Dive into this athlete’s performance at 2023 München 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.
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.
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.
This section showcases the entire Exel Marco'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 Exel Marco's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Exel Marco'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.
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 Exel Marco'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 04:51. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:45 | 49:45 to 47:00 | 56.7% |
| Burpees Broad Jump | 01:26 | 07:42 to 06:16 | 29.6% |
| Sled Pull | 00:26 | 06:02 to 05:36 | 8.9% |
| Farmers Carry | 00:14 | 02:40 to 02:26 | 4.8% |
| Ski Erg | 00:00 | 04:20 to 04:20 | 0.0% |
| Sled Push | 00:00 | 02:44 to 02:44 | 0.0% |
| Rowing | 00:00 | 05:02 to 05:02 | 0.0% |
| Sandbag Lunges | 00:00 | 05:14 to 05:14 | 0.0% |
| Wall Balls | 00:00 | 07:32 to 07:32 | 0.0% |
| Exel Marco | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:48 | 00:00 | 05:02 -00:14 | 00:00 +00:00 |
| Ski Erg | 04:20 | 04:48 | 04:38 -00:18 | 05:02 -00:14 |
| Running 2 | 05:37 | 09:08 | 05:29 +00:08 | 09:40 -00:32 |
| Sled Push | 02:44 | 14:45 | 03:17 -00:33 | 15:09 -00:24 |
| Running 3 | 05:59 | 17:29 | 06:01 -00:02 | 18:26 -00:57 |
| Sled Pull | 06:02 | 23:28 | 05:45 +00:17 | 24:27 -00:59 |
| Running 4 | 06:23 | 29:30 | 06:02 +00:21 | 30:12 -00:42 |
| Burpees Broad Jump | 07:42 | 35:53 | 06:30 +01:12 | 36:14 -00:21 |
| Running 5 | 06:24 | 43:35 | 06:16 +00:08 | 42:44 +00:51 |
| Rowing | 05:02 | 49:59 | 05:06 -00:04 | 49:00 +00:59 |
| Running 6 | 06:22 | 55:01 | 06:05 +00:17 | 54:06 +00:55 |
| Farmers Carry | 02:40 | 01:01:23 | 02:27 +00:13 | 01:00:11 +01:12 |
| Running 7 | 06:22 | 01:04:03 | 06:04 +00:18 | 01:02:38 +01:25 |
| Sandbag Lunges | 05:14 | 01:10:25 | 06:05 -00:51 | 01:08:42 +01:43 |
| Running 8 | 07:53 | 01:15:39 | 07:01 +00:52 | 01:14:47 +00:52 |
| Wall Balls | 07:32 | 01:23:32 | 07:51 -00:19 | 01:21:48 +01:44 |
| Roxzone | 07:08 | 01:38:04 | 08:25 -01:17 | 01:38:04 |
- Training Strategy: Incorporate high-intensity interval training (HIIT) sessions to improve cardiovascular endurance and overall running speed. This can include interval runs, hill sprints, or treadmill intervals. Additionally, practice seamless transitions between exercises during training sessions to improve overall efficiency.
2. Burpees Broad Jump: Marco's time in this segment was 01:36 slower than the average. To improve performance in this exercise, he should focus on improving his explosive power and technique.
- Training Strategy: Include exercises that target explosive power, such as plyometric exercises (e.g., box jumps, squat jumps) and medicine ball throws. Additionally, practice proper form and technique for the burpees broad jump, focusing on a smooth and efficient movement pattern to reduce time spent on each repetition.
3. Running 8: Marco's time in this running segment was 00:43 slower than the average. To improve running endurance and speed, he should incorporate specific training techniques.
- Training Strategy: Include longer distance runs at an aerobic pace to improve endurance. Additionally, incorporate interval training sessions with shorter, faster runs to improve speed. This can include intervals of 400m or 800m runs at a faster pace than the target race pace.
4. Running 7: Marco's time in this running segment was 00:22 slower than the average. Similar to the previous segment, improving running endurance and speed will be beneficial in this segment as well.
- Training Strategy: Incorporate hill training sessions to improve running strength and speed. This can include hill repeats or uphill sprints. Additionally, focus on maintaining a consistent and efficient running form to optimize performance.
5. Running 4: Marco's time in this running segment was 00:20 slower than the average. Again, improving running endurance and speed will be beneficial in this segment.
- Training Strategy: Include tempo runs in training sessions to improve both aerobic and anaerobic endurance. Tempo runs involve running at a comfortably hard pace for a sustained period. Additionally, incorporate strength training exercises that target the muscles used in running, such as lunges and squats, to improve overall running performance.
By implementing these training strategies and race strategies, Marco Exel can improve his performance in future Hyrox races. It is important to tailor the training to his specific needs, taking into account his strengths and areas for improvement. Regular assessment of progress and adjustments to the training plan will be key in achieving optimal results.
| Similar Athletes | |||
|---|---|---|---|
| Mazet Arnaud | 2024 Bordeaux | 01:38:13 | |
| Sander Fabian | 2024 Köln | 01:38:07 | |
| Langerak Maikel | 2023 Amsterdam | 01:37:50 | |
| Sin Benjamin | 2023 Sydney | 01:37:50 | |
| Gogesch Johann | 2019 Nürnberg | 01:38:32 | |
| Thomas Steffen | 2023 Hamburg | 01:38:18 | |
| Sadigh Joshua | 2024 Fort Lauderdale | 01:38:24 | |
| Moro Pietro | 2024 Rimini | 01:37:48 | |
| Watkins Jared | 2024 Melbourne | 01:37:47 | |
| Moffat David | 2024 Manchester | 01:38:04 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Berlin | 01:35:01 | |
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