Dive into this athlete’s performance at 2024 Copenhagen 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 Allen Freddy'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 Allen Freddy'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 Allen Freddy'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 Allen Freddy'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
03:48.
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:
Freddy Allen showcased a commendable performance in the 2024 Copenhagen HYROX race, finishing in the top 58% overall and top 57% in his age group. His performance demonstrates a balance between endurance and strength, with notable achievements in the sled push, sled pull, farmers carry, and sandbag lunges. However, analysis reveals that Freddy has a more pronounced strength profile, as indicated by his faster than average performance in several strength-focused exercises contrasted with a slower total running time. It's evident that Freddy started the race at a pace slower than average, particularly in the initial running segments, but displayed significant resilience and capability in strength exercises. This suggests a need for improved pacing strategy and enhanced focus on running endurance and speed to achieve a more balanced hybrid athlete profile.
Segments to Improve:
Run Total & Specific Running Segments: Freddy's total running time was slower than average, with marked slowdowns in the second and fourth running segments. To enhance running performance, Freddy should incorporate interval training to improve speed and VO2 max. Long-distance, steady-state runs will also be beneficial for building endurance. Specific drills like hill repeats and tempo runs can help improve running economy and pacing. Including running after strength workouts can simulate race conditions and improve performance in compromised running scenarios.
Roxzone: The slower Roxzone time suggests a need for improved transition efficiency and overall fitness. Freddy should focus on dynamic workouts that combine cardiovascular elements with strength training to reduce recovery time between exercises. Practicing transitions between running and strength exercises in training will also help decrease Roxzone time.
Wall Balls: To improve in wall balls, focusing on lower body strength and squatting technique will be crucial. Incorporating exercises like air squats, front squats, and thrusters can enhance power and endurance. Additionally, practicing wall balls with varied weights and volumes will improve technique and efficiency during this segment.
Burpees Broad Jump: This segment requires both explosive power and endurance. Plyometric exercises such as box jumps, broad jumps, and burpee variations can enhance performance. Emphasizing form and efficiency during burpee broad jumps in training will ensure better fatigue management during the race.
Rowing: For improved rowing performance, focusing on technique—including proper catch, drive, and recovery phases—will be essential. Freddy should incorporate rowing intervals at various intensities and distances, along with strength training targeting the back, legs, and core, to enhance rowing efficiency and power.
Race Strategies:
Effective Pacing: Freddy should aim for a more consistent pacing strategy throughout the race, avoiding starting too slow or fast in the initial running segments. Using a heart rate monitor or a pacing strategy based on perceived effort could help maintain a steady pace.
Strength-Running Balance: Given Freddy's stronger performance in strength segments, balancing training to improve running without compromising strength will be vital. Including back-to-back running and strength sessions in training can help achieve this balance.
Transition Efficiency: Practicing swift transitions between running and strength exercises can significantly reduce Roxzone time. Simulating race day conditions in training, including setup and layout, will enhance transition efficiency.
Recovery and Nutrition: Implementing a solid recovery and nutrition plan leading up to and on race day will support overall performance. Staying hydrated and fuelled, along with proper warm-up and cool-down routines, will aid in performance and recovery.
By focusing on these areas of improvement and implementing the suggested strategies, Freddy Allen can aim to achieve a more balanced athlete profile, enhancing his running performance while maintaining his strength, ultimately leading to better race results.
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