Dive into this athlete’s performance at 2024 Stuttgart 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 Graf Johnny'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 Graf Johnny'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 Graf Johnny'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 Graf Johnny'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
07:22.
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
Johnny Graf delivered a solid performance at the 2024 Stuttgart Hyrox event, ranking in the top 47% overall and top 49% in his age group. His total running time was significantly faster than the average, indicating a strong runner profile. Despite his impressive running capabilities, Johnny's performance in strength-based exercises, particularly the Wall Balls, showed room for improvement. His pacing strategy appears well-balanced, avoiding the common pitfall of starting too fast, as his initial runs were slightly slower than average but quickly improved, suggesting strategic energy conservation for later stages.
Segments to Improve
Wall Balls: Johnny's Wall Balls time was substantially slower than average, indicating a need for improved upper body endurance and technique.
Exercises: Incorporate high-rep wall ball drills with varying weights to build endurance. Focus on maintaining consistent breathing and posture during these exercises.
Form Correction: Ensure proper squat depth and engage the core to maintain stability. Practice with a lighter ball to focus on technique before increasing weight.
Burpees Broad Jump: Performance here was below average, suggesting a need for enhanced explosive power and aerobic capacity.
Exercises: Implement plyometric training, including box jumps and explosive push-ups, to improve power. Interval training with short, intense bursts followed by active recovery can help with aerobic capacity.
Technique: Focus on efficient transitions between the burpee and jump phases to reduce time lost during movement changes.
Sandbag Lunges: Improvement is needed in terms of strength and stability.
Exercises: Integrate weighted lunges and core stability exercises into the routine. Consider using a sandbag for functional training to mimic race conditions.
Form Correction: Pay attention to maintaining an upright posture and controlling the knee alignment during lunges to prevent fatigue and inefficiency.
Rowing: While not a major weakness, efficiency on the rowing machine could be enhanced.
Technique: Focus on the rowing sequence: legs, body, arms; arms, body, legs. Ensure full extension and recovery to maximize each stroke.
Training: Mix steady-state rowing with short, high-intensity intervals to build both endurance and power.
Ski Erg: Increased efficiency here could shave off valuable seconds.
Exercises: Include intervals on the Ski Erg and incorporate upper body strength training to enhance pulling power.
Technique: Focus on a strong hip hinge and firm core engagement to maximize each pull.
Race Strategies
Energy Management: Continue to pace strategically, preserving energy for more demanding segments like the Wall Balls and Sandbag Lunges.
Transition Efficiency: Although Johnny's Roxzone time was already faster than average, further honing transition techniques can reduce downtime and improve overall race time.
Compromised Running: Practice running immediately after strength-based exercises in training to simulate race conditions and improve recovery speed post-exercise.
Focus Areas: Concentrate training efforts on identified weaknesses while maintaining strong running performance to develop a more holistic athletic profile.