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.
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 Morin Alex'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 Morin Alex'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 Morin Alex'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 Morin Alex'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
05:44.
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:
Alex Morin's performance in the 2024 Washington - North American Championships places him within the top 89% overall and top 83% in his age group, indicating a competitive spirit but also highlighting areas for improvement. A closer look at his total running time, which is 02:42 slower than average, suggests that Alex has a more strength-oriented profile. Despite starting strong in Running 1, his pace seemed to decrease across subsequent running segments, notably underperforming in Running 8. His performance in strength-focused challenges like the Burpees Broad Jump and Sled Push was notably better, indicating a predisposition towards strength exercises over endurance running. Alex's roxzone time being significantly faster than average illustrates efficient transitions and good overall fitness but suggests room for improvement in maintaining running pace post-exercise segments.
Segments to Improve:
Running Segments: Given the disproportionate total running time, Alex should focus on building his endurance and running efficiency. Interval training, combining short bursts of high-speed running with slower, recovery phases, can improve both speed and stamina. Incorporating hill sprints and long, slow runs into the training regimen will also enhance aerobic capacity and running economy. To address pacing issues observed from Running 1 through Running 8, practicing negative split runs, where the second half of the run is faster than the first, can help Alex manage his energy better across the race.
Wall Balls: Alex's performance in Wall Balls suggests a need for improvement in muscular endurance and coordination. Incorporating exercises like thrusters, squats, and medicine ball slams can build the required strength and explosiveness. Emphasizing form, particularly the depth of the squat and the extension of the arms, can also enhance efficiency and reduce fatigue.
Sled Pull: To improve in this segment, Alex should focus on building lower body strength and power. Exercises like deadlifts, weighted sled pushes and pulls, and kettlebell swings will develop the necessary muscle groups. Additionally, practicing the actual sled pull with varying weights and distances can help Alex adapt to the resistance and improve his technique.
Farmers Carry: Grip strength appears to be a limiting factor in this segment. Incorporating grip-specific exercises such as farmers walks (with focus on progressive overload), dead hangs, and wrist curls will be beneficial. Also, exercises that improve core stability and overall posture, like planks and deadlifts, can enhance performance in carrying tasks.
Race Strategies:
Pacing: Alex should focus on maintaining a consistent pace throughout the race, particularly in running segments. Setting target times for each segment based on training performances can help manage effort levels and prevent starting too fast. Utilizing a heart rate monitor during the race to stay within optimal zones can also aid in energy management.
Transition Efficiency: While Alex's roxzone time is commendable, further reducing transition times can be achieved by practicing quick switches between exercises during training sessions. Simulating race conditions, including the setup of equipment and the order of exercises, can improve familiarity and reduce hesitation.
Strength Endurance Balance: Given Alex's strength predisposition, balancing strength training with endurance work is crucial. Integrating circuit training sessions that combine strength exercises with short, intense cardio intervals can improve his ability to maintain running speed post-strength segments.
Nutrition and Recovery: Proper nutrition before and during the race, focusing on carbohydrates for energy and hydration for endurance, can significantly impact performance. Post-race recovery strategies, including stretching, foam rolling, and adequate protein intake, will also be crucial for maintaining a high level of training and performance.
By addressing these areas of improvement and implementing the suggested strategies, Alex Morin can aspire to enhance his performance in future HYROX races, potentially achieving a more balanced profile between strength and endurance.