Dive into this athlete’s performance at 2024 Dublin 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.
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.
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.
This section showcases the entire Rockett 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 Rockett Stephen's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Rockett 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.
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 Rockett 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 04:20. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:21 | 06:02 to 04:41 | 31.2% |
| Sled Push | 00:54 | 03:28 to 02:34 | 20.8% |
| Run Total | 00:52 | 41:10 to 40:18 | 20.0% |
| Rowing | 00:32 | 05:11 to 04:39 | 12.3% |
| Wall Balls | 00:30 | 06:12 to 05:42 | 11.5% |
| Sandbag Lunges | 00:11 | 04:46 to 04:35 | 4.2% |
| Ski Erg | 00:00 | 04:13 to 04:13 | 0.0% |
| Sled Pull | 00:00 | 04:00 to 04:00 | 0.0% |
| Farmers Carry | 00:00 | 01:50 to 01:50 | 0.0% |
| Rockett Stephen | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:01 | 00:00 | 04:29 -01:28 | 00:00 +00:00 |
| Ski Erg | 04:13 | 03:01 | 04:24 -00:11 | 04:29 -01:28 |
| Running 2 | 06:58 | 07:14 | 04:50 +02:08 | 08:53 -01:39 |
| Sled Push | 03:28 | 14:12 | 02:49 +00:39 | 13:43 +00:29 |
| Running 3 | 05:24 | 17:40 | 05:13 +00:11 | 16:32 +01:08 |
| Sled Pull | 04:00 | 23:04 | 04:43 -00:43 | 21:45 +01:19 |
| Running 4 | 05:22 | 27:04 | 05:11 +00:11 | 26:28 +00:36 |
| Burpees Broad Jump | 06:02 | 32:26 | 05:00 +01:02 | 31:39 +00:47 |
| Running 5 | 05:30 | 38:28 | 05:21 +00:09 | 36:39 +01:49 |
| Rowing | 05:11 | 43:58 | 04:44 +00:27 | 42:00 +01:58 |
| Running 6 | 05:28 | 49:09 | 05:14 +00:14 | 46:44 +02:25 |
| Farmers Carry | 01:50 | 54:37 | 02:07 -00:17 | 51:58 +02:39 |
| Running 7 | 05:26 | 56:27 | 05:12 +00:14 | 54:05 +02:22 |
| Sandbag Lunges | 04:46 | 01:01:53 | 04:51 -00:05 | 59:17 +02:36 |
| Running 8 | 04:03 | 01:06:39 | 05:43 -01:40 | 01:04:08 +02:31 |
| Wall Balls | 06:12 | 01:10:42 | 06:13 -00:01 | 01:09:51 +00:51 |
| Roxzone | 05:43 | 01:22:30 | 06:26 -00:43 | 01:22:30 |
Stephen Rockett showcased a commendable performance in the 2024 Dublin Hyrox race, ranking in the top 29% of all athletes and the top 28% in his age group. His total running time was 15 seconds faster than average, indicating that he has a strong runner's profile. His fastest lap was exceptionally quick at 4:03. Despite his faster overall running time, Stephen's performance indicates a need for improved pacing. He started out significantly faster than average in Running 1, but then slowed down in subsequent running segments, often falling behind the average time. This suggests that an improved pacing strategy could help Stephen maintain a more consistent speed throughout the race.
Burpees Broad Jump: This was Stephen's weakest segment, with a time 1:49 slower than the 25th percentile. To improve his performance in this segment, Stephen should integrate more plyometric exercises into his training routine. Box jumps, tuck jumps, and burpees without the broad jump can help improve explosive power and endurance. Additionally, practicing the actual burpees broad jump movement can help improve technique and efficiency.
Sled Push: Stephen's performance in the Sled Push segment was 59 seconds slower than the 25th percentile. To strengthen his sled push performance, Stephen should focus on developing his lower body and core strength. Squats, lunges, and deadlifts can be particularly effective. Additionally, incorporating actual sled push drills into his workouts can help improve technique and build specific strength.
Wall Balls: Stephen's Wall Balls segment was 51 seconds slower than the 25th percentile. Wall balls require both strength and coordination, so Stephen should focus on exercises that improve these areas. Squats and thrusters can build strength, while medicine ball exercises can improve coordination. Specific practice with wall balls will also be beneficial.
Working on a pacing strategy for the running segments could significantly enhance Stephen's performance. He should aim to maintain a consistent speed throughout the race rather than starting out too fast and then slowing down. Practicing running at his desired race pace during training could help with this.
Additionally, focusing on efficient transitions in the roxzone could shave off some time from Stephen's overall performance. This can be practiced during training by mimicking race conditions and focusing on quick recovery and transition between exercises.
| Similar Athletes | |||
|---|---|---|---|
| Cannarozzo Alessandro | 2024 Milan | 01:22:41 | |
| Alvarez Nick | 2023 Los Angeles | 01:22:12 | |
| Van Mulekom Paul | 2024 Paris | 01:22:41 | |
| Coffey Andy | 2023 Dublin | 01:22:19 | |
| Ross George | 2024 Glasgow | 01:22:36 | |
| Ploenzke Chris | 2024 Chicago Navy Pier | 01:22:17 | |
| Slevin Peter | 2023 London | 01:22:20 | |
| Smith Art | 2024 Houston | 01:22:06 | |
| Moore Darren | 2024 Manchester | 01:22:38 | |
| Ball Michel | 2022 Essen | 01:22:00 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Milan | 01:28:39 | |
| 2024 Manchester | 01:31:24 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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