Dive into this athlete’s performance at 2024 Turin 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
277 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 277 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 277 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Stokes Ronald'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 Stokes Ronald'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 277 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 Stokes Ronald'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 Stokes Ronald'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
13:21.
Check the detail of the improvement plan below.
Based on 277 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ronald Stokes showcased an impressive effort in the 2024 Turin HYROX race, particularly excelling in the total running time, which was 03:54 faster than the average, indicating a strong runner's profile. Finishing 2nd in his age group and within the top 69% overall signifies a commendable performance, especially considering the competitive field. However, his pacing appeared inconsistent, with a mix of segments significantly faster than average and others considerably slower, suggesting potential for optimization. The analysis reveals a hybrid athlete with a leaning towards running strength, but with notable areas for improvement in strength-based exercises and transitions, as indicated by slower splits in several high-demand strength segments and the roxzone time.
Segments to Improve:
Sled Push & Sled Pull: These segments indicated significant time loss. Focusing on lower body strength and power is crucial. Incorporate exercises like heavy sled drags, squats, and deadlifts to build leg and core strength. Practicing the specific sled push and pull techniques can also improve efficiency. Emphasize interval training with heavy loads to mimic the race conditions.
Rowing: To enhance rowing performance, prioritize improving cardiovascular endurance and rowing technique. Incorporate interval rowing sessions, focusing on maintaining a consistent stroke rate and power output. Technique drills, emphasizing leg drive and proper sequencing, can also lead to time improvements.
Burpees Broad Jump: This exercise requires both strength and explosiveness. Plyometric training, including box jumps and broad jumps, can enhance explosiveness, while burpee intervals will improve endurance and speed in this specific exercise.
Running Segments Post-Strength Exercises: Given the compromised running scenarios post strength exercises, it's critical to integrate brick workouts into the training regimen. These workouts, combining running sessions immediately following strength exercises, will help adapt the body to the demands of transitioning between different types of exertion.
Race Strategies:
Pacing: Implement a more consistent pacing strategy across all segments. Start the race at a sustainable pace, avoiding going too fast too early, especially before strength-based obstacles. Use training sessions to experiment with pacing strategies to find the optimal balance.
Transitions (Roxzone): Since the roxzone time was faster than average, indicating less rest or quicker transitions, continue to focus on minimizing time spent in these zones. Practice quick transitions in training, including setup for exercises and moving between stations, to shave off valuable seconds.
Strength and Endurance Balance: Given the runner profile, incorporating more strength training, particularly focusing on exercises and drills mentioned above, is essential. However, maintaining a solid running base is equally important to preserve the advantage in running segments. Aim for a balanced training program that does not neglect either aspect.
Race Day Nutrition and Recovery: Implement a nutrition strategy that supports both endurance and recovery. Hydration, electrolytes, and energy gels can play a crucial role in maintaining performance throughout the race. Post-race recovery practices, including stretching and active recovery sessions, will aid in quicker recovery and readiness for future training sessions and races.
Ronald Stokes' performance in the 2024 Turin HYROX race is commendable, yet with targeted improvements in strength segments, pacing strategies, and transitions, there is potential for even greater achievements in future races.