Dive into this athlete’s performance at 2024 Houston 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
190 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 190 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 190 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Waugh 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 Waugh 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 190 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 Waugh 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 Waugh 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
13:17.
Check the detail of the improvement plan below.
Based on 190 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Joe Waugh demonstrated a commendable performance in the 2024 Houston HYROX within the age group of 60-64, securing an overall rank of 196 and ranking 2nd in his age group. His total running time was 01:08:50, which was 05:20 slower than average, indicating a stronger performance in strength-based exercises over running. Notably, Joe excelled in the Sled Push and Sled Pull segments, showcasing significant strength. However, his performance indicates a potential hybrid profile with a leaning towards strength, as he also performed well in strength-focused areas like the Burpees Broad Jump and Wall Balls. His pacing at the start was slower than average, which could suggest a conservative strategy or an area for improvement in initial speed and endurance.
Segments to Improve:
Farmers Carry: Ranking in the 94th percentile suggests room for improvement in grip strength and endurance. Incorporating grip strengthening exercises like dead hangs, wrist curls, and farmer's walk with gradually increasing weight can help. Additionally, focus on core stability through planks and oblique exercises to improve overall carry performance.
Sandbag Lunges: A slightly better performance compared to the Farmers Carry, but still slower than average. To improve, Joe should focus on lower body strength and endurance through exercises such as weighted lunges, step-ups, and squats. Incorporating plyometric exercises like jump squats can also enhance explosive power and endurance.
Total Running Time: Being 05:20 slower than average highlights the need for improved running endurance and speed. Interval training, incorporating both short sprints and long-distance runs into the training schedule, will be key. Emphasis on proper running form and economy through drills like high knees and butt kicks can also aid in improving running performance.
Race Strategies:
Pacing: Joe should consider starting the race at a slightly faster pace. This can be achieved by setting mini-goals for each running segment, aiming to shave off a few seconds compared to previous performances. It's crucial, however, not to start too fast to avoid early fatigue. Practicing pacing during training runs will be essential.
Transition Efficiency: Given the faster than average Roxzone time, focusing on minimizing rest and optimizing transition times between exercises can shave off crucial seconds. Practicing quick transitions in training, simulating race conditions, can help improve overall time.
Strength and Endurance Balance: Since Joe shows a propensity for strength, continuing to maintain and slightly improve this area while significantly boosting running endurance and speed will create a more balanced athlete profile. Incorporating at least two to three dedicated running sessions alongside strength training per week could yield considerable improvements.
By focusing on these targeted improvements and implementing the suggested strategies, Joe Waugh can look forward to enhancing his performance in future HYROX races. It's important to remember that consistency in training, proper nutrition, and adequate recovery are key components of any successful athletic improvement plan.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men