Dive into this athlete’s performance at 2024 Sydney 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 Monch Marcus'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 Monch Marcus'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 Monch Marcus'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 Monch Marcus'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
04:13.
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
Marcus Monch delivered a commendable performance in the 2024 Sydney HYROX race, securing an overall rank of 364 out of 1059 athletes, which places him in the top 34%. Within his age group of 50-54, he achieved a rank of 13, positioning him in the top 26%. His overall completion time was 01:23:13.
Marcus's total running time was 42:31, which is 36 seconds slower than the average, indicating that he has a more strength-oriented profile. He started strong with Running 1, clocking in 27 seconds faster than the average, suggesting he might have paced too aggressively initially. However, his performance in subsequent running segments seemed to slightly decline, which could be due to energy conservation for strength exercises.
Segments to Improve
Sandbag Lunges: This segment was notably slower, taking 01:20 longer than average. To improve:
Strength and Stability Drills: Incorporate lunges with varying weights and stability work with resistance bands to enhance core and lower body strength.
Form Correction: Focus on maintaining a straight posture, with knees aligned over the toes, and use a controlled descent and ascent.
Wall Balls: This was slightly slower by 4 seconds compared to the average. To improve:
Power and Endurance Training: Introduce medicine ball throws and plyometric exercises to build explosive power.
Technique Enhancement: Work on squatting deeper and using the legs to power the throw, ensuring consistent breathing patterns.
Burpees Broad Jump: This segment was faster than average, yet it still has room for improvement by 28 seconds to reach the 25th percentile. To improve:
Plyometric Drills: Combine burpees with box jumps to increase explosive power and speed.
Efficiency Focus: Practice smoother transitions from the floor to the jump to save time.
Total Running Time: Although not vastly off, enhancing running efficiency could improve overall time. To improve:
Endurance Training: Incorporate interval training to boost cardiovascular stamina and speed.
Compromised Running: Practice running immediately after strength exercises to simulate race conditions and improve transition speed.
Race Strategies
Energy Management: Focus on maintaining a steady pace, particularly in the initial running segments, to conserve energy for later strength exercises.
Transition Efficiency: Improve roxzone transitions by practicing quick transitions between exercise zones to minimize downtime.
Breathing Techniques: Implement controlled breathing patterns during both running and strength exercises to maintain endurance and reduce fatigue.
Pre-Race Warm-Up: Engage in dynamic stretching and short sprints before the race to prepare the body for varied intensities.