Dive into this athlete’s performance at 2024 Stockholm 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 8 to 80.
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 236 to 336.
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 122 to 392.
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 -80 to 96.
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.
Chart
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 4676 to 5004.
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
05:49.
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:
Rylan, first off, congrats on tackling the Hyrox challenge in Stockholm! Finishing with an overall time of 01:20:57 puts you in the top 57% of a competitive field. That's no small feat! Your total running time of 00:37:15 indicates you're more of a runner, which is great because it means you’ve got a solid foundation to build on. You came out of the gate strong with a quick first running segment, but it seems like you might have gone a bit too fast early on, as indicated by your 24th percentile rank. This may have contributed to some of the slower performance in subsequent strength segments.
Your pacing strategy needs a little fine-tuning. Remember, "Slow is smooth, and smooth is fast." You want to ensure that you're not just fast on the run but also maintaining sustainable energy through the strength zones. This way, you're not leaving the gym looking like you just exited a sauna, but instead, you're executing with power and precision. 💪
Segments to Improve:
Let’s break down the segments where you can really amp up your performance:
Burpees Broad Jump (00:06:32) - 73rd Percentile: This segment saw the most time lost. To improve, focus on explosive power and endurance. Try integrating plyometric drills, such as box jumps and burpee variations. Aim for a circuit of 5 sets of 10 burpees followed by a broad jump, resting 1 minute between sets. Additionally, work on your transition speed by practicing quick shifts from burpees to jumps.
Sled Push (00:03:32) - 77th Percentile: A slower sled push can really drag down your time. Incorporate heavy sled pushes into your training. Start with sets of 30 meters, focusing on maintaining a strong forward lean and driving with your legs. Gradually increase the weight as you improve. Remember to keep your core tight and maintain a steady pace to avoid fatigue.
Wall Balls (00:06:27) - 50th Percentile: A solid wall ball performance requires coordination and endurance. Work on your squat and throw mechanics by practicing with lighter weights at higher volumes. For example, complete 5 sets of 15 wall balls, focusing on a smooth squat and explosive upward motion. Add in core stability exercises like planks to help with the overall strength.
Rowing (00:05:14) - 80th Percentile: Your rowing time could definitely use some love. Focus on your stroke technique to maximize your efficiency. Implement interval training on the rower, such as 5 rounds of 500 meters with 2 minutes of rest, focusing on maintaining a strong pull while minimizing wasted energy.
Sandbag Lunges (00:04:50) - 41st Percentile: To boost your lunging performance, prioritize leg strength. Incorporate weighted lunges and step-ups into your routine. Perform 4 sets of 10 lunges per leg, then immediately follow with a 30-second wall sit to build endurance. Keep your chest up and core engaged throughout.
Ski Erg (00:04:39) - 70th Percentile: This segment can often be a surprise for many athletes. To improve, focus on your upper body strength and technique. Incorporate rowing exercises that mimic the Ski Erg movements. Aim for 4 sets of 100-meter sprints on the Ski Erg, ensuring that you engage your core and use your legs effectively during each stroke.
Race Strategies:
Here’s how you can optimize your performance during the race:
Pacing: Start strong, but hold back just a bit on the first run. If you feel strong, aim to gradually increase your speed during the second running segment. This will help you maintain energy for the strength portions without feeling like you're dragging a boulder behind you.
Transition Time: Your Roxzone time of 00:06:02 shows you have room to improve in transitions. Practice quick transitions in your training by simulating race conditions. Set up a circuit where you move from one exercise to another with minimal downtime.
Mindset: Keep that Goggins mentality. When you feel like quitting, remind yourself of why you started. "The only way to build a stronger you is to put in the work," so embrace the grind and push through the tough moments.
Conclusion:
Rylan, you’re already on the right track with your running, and with some focused work on your strength segments, you’ll be crushing those personal records in no time! Remember, "Discipline is doing what you hate to do, but doing it like you love it." So, get out there and tackle those weaknesses head-on. Keep grinding, and soon you’ll be sprinting past the finish line with a grin on your face. 💥🏆
Stay hungry, stay motivated, and remember: every workout brings you one step closer to your goals. Let’s turn those segments around, and I’ll see you at the next competition ready to dominate! Keep pushing the limits; you’ve got this! – The Rox-Coach