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
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 Cox Mark'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 Cox Mark'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 Cox Mark'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 Cox Mark'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
03:03.
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
Mark Cox delivered a solid performance at the 2024 Melbourne Hyrox event, securing an overall rank of 735 out of 1801 athletes, placing him in the top 40%. Within his age group (30-34), he ranked 172 out of 406 athletes, positioning him in the top 42%. His overall completion time was 01:31:45.
Mark's total running time of 00:46:07 was 00:31 slower than the average, indicating that his running could benefit from improvement. His best running lap was 00:05:23. The initial running segments (Running 1 to Running 4) suggest that Mark maintained a consistent pace, neither starting too fast nor too slow compared to the average.
Mark's performance was notably strong in strength-based segments, such as Sled Push and Sled Pull, demonstrating a strength-oriented profile. However, his overall fitness, particularly in compromised running scenarios (running after strength exercises), and transition efficiency could be enhanced.
Segments to Improve
Roxzone (00:08:20): Mark spent 00:54 longer in the Roxzone compared to the average. Improving transition speed and overall fitness can reduce this time. Training Strategies:
Transition Drills: Practice quick transitions between exercises without resting. Set up a mock race day environment and work on minimizing transition times.
High-Intensity Interval Training (HIIT): Incorporate HIIT workouts to improve cardiovascular fitness and recovery speed, which will aid in faster transitions.
Burpees Broad Jump (00:06:15): Mark was 00:27 slower than average. Improving explosive power and endurance can enhance this segment.
Plyometric Training: Focus on exercises like box jumps and depth jumps to increase explosive power.
Full-Body Conditioning Circuits: Include burpees in high-volume circuits to build endurance and efficiency.
Wall Balls (00:07:10): Mark was 00:01 slower than average, indicating a need for slight improvement in endurance and technique.
Technique Refinement: Work on squat depth and accuracy in targeting to improve efficiency.
Strength-Conditioning Sessions: Incorporate wall balls in AMRAP (as many reps as possible) sessions to build endurance.
Sandbag Lunges (00:05:23): Though slightly faster than average, further improvement can be achieved by enhancing muscular endurance.
Weighted Lunges: Include heavy sandbag lunges in strength sessions to build leg power and stability.
Balance and Coordination Drills: Add exercises like single-leg deadlifts to improve balance, which aids in lunge efficiency.
Race Strategies
Optimize Pacing: Given that Mark's running times were slower than average, particularly in compromised running scenarios, focus on maintaining a steady pace that avoids early fatigue. Implement negative split strategies where possible, conserving energy for the latter part of the race.
Transition Efficiency: Implement a mental checklist for transitions to ensure a swift and efficient move from one exercise to the next. Visualize transitions during training to build a routine.
Hydration and Nutrition: Ensure adequate hydration and energy intake pre-race and during the event to maintain performance levels, particularly in later segments.