Dive into this athlete’s performance at 2024 Amsterdam 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 De Lest Dex'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 De Lest Dex'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 De Lest Dex'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 De Lest Dex'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
06:28.
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
Dex De Lest delivered a commendable performance in the 2024 Amsterdam Hyrox race, securing an overall rank of 916 out of 3118 athletes, positioning him in the top 29%. Within his age group (30-34), he ranked 233, placing him in the top 34%. Dex's race time was 01:23:07, with a total running time of 00:44:11, which was 02:14 slower than the average, indicating that running is an area for improvement. His initial running segment was impressively fast, but subsequent segments showed a decline in pace, suggesting a tendency to start too fast and fatigue later. Strength exercises, particularly the Sled Pull and Sandbag Lunges, are strong points, indicating a hybrid profile with a lean towards strength capabilities.
Segments to Improve
Total Running Time: Dex's total running time was slower than average, with significant time losses in the latter segments. To improve, focus on endurance training and pacing strategies. Incorporate long-distance runs (10-15 km) at a conversational pace to build aerobic base, and tempo runs (20-30 minutes at a challenging, yet sustainable pace) to improve threshold pace. Intervals (e.g., 6 x 800m with 2 minutes rest) can enhance speed endurance.
Wall Balls: With a 01:26 slower time than average, wall balls indicate a potential area of inefficiency in strength endurance or technique. Focus on improving squat strength and explosive power through exercises like goblet squats and medicine ball slams. For form correction, ensure proper squat depth and consistent rhythm in wall ball throws.
Burpees Broad Jump: Dex was 00:42 slower than average in this segment. Work on plyometric drills such as box jumps and burpee variations to enhance explosive power and agility. Practice maintaining a steady pace throughout the set to avoid fatigue.
Race Strategies
Consistent Pacing: Start with a controlled pace in the initial running segments to conserve energy for later stages. Practice negative split running during training to adapt to finishing stronger.
Efficient Transitions: Although Dex's Roxzone time was faster than average, continued focus on seamless transitions between exercise zones can contribute to overall time savings. Consider drills that mimic transition scenarios to improve transition speed.
Compromised Running: Train running segments after completing strength exercises to simulate race conditions and improve running performance under fatigue. This can help in maintaining form and pace during the race.