Dive into this athlete’s performance at 2024 Cape Town 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 Benatar Ashley'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 Benatar Ashley'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 Benatar Ashley'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 Benatar Ashley'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
05:49.
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
Ashley Benatar delivered a commendable performance at the 2024 Cape Town HYROX event, securing an overall rank of 43 among 394 athletes, placing him in the top 10% overall, and achieving 3rd in his age group. His total running time of 34:32 was notably faster than average, suggesting a strong runner profile. Ashley's pacing strategy was effective, as he consistently outperformed the average running splits, particularly in the first four segments, indicating he began at a well-calibrated pace. However, certain strength-based segments showed room for improvement, particularly those requiring muscular endurance and transition efficiency.
Segments to Improve
Wall Balls:
Ashley's time was significantly slower than average, indicating a need for improved technique and endurance. Focusing on form correction can greatly enhance performance:
Exercise: Wall Ball Thrusters - Perform squats with a medicine ball and thrust it upward, emphasizing a strong hip drive.
Drill: EMOM (Every Minute on the Minute) - Complete a set number of wall balls every minute for a specified duration to build endurance.
Roxzone:
Improving transition times is key. Ashley should work on minimizing rest and streamlining transitions:
Technique: Transition Drills - Practice rapid equipment setup and breakdown to simulate race conditions.
Cardio Workouts - Incorporate HIIT to enhance overall cardiovascular fitness, reducing the need for prolonged rest periods.
Burpees Broad Jump:
His time here suggests a need for better explosive power and technique:
Exercise: Plyometric Drills - Box jumps and burpee variations to improve explosive leg power.
Form Correction - Focus on maintaining a steady pace and minimizing downtime between movements.
Sled Pull:
Improving strength and grip endurance will be beneficial:
Exercise: Heavy Rope Pulls - Simulate the sled pull with resistance bands or ropes to strengthen grip and upper body.
Strength Training - Include deadlifts and rows to enhance pulling power.
Rowing & Ski Erg:
Focus on technique to enhance efficiency and reduce time:
Drill: Technique-focused Rowing Sessions - Concentrate on stroke efficiency and power application.
Cross-training - Incorporate swimming or cross-country skiing to boost overall aerobic capacity.
Race Strategies
Pacing Strategy: Maintain a consistent pace, particularly in the running segments, while conserving energy for strength-based exercises.
Transition Efficiency: Minimize time spent in the roxzone by practicing transitions regularly, ensuring equipment is prepared and accessible during the race.
Compromised Running: Incorporate compromised running drills, such as running after strength exercises, to simulate race fatigue and improve resilience.
Mental Preparation: Develop a mental strategy to stay focused and motivated, especially during challenging segments like the sled pull and burpees broad jump.