Dive into this athlete’s performance at 2024 Frankfurt 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 Montemerlo Andrea'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 Montemerlo Andrea'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 Montemerlo Andrea'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 Montemerlo Andrea'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
05:07.
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:
Andrea, you crushed it out there in Frankfurt with an overall time of 01:18:31, landing in the top 33% of a massive field of 1477 athletes! That's no small feat, and you should be proud of your performance. Your total running time of 00:36:43 is a testament to your speed; you were 2:47 faster than average! It seems you’ve got a runner’s profile, but there’s always room for more strength work to truly maximize your potential in Hyrox. It looks like your pacing wasn’t quite right in the beginning, especially with that first run. Starting faster than average can be a double-edged sword; it’s great for confidence, but it can drain your energy for those tough strength segments that follow. Remember, in a Hyrox race, you don’t want to be the hare that runs too fast and gets tired before the finish line!
Segments to Improve:
Now, let’s dive into the segments where you can really dial in your performance:
Sled Pull (05:35) - This was your slowest segment, and we want to flip that around. Focus on building your pulling strength. Try incorporating heavy sled pulls in your workouts, and ensure you’re using a wide grip on the handle to engage your lats effectively. Aim for 3-5 sets with a load that challenges you, but allows for good form. Also, consider doing lat pulldowns and TRX rows to build upper body strength.
Sandbag Lunges (05:08) - You spent a little too long here, so let’s fire up those legs. Work on weighted lunges in your training. Start with lighter weights and focus on your form, then progressively increase the load. Incorporate interval lunges into your routine – do 30 seconds of lunges followed by 30 seconds of rest, repeating for 4-5 rounds. This will help with both strength and endurance!
Wall Balls (06:02) - This segment can feel like a punishment, but it’s also a chance to shine! Make sure you’re hitting that squat depth and getting a solid rhythm. Practice wall ball shots with a heavy ball, focusing on explosiveness. Try doing sets of 15-20 reps, and incorporate a double squat jump after each set to boost your explosiveness and endurance.
Farmers Carry (02:35) - Here’s where you can build grip strength and core stability. Make farmers carries a staple in your training with heavy kettlebells or dumbbells. Keep your shoulders back and your core engaged. Start with shorter distances and gradually increase. Aim for 4-5 sets of 40-50 meters with a challenging weight.
Race Strategies:
Now that we’ve tackled the segments, let’s talk race day strategies:
Pacing: Start strong but controlled. You want to feel like you have gas left in the tank after that first run. Perhaps aim to hit the first lap at a pace that’s still faster than average but not so fast that it leaves you gasping for air at the sled push.
Transitions: The Roxzone time of 06:05 indicates there's room for improvement here. Use every second wisely. Practice quick transitions in your training sessions to build that efficiency. Set up mock races where you transition between exercises as fast as possible, focusing on minimizing downtime.
Stay Hydrated: It’s easy to forget in the heat of the race, but staying hydrated can significantly impact performance, especially in the latter segments when fatigue sets in.
Conclusion:
Andrea, you’ve got the foundation to be a formidable athlete in Hyrox. Embrace the grind, because as David Goggins says, “The only way to get better is to get comfortable being uncomfortable.” Remember, every second you shave off those segments is a step closer to your goal! And don’t forget to have fun while doing it. After all, if you’re not laughing, you’re not training hard enough! Keep pushing, keep grinding, and let’s turn those weaknesses into strengths. You’ve got this! 💪💥
Keep your chin up and keep hustling,
The Rox-Coach
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