Dive into this athlete’s performance at 2024 Melbourne 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 Thomas Dan'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 Thomas Dan'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 Thomas Dan'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 Thomas Dan'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
03:15.
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:
Dan, you put in a solid effort at the 2024 Melbourne Hyrox, finishing with an overall time of 01:36:23, ranking in the top 47% of a competitive field of 2450 athletes. That's no small feat! Your performance shows that you have a keen ability to handle the running segments, especially with that blistering first lap of 00:03:09, which was 1:51 faster than the average. It’s like you were shot out of a cannon! However, pacing is key, and it looks like you might have gone out a bit too fast. Your total running time of 00:48:26 was 01:10 slower than average, suggesting that your endurance may need some fine-tuning for the latter parts of the race. You have a runner's profile, but there's room for improvement on the strength elements, particularly the sled push and the burpees broad jumps, where your times lagged behind the average.
Segments to Improve:
Burpees Broad Jump (00:07:13): This was one of your slowest segments, and it’s essential to get these explosive movements firing on all cylinders. To improve:
Drill: Incorporate jump training twice a week, focusing on box jumps and burpee variations. Work on your explosiveness with plyometric drills, like squat jumps and depth jumps.
Technique: Ensure you’re landing softly to maintain momentum. Practice the rhythm of the burpee—smoothly transitioning from the push-up to the jump.
Farmers Carry (00:01:43): While you were faster than average here, there’s still room for improvement. It’s all about grip strength and core stability.
Drill: Add heavy carries to your routine, progressively increasing the weight. Use kettlebells and dumbbells to mimic the carry.
Technique: Maintain a tall posture while carrying. Focus on core engagement to avoid leaning forward.
Sled Push (00:02:27): This segment was a struggle, taking 48 seconds longer than average.
Drill: Integrate sled pushes into your weekly training. Start with lighter weights and gradually increase as your strength improves.
Technique: Ensure your feet are driving through the ground, and focus on pushing with your legs, not just your arms.
Roxzone (00:09:29): Your transition time here was slower than average, indicating that you may have been resting too long or not moving efficiently between exercises.
Drill: Practice transitions in training. Set a timer and see how quickly you can move from one exercise to the next.
Technique: Keep your gear organized and plan your movements ahead of time to minimize downtime.
Race Strategies:
Pacing: Start strong but not at a sprint. Find a rhythm that allows you to maintain your energy for the last laps. Think of it as a marathon, not a sprint (unless you’re trying to break records, then sprint away!).
Focus on Breathing: In the more strenuous segments, focus on controlling your breath. This will help you maintain your composure and performance.
Visualize the Finish: Picture yourself crushing the last segment. Visualization can sometimes be the edge you need to push through the fatigue.
Stay Hydrated: Don't wait until you're thirsty. Drink water at strategic points before you feel parched.
Conclusion:
Dan, you’ve got what it takes to elevate your performance in Hyrox! Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.”—Rocky Balboa. Keep that fighter’s spirit! Set clear goals for your training, and tackle those segments that need improvement with dogged determination. You’ve got this! And who knows, those burpees might just turn into your best friend if you give them a little extra love. 💪💥
Stay focused, stay humble, and keep pushing those limits! The Rox-Coach is here to support you every step of the way. Let’s crush it next time! 🏆
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