Dive into this athlete’s performance at 2024 Melbourne 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
936 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 936 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 936 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Golding Matt'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 Golding Matt'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 936 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 Golding Matt'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 Golding Matt'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
15:46.
Check the detail of the improvement plan below.
Based on 936 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Matt Golding demonstrated a commendable performance in the 2024 Melbourne Hyrox race, achieving a rank in the top 54% overall and the top 48% in his age group. His exceptional strength is evident in segments like the Ski Erg, Sled Push, Burpees Broad Jump, Rowing, Farmers Carry, and Wall Balls, where he significantly outperformed the average. However, his total running time was 14 minutes slower than average, indicating a need for focused improvement in running efficiency. The data suggests that Matt has a stronger profile in strength-based exercises but could benefit from enhancing his running capabilities. Additionally, his pacing strategy indicates that he started relatively strong but gradually slowed down, particularly evident in the later running segments.
Segments to Improve
Running Segments:
Matt's running times were consistently slower than average, particularly in the later stages of the race. To enhance his running performance, he should focus on both speed and endurance training.
Interval Training: Implement interval sessions with varying paces to build speed endurance. For example, 400m repeats at a pace faster than his race pace with rest intervals.
Long Runs: Incorporate weekly long runs with a gradual increase in distance to build aerobic capacity and stamina.
Tempo Runs: Conduct tempo runs at a steady, challenging pace to improve lactate threshold.
Form Drills: Focus on running form with drills like high knees, butt kicks, and strides to increase efficiency and reduce fatigue.
Running Strategy Post-Strength Exercises:
The transition from strength-based exercises to running seems to affect Matt's pace significantly. Training should include compromised running scenarios to mimic race conditions.
Brick Workouts: Combine strength exercises followed immediately by running to simulate race conditions and improve transition efficiency.
Strength-Endurance Circuits: Perform circuits involving exercises like sled pushes/pulls, burpees, and lunges followed by 800m runs.
Race Strategies
Pacing Strategy: Establish a more consistent pacing strategy to avoid the significant slowdowns observed in the latter half of the race. Consider using a pacing watch or app to help maintain a steady pace throughout the race.
Roxzone Efficiency: Despite having a faster than average roxzone time, staying focused and efficient during transitions can further reduce overall race time. Practice efficient transitions during training to minimize rest periods.
Hydration and Nutrition: Ensure adequate hydration and nutrition before and during the race, as fatigue could impact running performance in later stages.