysis reveals that Mark started the race slightly faster than average but maintained a consistent speed throughout, which is a positive aspect of his race strategy.
Segments to Improve
Wall Balls: This segment was 1:17 slower than average, indicating room for improvement. Focus on enhancing shoulder and core strength, along with endurance. Incorporate exercises such as overhead presses, thrusters, and core stability workouts. Practice high-repetition wall ball drills with proper form, ensuring the ball reaches the target consistently.
Burpees Broad Jump: With a 57-second lag compared to the average, Mark should work on explosive power and agility. Include plyometric drills like box jumps and burpee variations. Emphasize efficient movement patterns to conserve energy during transitions.
Sandbag Lunges: Performance was 39 seconds slower than average. Improve lower body strength and endurance with weighted lunges and squats. Work on balancing exercises to enhance stability and movement efficiency.
Ski Erg: Being 25 seconds slower than average, Mark should focus on technique and upper body strength. Integrate interval training on the Ski Erg, focusing on maintaining a strong, steady stroke rate. Strengthen the upper back and core muscles to improve power output.
Race Strategies
Transition Efficiency: Although Mark's Roxzone time was faster than average, further optimizing transitions can conserve energy. Practice quick transitions between exercises to minimize time and effort spent in the Roxzone.
Pacing Strategy: Given the consistent running speed, aim for a controlled start to maintain energy levels for strength-based segments. Monitor heart rate and perceived exertion to adjust pace accordingly.
Strength-Endurance Balance: Enhance overall performance by integrating strength training into the routine. Focus on functional exercises that mimic race scenarios, emphasizing both strength and endurance.
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