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 Denyssen Kyle'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 Denyssen Kyle'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 Denyssen Kyle'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 Denyssen Kyle'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
05:58.
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
Kyle Denyssen's performance in the 2024 Cape Town HYROX race was commendable, ranking in the top 48% overall and top 39% in his age group. His standout moments were the Sled Push and Wall Balls, where he significantly outperformed the average times. However, the total running time was 4:13 slower than average, suggesting a potential area for improvement. The initial running segments indicate a strong start, but a noticeable decline in pace during Running 4 suggests possible fatigue or pacing miscalculation. His overall fitness appears to lean towards strength, given the strong performance in strength-based exercises and slower running times.
Segments to Improve
Total Running Time:
To improve overall running time, Kyle should focus on building endurance and speed. Incorporate interval training and tempo runs into his routine. Consider:
Interval Training: Perform 400m repeats at a pace slightly faster than race pace with 1-minute rest intervals.
Tempo Runs: Run at a comfortably hard pace for 20-30 minutes to build stamina.
Long Runs: Gradually increase the distance of weekly long runs to build aerobic capacity.
Roxzone:
Improving transitions can shave crucial seconds off overall time. Focus on:
Transition Drills: Practice quick transitions between exercises at home or gym setups.
Cross-Training: Enhance overall fitness with activities like cycling or swimming to improve recovery between segments.
Sled Pull:
For better efficiency and speed in the Sled Pull:
Technique Drills: Focus on pulling mechanics, ensuring a strong grip and efficient leg drive.
Strength Training: Include deadlifts and bent-over rows to build pulling strength.
Sandbag Lunges:
To enhance performance in Sandbag Lunges:
Form Work: Practice lunges with proper form, maintaining a straight back and ensuring the front knee does not extend past the toes.
Weighted Lunges: Incorporate sets of weighted lunges to build strength and endurance.
Race Strategies
Pacing: Aim for a more consistent pace throughout the race. Avoid starting too fast to prevent early fatigue, especially evident in the significant slowdown during Running 4.
Nutrition and Hydration: Ensure adequate fueling and hydration before and during the race to maintain energy levels.
Mental Preparation: Employ visualization techniques and positive self-talk to enhance mental toughness and focus during challenging segments.
Warm-up Routine: Develop a dynamic warm-up routine to prepare muscles and joints, improving early race performance and reducing injury risk.