Dive into this athlete’s performance at 2024 Sydney 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 Low Christopher'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 Low Christopher'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 Low Christopher'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 Low Christopher'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
06:53.
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
Christopher Low demonstrated a commendable effort in the 2024 Sydney Hyrox race, placing in the top 52% overall and 54% within his age group. His overall time of 01:35:25 reflects a solid performance, with notable strengths in segments requiring strength and power, such as sled push and farmers carry. However, his total running time was 04:34 slower than the average, indicating a need for improvement in running endurance and pacing. Christopher started the race strong with a fast initial run but slowed significantly in subsequent running segments, suggesting a pacing issue where he might have started too fast, which affected his endurance in later stages. His profile leans more towards strength, as seen in his strong performance in exercises like the sled push, sled pull, and wall balls, but there's potential for improvement in his running capabilities to enhance his hybrid athlete profile.
Segments to Improve
Total Running Time: Christopher's running times, particularly in segments 2 to 8, were consistently slower than average. To improve:
Interval Training: Implement interval sessions (e.g., 400m repeats at race pace with equal recovery) to enhance speed and recovery.
Tempo Runs: Conduct tempo runs at a comfortably hard pace for 20-30 minutes to improve lactate threshold.
Sandbag Lunges: This segment was 00:38 slower than average. To enhance performance:
Strength Drills: Include lunges with increasing weight, focusing on form and balance. Use dumbbells or a barbell for resistance.
Functional Training: Perform walking lunges and step-ups with a weighted vest to mimic race conditions and improve endurance.
Ski Erg: Slightly slower than average by 00:11. To improve efficiency:
Technique Refinement: Focus on reducing stroke rate while increasing power per stroke. Engage core and lats effectively.
Power Training: Incorporate short, intense intervals on the ski erg (e.g., 30 seconds hard, 30 seconds easy) to boost power output.
Race Strategies
Pacing Strategy: Start at a controlled pace to conserve energy for later stages of the race. Aim for consistent split times in the middle segments to avoid significant slowdowns.
Transition Efficiency: Continue to capitalize on strong roxzone performance by maintaining quick transitions. Practice smooth, fast transitions between exercises during training sessions.
Compromised Running Drills: Simulate race conditions by performing running drills after completing strength exercises to accustom the body to transition between high-intensity efforts and running.