Dive into this athlete’s performance at 2024 Washington - North American Championships 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 5 to 48.
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 227 to 347.
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 101 to 341.
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 -44 to 46.
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.
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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 4286 to 4686.
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
05:31.
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:
Lance Mogard's performance at the 2024 Washington - North American Championships places him as a highly competitive athlete within his age group and overall. Finishing in the top 19% of all athletes and the top 12% in his age group is commendable. Lance's overall time of 01:13:03, with a total running time of 00:39:33, reveals he is slightly slower than average in running, which indicates a strength-oriented profile rather than a runner's profile. His performance in strength exercises like the Sled Push, Sled Pull, and Sandbag Lunges is notably above average, highlighting his proficiency in power and strength-based segments. Additionally, Lance's ability to start the race stronger than average in the first running segment and maintain a quicker transition time in the Roxzone suggests effective pacing at the outset and efficient transitions between exercises. However, there is a noticeable decline in running performance as the race progresses, suggesting endurance in running over time and pacing strategy could be areas for improvement.
Segments to Improve:
Running Segments: Lance's overall running time indicates a need for improvement in endurance and speed. Interval training, such as 400 to 800-meter repeats at a faster pace than his current average, with equal rest periods, can help improve speed and cardiovascular efficiency. Incorporating hill sprints and tempo runs into his training regimen can also enhance his running endurance and strength.
Wall Balls: Lance's performance in Wall Balls suggests a need for improved muscular endurance and technique. Incorporating exercises like thrusters, squat presses, and medicine ball throws can help build the requisite strength and coordination. Practicing wall balls with a focus on form—keeping the chest up, using the legs to drive the ball, and maintaining a consistent rhythm—can also improve efficiency and reduce time spent on this segment.
For running segments, especially after strength exercises, practicing running on tired legs (brick workouts) can simulate race conditions and improve his ability to maintain pace post-strength segments. This can be achieved by doing strength training followed immediately by a run.
Race Strategies:
Pacing: Analyzing Lance's splits suggests he starts strong but tends to slow down as the race progresses. Implementing a more conservative start, aiming to run the initial segments slightly slower than his current pace, could preserve energy for a stronger finish. Using negative splits as a strategy, where each running segment is completed slightly faster than the previous, can also contribute to an overall improved time.
Transitions (Roxzone): Although Lance's transition times are better than average, focusing on further reducing transition times through practice and strategizing can shave off valuable seconds. Simulating race conditions in training, where Lance moves quickly from one exercise to the next, can improve his efficiency in transitions.
Strength and Endurance Balance: Given Lance's strength-oriented profile, maintaining his strength while improving running endurance is key. Incorporating cross-training activities like cycling or swimming can improve cardiovascular endurance without overly stressing the muscles used in running, providing a balanced approach to his training regimen.
Lastly, incorporating active recovery and mobility work into his training can help Lance maintain flexibility, reduce the risk of injury, and improve his overall performance in both running and strength segments. This holistic approach, focusing on strength, endurance, technique, and recovery, will prepare him for better performance in future races.