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 Biaya Alex'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 Biaya Alex'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 Biaya Alex'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 Biaya Alex'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
05:27.
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
Alex Biaya delivered a commendable performance in the 2024 Cape Town Hyrox race, finishing in the top 23% overall and the top 24% within his age group. Notably, his total running time of 00:38:46 was 03:04 faster than the average, highlighting his strong running capability. This suggests that Alex has a runner's profile and would benefit from focusing more on strength-based training to balance his performance. His pacing strategy was effective, as seen in the first half of the race where he consistently ran faster than average, particularly in Running 4 and Running 6, indicating a strong start and mid-race pacing.
Segments to Improve
Wall Balls (00:09:00 - 2:48 slower than average):
Improving wall ball performance can significantly impact overall time. Focus on enhancing shoulder and leg strength, as well as muscular endurance. Key exercises include:
Overhead Squats: To improve shoulder stability and leg strength.
Thrusters: Combine a squat and press to simulate the wall ball movement.
Plyometric Training: Incorporate box jumps and medicine ball slams for explosive power.
Ensure proper form by keeping the chest up, engaging the core, and driving through the heels.
Sled Pull (00:05:27 - 0:44 slower than average):
Developing upper body and core strength is crucial. Recommended exercises include:
Heavy Rope Pulls: Focus on pulling technique and grip strength.
Deadlifts: Enhance total body strength, particularly in the lower back and hamstrings.
Core Exercises: Incorporate planks and Russian twists to support stability and pulling power.
Roxzone (00:06:41 - 0:20 slower than average):
Improving transition efficiency and overall fitness can reduce time spent in the Roxzone. Strategies include:
Transition Drills: Practice fast transitions between exercises, focusing on maintaining momentum.
High-Intensity Interval Training (HIIT): Enhance cardiovascular fitness and recovery speed.
Rowing (00:05:10 - 0:25 slower than average):
Improve rowing efficiency through technique and strength training:
Rowing Technique Drills: Focus on the catch, drive, finish, and recovery phases of the stroke.
Upper Body Strengthening: Incorporate seated rows and pull-ups.
Farmers Carry (00:02:26 - 0:18 slower than average):
Focus on grip strength and core stability:
Grip Strength Exercises: Use hand grippers and farmer's walk with heavier weights.
Core Workouts: Planks and side planks to improve stability.
Race Strategies
Transition Efficiency: During training, simulate race conditions by practicing rapid transitions between exercises to reduce Roxzone time.
Even Pacing: Maintain consistent pacing throughout the race to avoid burnout and ensure energy reserves for strength segments.
Use Running Strength: Leverage strong running ability to gain time on running segments, allowing for slightly slower recovery during strength exercises.
Focus on Form: Concentrate on maintaining proper form in strength exercises to maximize efficiency and reduce fatigue.