Dive into this athlete’s performance at 2024 Köln 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 Zake Theodore'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 Zake Theodore'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 Zake Theodore'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 Zake Theodore'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
05:15.
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:
Theodore Zake's performance in the 2024 Köln Hyrox race places him solidly in the middle of the pack, both overall and within his age group, demonstrating a balanced skill set with areas of both strength and opportunity for improvement. His total running time being slightly slower than average suggests a more strength-oriented athlete than a pure runner. However, his exceptional performance in specific strength segments like the Sled Push and Burpees Broad Jump indicates a strong anaerobic capacity and explosive power. Conversely, Theodore's pacing appears to have been uneven, with significant time losses in the later running segments and the Roxzone, suggesting possible issues with endurance or race strategy.
Segments to Improve:
Roxzone (00:10:57): To improve transitions and reduce rest time, focus on metabolic conditioning and circuit training that mimics the race's varied demands. Incorporate exercises like high-intensity interval training (HIIT) with short recovery periods to enhance overall fitness and recovery speed. Practice quick transitions between exercises to decrease hesitation and improve muscle memory.
Wall Balls (00:09:50): This segment can benefit from targeted strength and conditioning work, particularly in the quads, glutes, and shoulders. Incorporate wall ball-specific drills, aiming for consistency in depth and height of throws. Also, focus on squat endurance and overhead strength through exercises like thrusters and overhead presses.
Rowing (00:05:59): Technique adjustments can lead to significant improvements. Work on rowing efficiency by focusing on a strong leg drive and maintaining a consistent stroke rate. Include interval rowing sessions in training to build endurance and power, and consider technique coaching to ensure optimal form.
Total Running Time (00:51:04): To address the slightly slower overall running time, integrate more targeted running training focusing on endurance and speed. Include long runs to build aerobic capacity, interval training for speed, and tempo runs to improve lactate threshold. Running drills to improve form and efficiency should also be part of the routine.
Race Strategies:
Even Pacing: Start the race at a sustainable pace to avoid early fatigue. Use a running watch to monitor pace during the race and aim to keep a consistent effort across all running segments.
Strength Segments Pacing: Given Theodore's strength in specific power-oriented segments, he should capitalize on these areas without overexerting himself. Plan for a strong but controlled effort on strength tasks to conserve energy for weaker segments and running portions.
Endurance and Recovery: Focus on maintaining a balanced effort through endurance training and active recovery. Incorporate nutrition and hydration strategies to support sustained energy levels throughout the race.
Transition Practice: Since Roxzone time indicates slower transitions, practicing quick changes between exercises and running can help reduce overall time. Simulate race conditions in training to improve efficiency and familiarity with the sequence of events.
By addressing these key areas, Theodore can transform his already strong performance into an even more competitive standing in future Hyrox races. Consistent focus on endurance, technique refinement, and race strategy will be crucial to his success.