Dive into this athlete’s performance at 2024 Glasgow 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 Mellor Matt'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 Mellor Matt'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 Mellor Matt'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 Mellor Matt'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
05:05.
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:
Matt Mellor's performance in the 2024 Glasgow Hyrox race places him solidly within the top tier of his age group and above the median overall, indicating a commendable level of fitness and Hyrox competency. A notable strength is his total running time, which is significantly faster than average, suggesting a strong running profile. However, this advantage in running seems to be contrasted by challenges in specific strength-focused segments, particularly the Wall Balls, Sled Push, and Burpees Broad Jump. His pacing appeared to start slightly too slow in the first running segment but improved markedly as the race progressed, indicating potential issues with initial race strategy or warm-up procedures.
Segments to Improve:
Wall Balls: This segment significantly impacted Mellor's overall time. To improve, focus on developing lower body power and endurance through squats, thrusters, and medicine ball exercises. Practicing Wall Balls with varying weights and heights can also help. Ensure proper form to maximize efficiency and reduce fatigue.
Sled Push: Mellor's time here suggests room for improvement in lower body strength and power. Incorporate heavy sled pushes and pulls into training, focusing on explosive starts and maintaining momentum. Leg press and weighted lunges can also build the necessary strength for this segment.
Burpees Broad Jump: To enhance performance, work on plyometric exercises such as box jumps and broad jumps to improve explosive power. Additionally, efficiency can be increased with regular burpee practice, focusing on minimizing ground contact time and maintaining a steady pace.
Farmer's Carry: This segment requires grip strength and core stability. Incorporate farmer's walks with gradually increasing distances and weights, deadlifts for grip strength, and planks for core stability to improve performance.
Race Strategies:
Warm-Up Effectively: Given the slow start in the first running segment, a more comprehensive warm-up focusing on dynamic stretches and light cardio could help ensure Mellor starts the race at an optimal pace.
Pacing Strategy: With a strong running profile, Mellor should leverage this by maintaining a consistent pace in running segments but should be wary of starting too fast to conserve energy for strength-based obstacles. Dividing the race into segments and setting target times based on training performances can help manage effort throughout the race.
Transition Efficiency: The Roxzone time indicates more time spent in transition than average. Working on reducing this through practice and developing a strategy for quick recovery and movement between exercises will save valuable seconds.
Strength Endurance: Given the disparities in strength segments, focusing on endurance training for strength exercises will be crucial. This could involve circuit training that mimics the race's structure, alternating between strength and cardio exercises to improve overall fitness and transition times.
By addressing these specific areas of improvement and implementing the suggested race strategies, Matt Mellor can expect to see significant improvements in his Hyrox performance. Tailoring his training to balance his strong running capabilities with enhanced strength and efficiency in transitions will be key to climbing the ranks in future races.