Dive into this athlete’s performance at 2024 New York 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.
Performance Highlights
USA Men #94042 01:43:28
152nd in
AG
| Top 17.0%
683rd | Top 76.4%
+03:36
54:06
Run Total
+00:28
06:46
Avg. Lap
+00:34
05:47
Best Lap
-04:27
39:28
Workout Total
-00:33
04:56
Avg. Workout
+00:53
09:58
Roxzone
Race Summary
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 Monnar Marc'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 Monnar Marc'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 Monnar Marc'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 Monnar Marc'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
05:44.
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:
Marc Monnar's performance in the 2024 New York Hyrox race places him solidly in the top half of his age group and overall, indicating a strong competitive edge among a large field of athletes. His overall time and rankings show he is a well-rounded athlete, but there are clear indications of his strengths and areas for improvement. Notably, Marc started the race with a significantly faster pace in Running 1 than the average, indicating a potential overestimation of the initial pace which could have impacted his stamina in later segments. His total running time is slower than average, highlighting running as an area needing focused improvement. Conversely, his exceptional performance in the Sled Pull and relatively fast Sled Push indicates a strength in power-based exercises. This suggests Marc has a hybrid profile with a lean towards strength but with room to balance his running performance.
Segments to Improve:
Running: Given the total running time is slower than average, developing endurance and speed is crucial. Interval training, incorporating both short sprints and longer distance runs at a pace faster than his current average, will help improve both speed and stamina. Specific drills could include 400m repeats at a fast pace with short rest periods, and longer, steady-state runs (5-10km) at a consistent pace to build endurance. To improve running post-strength exercises, brick workouts that combine running with strength exercises (e.g., sled pushes/pulls) in the same session will help his body adapt to running under fatigue.
Roxzone: The slower Roxzone time suggests a need for faster transitions and improved overall fitness. Circuit training that mimics the race's structure, moving quickly between different exercise stations with minimal rest, can enhance both fitness and transition speed. Focus on smooth transitions in training sessions, timing rests strictly, and practicing equipment changes or setups quickly can also help decrease Roxzone time.
Sandbag Lunges & Wall Balls: For Sandbag Lunges, incorporating lunges with varying weights and distances into his routine will build both strength and endurance specific to this challenge. Weighted step-ups and Bulgarian split squats can also improve leg power and stability. For Wall Balls, focusing on squat depth and explosive power through high-repetition sets and practicing wall ball shots under fatigue (e.g., after a running session) will help improve efficiency and speed in this segment.
Race Strategies:
Pacing: Given the initial fast pace and subsequent slow down, Marc should focus on a more consistent pacing strategy throughout the race. By dividing the race into segments and aiming to hit specific time targets for each, based on a realistic assessment of his current capabilities, he can conserve energy for later stages. Utilizing a heart rate monitor could help maintain an optimal effort level throughout the race.
Pre-Race Preparation: Improving the nutrition and hydration strategy before and during the race can also significantly impact performance. Experimenting with different nutritional strategies during training to find what works best for sustaining energy levels throughout the race is key.
Recovery Management: Integrating active recovery and stretching sessions after workouts, focusing on mobility work, and possibly incorporating yoga or Pilates, could enhance overall performance by improving flexibility and reducing the risk of injury.
By addressing these areas with focused training and strategic race planning, Marc Monnar can turn identified weaknesses into strengths, potentially improving his future HYROX race performances significantly.