Dive into this athlete’s performance at 2024 Madrid 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.
Performance Highlights
IRL Men #120030 01:16:38
47th in
AG
| Top 6.6%
182nd | Top 25.6%
-00:47
37:46
Run Total
-00:06
04:43
Avg. Lap
+00:13
04:24
Best Lap
-00:16
32:08
Workout Total
-00:02
04:01
Avg. Workout
+01:06
06:48
Roxzone
Race Summary
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 Fox Denis'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 Fox Denis'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 Fox Denis'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 Fox Denis'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
03:35.
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:
Denis Fox demonstrated commendable performance in the 2024 Madrid HYROX, finishing in the top 19% both overall and within his age group. His total running time was notably 01:04 faster than average, highlighting his proficiency and endurance in running segments. Despite this strength, Denis encountered challenges in specific exercises and transitions, as indicated by his slower-than-average splits in the Roxzone, Wall Balls, Sled Pull, and Sandbag Lunges. His pacing in the initial running segment was slower compared to his subsequent runs, suggesting a conservative start. Based on these observations, Denis exhibits a hybrid profile with a slight inclination towards running, but there are opportunities to enhance his strength and efficiency in transitions and specific exercise segments.
Segments to Improve:
Roxzone: Denis's time in transitions and rest between exercise zones (Roxzone) was significantly slower. To improve, Denis should focus on increasing overall fitness and specifically work on transition speed. Drills like high-intensity interval training (HIIT) with short recovery periods can mimic the quick transitions between exercises. Additionally, practicing specific transition drills, such as moving quickly from a running to a strength exercise setup, can minimize downtimes.
Wall Balls: Denis's performance in Wall Balls was slower than desired. To enhance efficiency, Denis should focus on improving lower body strength and coordination. Squats, especially those involving a press or throw of a medicine ball at the apex, can replicate the Wall Ball motion. Plyometric exercises, including jump squats, will also develop the explosive power necessary for this segment.
Sled Pull: The slower Sled Pull time suggests a need for improved upper body and core strength. Incorporating exercises like deadlifts, farmer's walks, and weighted sled drags can build the requisite strength. Technique adjustments, such as ensuring a stable stance and using the entire body for pulling, can also lead to efficiency gains.
Sandbag Lunges: To improve in this segment, Denis should focus on lower body endurance and balance. Lunges with progressively heavier weights, Bulgarian split squats, and stability exercises (like single-leg deadlifts) can enhance performance. It's also crucial to practice lunging with irregular objects like sandbags to adapt to the specific demands of this exercise.
Race Strategies:
Start Pace: Given Denis's initial slower pace, adopting a slightly more aggressive start could help capitalize on his running strength without compromising his performance in subsequent segments. A structured warm-up focusing on dynamic stretches and a light jog can prepare his body for an elevated initial pace.
Exercise to Running Transitions: To reduce time in the Roxzone, Denis should practice transitioning directly from strength exercises into running. This can be achieved by setting up mock transition zones in training sessions, where Denis moves quickly from one exercise to a running segment.
Mental and Physical Endurance: Building mental resilience through challenging training scenarios, such as back-to-back high-intensity sessions, will prepare Denis for the rigors of race day. Visualization techniques, focusing on smooth transitions and efficient exercise execution, can also benefit race performance.
Mid-Race Assessments: Encouraging Denis to make mid-race assessments of his energy and performance can help in managing his pace and effort throughout the race. Learning to listen to his body and adjust his strategy accordingly will be pivotal for optimizing his overall race time.
By focusing on these areas of improvement and implementing the suggested strategies, Denis Fox can significantly enhance his performance in future HYROX races, turning identified weaknesses into strengths and achieving an even more impressive finish.