Dive into this athlete’s performance at 2024 Cape Town 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 Bhandari Heathesh'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 Bhandari Heathesh'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 Bhandari Heathesh'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 Bhandari Heathesh'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
05:54.
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
Heathesh Bhandari delivered a commendable performance at the 2024 Cape Town Hyrox race, especially considering his category and age group. With an overall rank of 198 among 394 athletes and a rank of 12 in his age group, Heathesh successfully landed in the top half of the competitors. He demonstrated a strong running capability, with a total running time of 00:50:05, which was 22 seconds faster than the average, indicating a runner's profile. However, his performance in strength-based exercises showed room for improvement. Analyzing the initial running segments, it seems Heathesh paced himself well, starting conservatively and gaining speed in the later segments.
Segments to Improve
Burpees Broad Jump: Heathesh was 1:31 slower than average. To improve this, he should focus on plyometric training to enhance explosive power. Exercises like box jumps, squat jumps, and burpee variations can help. Form correction includes ensuring his chest is close to the ground during the burpee and maximizing the horizontal distance in the jump.
Sled Pull: He was 1:02 slower than average. Training should involve strengthening the posterior chain through exercises like deadlifts, bent-over rows, and sled drags. Emphasis on grip strength with exercises like farmer's walks can also aid performance.
Farmers Carry: With a time 57 seconds slower than average, improving grip strength and core stability is essential. Work on farmer’s walk variations, heavy holds, and trunk rotation exercises to build endurance and strength.
Rowing: He was 29 seconds slower than average. Focus on technique to ensure efficient strokes. Incorporate interval rowing sessions, concentrating on power and endurance, and work on maintaining a strong, consistent pace.
Ski Erg: Being 19 seconds slower than average, Heathesh could benefit from technique refinement, ensuring an effective pull phase. Integrate high-intensity interval training (HIIT) on the ski erg to improve overall cardiovascular endurance and power output.
Race Strategies
Transition Efficiency: Focus on minimizing time in the roxzone by practicing quick transitions between exercises. This can include practicing transitions under timed conditions to simulate race scenarios.
Pacing Strategy: Given his strong running ability, Heathesh should aim to maintain a steady pace during running segments while conserving energy for strength exercises. Implementing a negative split strategy could help in maintaining energy for later segments.
Compromised Running: After strength exercises, practice running when fatigued to simulate race conditions. This includes drills where he transitions from exercises like sled pulls directly into runs to condition his body for quick recovery and improved performance.
Nutrition and Hydration: Ensure a well-planned nutrition and hydration strategy both before and during the race to maintain energy levels and optimize performance.