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
287 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 Pro 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 287 athletes with similar finish time in Hyrox Pro 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 287 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Oman Chris'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 Oman Chris'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 287 athletes with similar finish time in Hyrox Pro 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 Oman Chris'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 Pro 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 Oman Chris'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
04:41.
Check the detail of the improvement plan below.
Based on 287 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Chris Oman delivered a commendable performance in the 2024 Cape Town Hyrox race, ranking 63rd overall and 11th in his age group (40-44, HYROX PRO category). Despite being in the top 53% of the overall competitors, there's clear evidence of a strong running base, as indicated by his total running time being 51 seconds faster than average. However, his strength performance, especially in exercises like the Sled Pull, could use improvement. Chris started the race slightly slower than average, which suggests a cautious approach, but maintained a strong running pace throughout the middle segments. This indicates a balanced, hybrid athlete profile, with a slight edge in running.
Segments to Improve
Sled Pull: Chris was considerably slower than average in this segment. To improve, focus on building upper body and grip strength. Incorporate exercises like deadlifts, bent-over rows, and farmer's walks into training. Practice sled pulls with increasing weight to improve technique and endurance.
Burpees Broad Jump: To enhance performance in this segment, focus on explosive power and endurance. Include box jumps, plyometric push-ups, and high-intensity interval training (HIIT) sessions. Ensure proper form to improve efficiency and reduce fatigue.
Sandbag Lunges: Improve lower body strength and stability with weighted lunges, squats, and core stability exercises. Practicing with a sandbag in varying weights and practicing transitions will enhance this segment.
Rowing: Focus on improving rowing technique and endurance. Incorporate rowing machine drills with varying intensities and durations, ensuring proper form to maximize efficiency.
Roxzone: Transition efficiency can be improved with specific drills focusing on quick transitions between exercises. Implement circuit training to simulate race conditions and minimize rest periods.
Race Strategies
Balanced Pacing: Given the strong running base, Chris should maintain a steady running pace throughout the race, avoiding too fast a start. This will help conserve energy for strength-based exercises.
Strategic Transitions: Focus on minimizing time spent in the Roxzone by practicing quick transitions in training. This can be achieved by rehearsing race scenarios and reducing rest time between exercises.
Strength-Endurance Balance: Given the hybrid profile, Chris should balance his training with both running and strength exercises. Incorporate compromised running drills post-strength workouts to simulate race conditions.