Dive into this athlete’s performance at 2024 Dallas 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 Rizzotti Alexander'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 Rizzotti Alexander'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 Rizzotti Alexander'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 Rizzotti Alexander'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
03:23.
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:
Alexander, you crushed the 2024 Dallas HYROX race with an overall time of 01:30:11, putting you in the top 15% out of 2857 athletes! That’s no small feat! Your total running time of 00:43:24 is 01:14 faster than average, showcasing your runner profile. You clearly have a knack for hitting the pavement! However, while your running pace is strong, there are some segments where we can tighten things up to elevate your overall performance even further.
Looking at your pacing, it seems like the first run was a bit too conservative (00:05:27), which cost you some time. You picked up the pace in the second run and maintained a solid effort, but that initial slow start may have impacted your energy levels for the later segments. There’s a fine line between pacing yourself and leaving too much in the tank—let’s find that sweet spot!
Segments to Improve:
Sled Pull: You clocked in at 00:06:56, which is 01:42 slower than average. This is a big area for improvement. To tackle this, focus on pulling drills that emphasize both strength and technique. Try the following:
Heavy Rowing Machine Sessions: Build your pulling strength with a focus on engaging your back and legs. Aim for at least 3 sets of 500 meters with increasing resistance.
Deadlifts: Incorporate heavy deadlifts into your routine, focusing on form. Aim for 3-4 sets of 6-8 reps to build strength in the posterior chain.
Resistance Band Pulls: Attach a band to a sturdy anchor and practice the pulling motion. Focus on keeping your core tight and using your legs to drive the pull.
Roxzone: Clocking in at 00:09:19, this segment was 01:56 slower than average. This time is spent transitioning between exercises, and it’s crucial to minimize it. Work on your overall fitness and practice smooth transitions. Try:
Transition Drills: Set up a mini circuit where you practice moving quickly between exercises (e.g., from Sled Push to Running). Time yourself and aim to reduce your transition time.
Interval Workouts: Incorporate high-intensity interval training (HIIT) into your routine. This will improve your overall fitness and make your transitions feel easier.
Sandbag Lunges: You took 00:05:53 for this segment, which is 00:01:06 slower than average. To boost your performance here:
Weighted Lunges: Incorporate weighted lunges into your strength training. Aim for 3-4 sets of 10-12 reps per leg.
Dynamic Stretching: Before your workouts, do dynamic stretches focusing on hip flexors and hamstrings to improve your mobility.
Ski Erg: At 00:04:53, this was 00:22 slower than average. To improve:
Ski Erg Intervals: Focus on short, intense intervals (30 seconds on, 30 seconds off) to build power and endurance.
Core Work: Strengthen your core with planks and rotational exercises; a strong core is key to effective ski erg performance.
Rowing: You finished this at 00:05:14, 00:19 slower than average. For improvement:
Technique Focus: Spend time on your rowing technique. Use slow-motion drills to perfect your form, focusing on the catch and the finish.
Endurance Rows: Incorporate longer, steady-state rowing sessions into your week to build aerobic capacity. Aim for 20-30 minutes at a moderate pace.
Race Strategies:
Pacing: Start your runs with a moderate pace. Aim to find that sweet spot between too fast and too slow. You want to feel comfortable at the beginning but ready to pick up the pace later.
Transition Efficiency: During the race, practice quick transitions. Have a mental checklist of what you need to do at each segment, so you can move efficiently and minimize downtime.
Nutrition & Hydration: Make sure you’re fueling your body properly before the race. A balanced meal with carbs and protein a few hours before will do wonders. Hydrate well, but don’t overdo it right before starting! You don’t want to be sprinting to the loo mid-race! 🚽💨
Conclusion:
Overall, Alexander, you’ve got a solid foundation and great running skills, but it’s time to zero in on those weaknesses to level up your game! Remember, “Success is where preparation and opportunity meet.” This quote rings especially true in HYROX—your improvements in strength and transitions can turn opportunities into podium placements! 🏆
Embrace the grind, enjoy the process, and let’s get to work on those segments! The only bad workout is the one you didn’t do! Keep pushing, and soon we’ll be talking about your next race and how you crushed it. You’ve got this! 💪
Stay strong, stay focused, and remember: “The body achieves what the mind believes.” Let’s make those beliefs a reality, Alexander! I’m here for you! - The Rox-Coach