Dive into this athlete’s performance at 2024 Copenhagen 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 Baker Stephen'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 Baker Stephen'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 Baker Stephen'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 Baker Stephen'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
04:43.
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:
Stephen Baker's performance in the 2024 Copenhagen HYROX race places him in a commendable position, finishing in the top 42% of all athletes and just above the midpoint in his age group. His overall time was 01:25:35, with a total running time that was 02:26 faster than average, indicating a strong running capability. This suggests Stephen has a runner's profile, excelling in running segments but having room for improvement in strength-focused exercises. A deeper look into his pacing reveals he started slightly slower than average in Running 1 but improved pace significantly in subsequent running segments. This pacing strategy might have preserved his energy for the latter part of the race, contributing to his overall strong running performance. However, to elevate his ranking, focusing on strength training and transition times between exercises (roxzone) will be critical.
Segments to Improve:
Burpees Broad Jump: Stephen's performance in this segment was significantly slower than average, indicating a need for improvement in both strength and technique. Training should include plyometric exercises such as box jumps and squat jumps to improve explosive power. Additionally, practicing the specific technique of the broad jump burpee, focusing on minimizing ground contact time and maximizing jump distance, will improve efficiency. Implementing interval training with high-intensity burpees can also increase endurance for this segment.
Sled Push: The slower time in this segment suggests a need for enhanced lower body strength and power. Incorporating heavy sled pushes and pulls in training will build specific muscle groups used in this exercise. Squats, leg presses, and hill sprints can also increase leg strength and power, improving his sled push time. Focusing on maintaining a low, powerful stance and driving through the legs will enhance technique and performance.
Wall Balls: This segment requires both strength and cardiovascular endurance. To improve, Stephen should integrate wall ball exercises into high-intensity interval training (HIIT) sessions to improve endurance and technique. Strength training focusing on the shoulders, arms, and legs will also be beneficial. Emphasizing the efficiency of movement and breathing technique can help conserve energy during this exercise.
Sled Pull: Similar to the sled push, improving in this area will require focused strength training. Deadlifts, rows, and pull exercises will build the necessary back and leg strength. Practicing the sled pull with varying weights and distances can help adapt his body to the demands of this segment, focusing on maintaining a steady, powerful pace throughout.
Roxzone: The time spent in the roxzone indicates room for improvement in overall fitness and transition efficiency. Incorporating circuit training that mimics the race layout, with short, intense bursts of exercise followed by quick transitions, can improve Stephen's ability to recover and move efficiently between segments.
Race Strategies:
Start Strong but Steady: While Stephen improved his pacing after a slower start, beginning just slightly faster could position him better from the start without expending excessive energy. Balancing his initial pace will ensure he has the stamina to maintain or improve speed in later segments.
Focus on Transition Efficiency: Reducing time in the roxzone can significantly impact overall performance. Practicing quick transitions between exercises, including setting up and moving to the next station, can save valuable seconds that accumulate over the race.
Strength Endurance Balance: Given Stephen's strong running performance but room for improvement in strength segments, a balanced training approach focusing equally on endurance running and strength training will create a more well-rounded athletic profile. This includes integrating exercises that improve both strength and cardiovascular endurance, such as HIIT and plyometrics.
Technique Optimization: For strength-focused segments, refining technique can lead to efficiency gains. Workshops or coaching sessions focusing on form for exercises like the sled push/pull, burpees broad jump, and wall balls can yield significant time improvements.
By focusing on these targeted areas for improvement and implementing the suggested strategies and training adjustments, Stephen Baker has a strong potential to enhance his performance in future HYROX races.
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