Dive into this athlete’s performance at 2024 Fort Lauderdale 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
163 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 163 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 163 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Carling Johndavid'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 Carling Johndavid'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 163 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 Carling Johndavid'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 Carling Johndavid'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
10:35.
Check the detail of the improvement plan below.
Based on 163 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Johndavid Carling's performance in the 2024 Fort Lauderdale HYROX race places him in the top tier of his age group and overall among participants, indicating a strong competitive edge. His total running time was 00:47 faster than average, showcasing a pronounced runner profile. However, the analysis indicates a need for a more balanced approach between running and strength-based segments. Notably, Johndavid started the race with impressive speed, as evidenced by his first running segment being significantly faster than average. This initial pace suggests excellent running capability but also hints at a potential mismanagement of energy distribution across the race.
Segments to Improve:
Roxzone: The Roxzone time was significantly slower than average, indicating longer rest periods or slower transitions between exercises. To improve, focus on enhancing overall fitness and reducing transition times through high-intensity interval training (HIIT) that mimics the race's structure. Drills like circuit training, combining cardio with strength exercises, can also improve endurance and efficiency in transitions.
Wall Balls: Improvement in Wall Balls can be achieved by incorporating exercises that enhance lower body strength and stamina, such as squats, lunges, and box jumps, combined with upper body plyometrics to improve throwing power. Practicing the specific movement of wall balls with varying weights can also help improve technique and endurance.
Rowing: To improve rowing times, focus on enhancing cardiovascular fitness and rowing technique. Incorporating rowing intervals into training, with emphasis on maintaining a strong, consistent stroke rate, can help. Technique drills focusing on the catch, drive, finish, and recovery phases of rowing will ensure more efficient energy use.
Burpees Broad Jump: This segment can benefit from plyometric training to improve explosive strength and agility. Exercises like box jumps, jump squats, and broad jumps will directly translate to better performance. Incorporating burpees into circuit training can also improve overall endurance and efficiency in this exercise.
Race Strategies:
Energy Management: Given the initial fast pace, it's crucial to focus on pacing strategies that balance speed and energy conservation across the race. Using a more measured start can help conserve energy for maintaining a strong pace in later segments and reduce the need for extended recovery in the Roxzone.
Strength and Running Balance: As Johndavid shows a strong running profile, incorporating more strength training into the routine will help balance his performance. This includes focusing on compound lifts (like deadlifts, squats, and presses) and specific exercises for the race's strength segments.
Transition Efficiency: Practice quick transitions between exercises in training sessions to reduce time spent in the Roxzone. This can include setting up a mini-circuit that mimics the race layout, allowing for smoother transitions between running and strength exercises.
Technical Proficiency: For segments like Rowing and Wall Balls, where technique significantly impacts performance, dedicating time to technique drills and seeking feedback from coaches or experienced athletes can lead to meaningful improvements.
By focusing on these areas of improvement and implementing the suggested strategies, Johndavid Carling can expect to see not only enhanced performance in his weaker segments but also a more balanced and efficient overall race performance. Consistent effort in addressing these recommendations will be key to climbing the ranks in future HYROX races.