Dive into this athlete’s performance at 2024 Chicago Navy Pier 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 Ross Sean'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 Ross Sean'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 Ross Sean'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 Ross Sean'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
03:25.
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:
Hey Sean! First off, kudos on your performance at the 2024 Chicago Navy Pier Hyrox event! Finishing with a time of 01:24:54 puts you in the top 42% overall and 54% in your age group. You clearly have a solid base, especially with a total running time of 00:37:52, which is 4:29 faster than average. That’s impressive! It shows you have a runner's profile, and you absolutely crushed the first run segment with a best lap of 00:03:23, placing you in the top 9 percentile.
However, not all areas were firing on all cylinders. Your performance on the strength-based segments, particularly the Wall Balls and Burpees Broad Jump, needs some attention. You started strong, but it seems like you may have slowed down a bit during the latter half of the race, particularly with the Roxzone being significantly slower than average. Remember, transitions are as important as the actual exercises; they’re the moments where champions are made! 💪
Segments to Improve:
Let’s break down the segments where you have the most potential for improvement:
Wall Balls (00:07:22, 56 seconds slower than average): This one’s just a matter of technique and endurance. Focus on your squat depth and ensure you’re using your legs to propel the ball, not just your arms. Work on rhythm and breathing. Try performing wall ball drills with a focus on quick reps for time, ensuring you maintain consistent form. Aim for sets of 20-30 reps, increasing the weight as you improve.
Burpees Broad Jump (00:06:10, 54 seconds slower than average): Burpees are a killer, but they don’t have to be the bane of your Hyrox existence. Practice breaking them down into manageable chunks. For example, do sets of 5-10 with a focus on explosive movements. Add plyometric burpees where you jump higher, or do tuck jumps if you want to mix it up. Integrating broad jump drills will also help improve your explosiveness and overall endurance.
Sled Pull (00:05:09, 17 seconds slower than average): This segment requires a solid core and leg strength. Train with resistance bands to simulate the pull motion, focusing on maintaining a strong posture throughout. Incorporate sled work into your routine, but also add exercises like deadlifts and lunges to develop the necessary strength. You could also do partner pulls to add a competitive edge—because who doesn’t love a little friendly rivalry?
Race Strategies:
Now, let’s talk strategy. Since you have a strong running background, use that to your advantage by pacing wisely. Start strong but don’t empty your tank too early. Here are some strategies:
Transition Time: Focus on your transitions! You spent 10:09 in the Roxzone, which could use some tightening. Practice moving efficiently from one exercise to the next during training sessions. Set a timer and try to beat your transition time.
Breathing Techniques: Use controlled breathing during high-rep exercises to maintain stamina. Inhale deeply during the eccentric phase (the downward movement) and exhale explosively during the concentric phase (the upward movement).
Mindset: Stay mentally strong. When you feel fatigue setting in, remember this: “Most of us are not willing to push ourselves to the edge. That’s where the magic happens!” Channel that Goggins mentality and dig deep when it gets tough.
Conclusion:
Sean, you’ve got the foundation to build upon, and with a little focused effort in your weaker segments, you can elevate your performance to the next level. Remember, every champion was once a contender that refused to give up. Keep pushing your limits and embrace the grind. You’re not just competing; you’re transforming into a stronger, faster, and more resilient version of yourself. Now go crush that training, and let’s see you dominate the next Hyrox! 💥🏆
Keep your head up, and remember: "You can’t hurt me, because you haven’t tried hard enough!" Keep grinding, Sean. You’ve got this—Rox-Coach out!
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