Dive into this athlete’s performance at 2024 Dubai 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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 39 to 94.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 270 to 442.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 126 to 449.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -63 to 78.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Chart
Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5439 to 6119.
End of interactive chart.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 869.
End of interactive chart.
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 his 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
03:27.
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:
Alex Bak's performance in the 2024 Dubai HYROX race places him squarely in the middle of the pack, both overall and within his age group, which indicates a balanced level of fitness but also highlights areas for improvement. His strongest segments were the sled push, sled pull, and sandbag lunges, suggesting a solid strength base. However, his total running time was slower than average, indicating that while he may have a strong start, as seen in Running 1, his endurance or pace management throughout the race might require attention. His profile suggests he is more inclined toward strength-based activities than running, but his ability to maintain a relatively consistent pace in the running segments suggests potential for a more hybrid profile with targeted training.
Segments to Improve:
Total Running Time: Alex's overall running time is slower than average, suggesting a need to focus on endurance and running efficiency. Incorporating interval training, with a mix of short sprints and longer, tempo runs, can improve both speed and stamina. Additionally, incorporating hill repeats will build leg strength and improve running form under fatigue. Plyometric workouts will also enhance running efficiency by improving power and economy.
Roxzone: Longer transition times suggest a need for improved overall fitness and faster transitions between exercises. Circuit training that mimics race day conditions can be beneficial. This should include short, high-intensity workouts combining strength exercises with short bursts of running to minimize rest time and improve metabolic conditioning.
Burpees Broad Jump: Alex's performance in this segment can improve with plyometric drills to enhance explosive power, and practicing burpees with an emphasis on form and efficiency. Drills such as box jumps, squat jumps, and broad jumps will improve his ability to execute powerful jumps with less energy expenditure.
Wall Balls: To improve in this area, focusing on squat strength and shoulder endurance will be key. Exercises like thrusters, overhead presses, and medicine ball throws will build the necessary strength and stamina. Practicing the specific movement of wall balls, focusing on form and the efficient transfer of energy, will also be beneficial.
Race Strategies:
Pacing: Given Alex's tendency to start strong but fade, adopting a more conservative start to conserve energy for the latter stages of the race would be prudent. Using a running watch to keep track of pace and ensuring he's not going faster than planned in the early stages can help manage energy levels throughout the race.
Transitions: Reducing time in the Roxzone involves not only physical conditioning but also mental preparation. Practicing quick transitions between exercises in training, perhaps with a timer to simulate race conditions, will help minimize rest times. It's also beneficial to layout a plan for each transition, knowing exactly what steps to take as soon as one segment ends and before the next begins.
Strength Training Integration: Given Alex's strength in specific areas, integrating strength training with endurance work will allow for a more balanced fitness profile. This could involve combining runs with bodyweight exercises or weighted movements to simulate the fatigue experienced during races.
By focusing on these targeted areas for improvement and incorporating the suggested training strategies, Alex has the potential to significantly enhance his performance in future races. Consistency, alongside a well-rounded approach to training that addresses both his strengths and weaknesses, will be key to his development as a HYROX athlete.