Grøtterød Martin
Hyrox Result
Dive into this athlete’s performance at 2024 Stockholm 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.
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 Grøtterød Martin'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 Grøtterød Martin'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 Grøtterød Martin'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 Grøtterød Martin'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
04:16.
Check the detail of the improvement plan below.
03:25
Potential Improvement
80.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Martin, first off, congratulations on your performance at the 2024 Stockholm Hyrox! Finishing with an overall time of 01:21:23 places you in the top 42% of a competitive field, which is no small feat. Your total running time of 00:38:10 is impressive, coming in at 02:33 faster than average. This shows you have a solid runner's profile, which is a fantastic foundation for a Hyrox athlete. However, we need to address some pacing issues and strength deficiencies to help you break into the top ranks.
From your splits, it appears you started a bit too fast on Running 1, clocking in at 00:04:29, which is 00:03 slower than average and puts you in the 45th percentile. This could have set you up for some challenges later in the race. Your strength segments, particularly the Sled Pull and Sandbag Lunges, need our attention as they significantly affected your overall performance. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” Let’s channel that energy into targeted training!
Segments to Improve:
- Sled Pull (00:07:44 - 94th Percentile): This segment was your biggest time sink. To improve this, focus on building your back and leg strength. Incorporate exercises like deadlifts and barbell rows into your routine. Aim for 3 sets of 8-10 reps, focusing on form and controlled movement. You’ll also want to practice sled pulls specifically. Start with lighter weights to perfect your technique, then gradually increase as you gain strength.
- Sandbag Lunges (00:04:57 - 45th Percentile): Your lunges could use some work. To improve here, integrate weighted lunges and step-ups into your training. Try performing 4 sets of 10 reps per leg. Focus on your core stability, as this will help maintain balance during the lunges. Additionally, practice transitioning quickly between running and lunges to simulate race conditions.
Race Strategies:
- Pacing: Given your running profile, start your first run at a controlled pace. Aim for around 00:04:40 to 00:04:50. This will ensure you have enough energy for the strength segments ahead. Remember, “Slow is smooth, smooth is fast.”
- Transitions (Roxzone - 00:07:27 - 58th Percentile): Your transition time indicates that you might be resting a bit too much or taking extra time between exercises. Practice quick changes in your training sessions. Time yourself to see how fast you can transition from one exercise to the next. A good goal is to aim for under 30 seconds between segments.
- Strength Endurance: Since Hyrox is a hybrid event, incorporate endurance training for your strength segments. Try longer sets of your strength exercises with lower weights to simulate fatigue. This will help you maintain intensity even when you’re tired.
Conclusion:
Martin, you have a solid foundation and impressive running capabilities—now it's time to balance that out with some strength training. Remember, “You are your only limit.” Embrace the grind, and don’t shy away from the tough workouts. They’re the ones that will make you stronger. Incorporate the drills and strategies we've discussed, and you’ll be well on your way to crushing your next Hyrox race. And hey, the Sled Pull might feel like you're dragging a small car, but you can handle it—just think of it as your new gym buddy! 💪
Keep pushing, stay motivated, and let’s unlock that full potential. You've got this! - The Rox-Coach
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator