Dive into this athlete’s performance at 2024 Amsterdam 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 Hart Joe'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 Hart Joe'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 Hart Joe'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 Hart Joe'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
05:22.
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
Joe Hart delivered a commendable performance at the 2024 Amsterdam HYROX event, securing an overall rank of 320, placing him in the top 10% of all participants. His strong showing in the age group category also landed him in the top 10%. Notably, Joe's total running time was slightly slower than average by 56 seconds, suggesting he has a balanced profile, excelling in both strength and endurance events.
Joe started his race with a strong pace, as evidenced by the first running segment (Running 1) being significantly faster than average. However, his pace gradually decreased with subsequent running segments, indicating a possible early exertion. While his running performance was decent, Joe's strength in exercises like the Sled Push and Rowing stands out, highlighting his hybrid capabilities with a slight edge in strength-based activities.
Segments to Improve
Running: Joe's total running time can be improved by focusing on endurance running. Incorporating interval training and tempo runs into his routine will build his stamina. Additionally, practicing negative splits during long runs can train Joe to maintain a steady pace throughout the race.
Wall Balls: Joe's performance here was slower than average. To improve, he should focus on strengthening his lower body and core. Incorporating exercises like squats, lunges, and core stability workouts will enhance his power and efficiency in performing wall balls.
Sled Pull: While Joe slightly bested the average, there's room for improvement. Emphasizing upper body strength workouts, such as pull-ups and cable rows, alongside practicing sled pulls with different weights will improve his performance.
Roxzone: Streamlining transitions is crucial. Practicing quick transitions between exercises during training can enhance Joe's efficiency and reduce downtime.
Burpees Broad Jump: Improving explosiveness through plyometric exercises, such as box jumps and burpee variations, will aid in enhancing Joe's speed and agility in this segment.
Race Strategies
Pacing: Start the race at a slightly conservative pace to avoid early fatigue. Implement a negative split strategy, picking up the pace in the latter half of the race.
Efficient Transitions: Focus on minimizing time spent in the Roxzone by rehearsing transitions between different exercises. This will help maintain momentum and reduce overall time.
Strength-Endurance Balance: Integrate compound workouts that simulate race conditions, combining running with strength exercises to improve performance under fatigue.
Energy Management: Ensure proper nutrition and hydration leading up to and during the race to maintain energy levels and prevent cramping or fatigue.