Dive into this athlete’s performance at 2024 Singapore National Stadium 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 Freeborn Rory'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 Freeborn Rory'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 Freeborn Rory'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 Freeborn Rory'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
04:42.
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
Rory Freeborn delivered a commendable performance at the 2024 Singapore National Stadium, finishing in the top 6% overall and top 4% in his age group. With an overall time of 01:20:05, Rory demonstrated a strong ability to compete at a high level. However, his total running time was 01:47 slower than average, indicating potential for improvement in his running efficiency. Rory's performance suggests he has a balanced profile, with strengths in both running and strength-based exercises. His initial pacing was slightly slower, particularly in Running 1, which might indicate a conservative start or a need for improved warm-up tactics.
Segments to Improve
Running: To improve running efficiency, focus on interval training and tempo runs. Incorporate hill sprints and long-distance aerobic sessions to enhance cardiovascular endurance and speed. Emphasize running form, including posture and stride mechanics, to reduce time.
Roxzone: Enhance transition efficiency by practicing rapid exercise-to-exercise transitions in training. Implement circuit training that mimics race conditions, focusing on transition speed and minimizing downtime between exercises.
Sandbag Lunges: Improve lower body strength and endurance through lunge variations, including weighted lunges and walking lunges. Prioritize core stability and balance exercises to maintain form under fatigue.
Sled Push: Develop explosive leg power with exercises like squats, deadlifts, and plyometric drills. Practice sled pushes with varying weights to improve technique and efficiency.
Wall Balls: Focus on improving explosive power and coordination with medicine ball exercises. Practice wall ball drills with attention to squat depth and ball trajectory to enhance speed and accuracy.
Ski Erg: Improve technique by focusing on core engagement and proper arm extension. Incorporate interval training on the ski erg to build power and endurance.
Race Strategies
Pacing: Aim for a more consistent pace throughout the race. Avoid starting too conservatively by incorporating dynamic warm-ups and short accelerations pre-race to prepare the body for an optimal start.
Energy Management: Implement a race nutrition plan to maintain energy levels, focusing on hydration and quick-digesting carbohydrates during the race.
Transition Efficiency: Practice efficient transitions in training to minimize time spent in the Roxzone. Use visualization techniques to mentally rehearse transitions and maintain focus during the race.
Compromised Running: Incorporate compromised running drills post-strength exercises to simulate race conditions, focusing on maintaining form and pace after taxing segments like the sled push and sandbag lunges.