Dive into this athlete’s performance at 2024 Melbourne 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 Bates Jeff'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 Bates Jeff'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 Bates Jeff'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 Bates Jeff'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
06:02.
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
Jeff Bates delivered a commendable performance at the 2024 Melbourne HYROX race, finishing in the top 32% overall and top 37% in his age group. His total running time of 00:40:39 was notably 03:00 faster than the average, indicating that he has a strong running profile. This suggests that Jeff is more proficient in running than in strength-based events. However, his performance varied significantly across different segments, with particularly strong results in Ski Erg and Wall Balls, where he ranked in the 15th percentile. Jeff's pacing strategy seemed balanced, as his initial running segments were consistent, suggesting he neither started too fast nor too slow.
Segments to Improve
Sandbag Lunges: With a time of 08:37, which is 03:29 slower than average, this segment presents the greatest opportunity for improvement. To enhance performance, Jeff should focus on lower body strength and endurance. Recommended exercises include:
Weighted Lunges: Incorporate both walking and stationary lunges with dumbbells to build strength and stability.
Box Step-Ups: Use a weighted vest or dumbbells to simulate the sandbag load and improve explosive strength.
Core Stability Drills: Planks and Russian twists to enhance core strength, which is crucial for maintaining form during lunges.
Burpees Broad Jump: Jeff was 00:55 slower than average. To improve, he should focus on explosive power and endurance. Suggested drills include:
Plyometric Exercises: Box jumps and squat jumps to enhance explosive leg power.
Burpee Intervals: High-intensity burpee sets followed by short rest periods to build endurance.
Farmers Carry: Being 00:51 slower than average, Jeff can benefit from grip strength and endurance training. Exercises to consider:
Heavy Farmers Walks: Use heavier weights and shorter distances to improve grip and shoulder endurance.
Grip Strength Training: Incorporate hangs from a pull-up bar and wrist curls.
Roxzone: Although Jeff's Roxzone time was 00:26 faster than average, there's still potential for improvement. Focus on transition efficiency by:
Transition Drills: Practice seamless transitions between different exercises to reduce downtime.
Overall Fitness: Maintain a high level of overall fitness to reduce recovery time between zones.
Race Strategies
Optimize Transitions: Jeff should focus on quick transitions between stations to minimize Roxzone time. Practice setting up equipment and transitioning rapidly during training sessions.
Balanced Pacing: Maintain the balanced pacing strategy observed in the race, ensuring energy is conserved for strength-demanding segments.
Targeted Strength Training: Given Jeff's strong running performance, incorporating more strength training, particularly focusing on legs and core, will help balance his overall fitness profile.
Compromised Running Scenarios: Practice running immediately after strength exercises to simulate race conditions and improve compromised running performance.
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