Dive into this athlete’s performance at 2024 Bordeaux 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
92 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 92 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 92 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Ongagna Alexis'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 Ongagna Alexis'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 92 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 Ongagna Alexis'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 Ongagna Alexis'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
10:17.
Check the detail of the improvement plan below.
Based on 92 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alexis Ongagna demonstrated notable prowess in the 2024 Bordeaux HYROX, positioning himself in the top 67% overall and securing a place in the top 70% of his age group. A critical examination of his performance reveals a stronger inclination towards running, as indicated by his total running time being 05:48 faster than average. This suggests Alexis possesses a runner's profile, showcasing endurance and speed. However, his performance in the Roxzone and specific strength-focused segments suggest room for improvement in overall fitness and transition efficiency. Alexis appeared to have started slightly off pace in his first running segment but quickly adjusted, indicating a potential need for better race-start strategy or warm-up routine.
Segments to Improve:
Roxzone: Alexis's Roxzone time was significantly slower than average, highlighting opportunities for enhancing overall fitness and transition speed. To improve, focus on dynamic circuit training that mirrors the race's intensity and structure. Incorporate exercises like high-intensity interval training (HIIT) with short recovery periods, emphasizing rapid transitions between exercises. Practice agility drills and simulate race transitions to minimize rest time and improve flow between segments.
Wall Balls: This segment was particularly challenging for Alexis. To boost performance, incorporate targeted strength training focusing on the lower body and core, as well as improving throwing technique. Squats, thrusters, and medicine ball throws against a wall can enhance power and endurance. Technique adjustments, such as ensuring a fluid motion and maintaining eye contact with the target, can also yield significant improvements.
Sled Pull: To address the deficit in the Sled Pull segment, Alexis should enhance his lower body strength and pulling technique. Implementing deadlifts, weighted sled drags, and rowing exercises can build the necessary muscular endurance and strength. Practicing the sled pull with varying weights and focusing on maintaining a consistent posture can also improve efficiency and speed.
Burpees Broad Jump: This segment requires both explosive power and stamina. Plyometric exercises like jump squats, burpees (without the broad jump), and box jumps can build explosive strength. Incorporating broad jumps into regular training, focusing on form and landing technique, will help in reducing the time taken for this segment.
Race Strategies:
Warm-Up Properly: Begin with a dynamic warm-up focusing on mobility and light cardio to raise the heart rate. This will prepare the body for the intense start and help avoid starting off pace in the initial running segment.
Pacing: Given Alexis's strong running ability, maintaining a steady pace in the initial runs can conserve energy for strength-focused segments. Utilizing a pacing strategy that allows for consistent energy expenditure across the race can improve overall performance and segment times.
Transitions: Practicing quick and efficient transitions between segments can shave valuable seconds off the Roxzone time. Simulate race-day transitions during training to develop a routine that minimizes downtime between exercises.
Mental Preparation: Mental resilience plays a crucial role in endurance events like HYROX. Incorporating visualization techniques and positive self-talk can help Alexis maintain focus and composure throughout the race, especially in more challenging segments.
By honing his strengths in running and addressing identified areas for improvement through targeted training and strategic race-day tactics, Alexis Ongagna can significantly elevate his performance in future HYROX events.