Swartz Elrico
Hyrox Result
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
358 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 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 358 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 358 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Swartz Elrico'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 Swartz Elrico'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 358 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 Swartz Elrico'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 Swartz Elrico'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
06:57.
Check the detail of the improvement plan below.
04:09
Potential Improvement
59.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Elrico Swartz delivered a solid performance in the 2024 Cape Town Hyrox event, finishing with an overall time of 01:31:49. His total running time was 00:44:37, which is 01:47 slower than the average, indicating a slight need to enhance his running endurance. Despite this, Elrico showcased strong capabilities in strength-based exercises, notably performing well in the Sled Push, Burpees Broad Jump, and Sandbag Lunges. His pacing strategy indicates a fast start, especially in the early running segments, with a noticeable slowdown after the Sled Push. This suggests a potential need for better energy distribution throughout the race. Overall, Elrico demonstrates a hybrid profile with a slight edge in strength disciplines, although there's room for improvement in running endurance and transition efficiency (Roxzone).
Segments to Improve
- Sled Pull: This segment was significantly slower than average. Focus on building upper body and grip strength. Include exercises like deadlifts, sled drags, and farmer's walks. Practice form corrections such as maintaining a low center of gravity and using a strong, consistent pull technique.
- Total Running Time: Improve running endurance and speed. Incorporate interval training, tempo runs, and long-distance runs into the routine. Practice compromised running scenarios by following strength exercises with runs to mimic race conditions.
- Roxzone: Enhance transition efficiency by practicing quick transitions between exercises. Work on overall fitness to reduce rest times. Incorporate circuit training that mimics the race flow.
- Farmers Carry: Though only slightly slower than average, focusing on grip strength and core stability can help. Use exercises like kettlebell carries and core strengthening routines.
- Rowing: Focus on improving rowing technique and endurance. Incorporate rowing intervals and technique drills emphasizing leg drive and efficient stroke rhythm.
Race Strategies
- Energy Management: Adopt a more consistent pace throughout the race to avoid early burnout. Start at a moderate pace and gradually increase intensity.
- Transition Efficiency: Reduce transition time by practicing quick transitions and minimizing time spent in the Roxzone. Maintain focus and prepare mentally for each subsequent exercise.
- Compromised Running Practice: Integrate running after heavy lifting or strength exercises to simulate race conditions and improve running performance under fatigue.
- Pacing Strategy: Monitor pace closely during initial running segments to avoid expending too much energy early on. Use a heart rate monitor to maintain optimal effort levels.
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