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 Pryor Zack'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 Pryor Zack'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 Pryor Zack'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 Pryor Zack'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
09:29.
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
Zack Pryor demonstrated a commendable performance in the 2024 Melbourne Hyrox race, finishing in the top 53% of athletes overall and the top 60% in his age group. His strengths were evident in strength exercises, particularly the sled push and sled pull, where he ranked in the top 2% and 7% respectively. However, his total running time was 7:28 slower than the average, indicating a need for focused improvement in running efficiency. Notably, Zack's pacing suggests he started slower than average, particularly in the early running segments, which may have impacted his overall running time. Based on his performance, Zack has a stronger profile in strength activities but needs to enhance his running capabilities to achieve a more balanced and hybrid athletic profile.
Segments to Improve
Total Running Time: Zack's total running time was significantly slower than average. To improve, he should incorporate interval training and tempo runs into his routine. These can enhance his speed and endurance. Exercises: 400m repeats with short rest intervals, hill sprints, and long-distance tempo runs at a pace slightly below race pace.
Running 1 & Running 8: Both segments were notably slower than average. Starting strong and maintaining pace throughout is critical. Drills: Pacing drills, start speed workouts, and negative split runs can help him learn to manage energy and improve initial and final running segments.
Rowing: Improve rowing efficiency by focusing on technique and power. Exercises: Incorporate rowing intervals at varied intensities and practice drills that focus on stroke efficiency and power generation.
Wall Balls: Although Zack performed better than average, there's room for improvement. Techniques: Focus on squat depth and explosive movement. Engage in high-rep wall ball sets and plyometric exercises to enhance power and endurance.
Race Strategies
Pacing Strategy: Work on even pacing throughout the race. Start with a slightly faster pace in the first running segment to set a strong tone without overexertion. Utilize negative splits strategy in training to become accustomed to finishing strong.
Transition Efficiency: Although Zack's Roxzone time was faster than average, continuously improving transition times is crucial. Practice transitioning quickly between exercises with minimal rest to maintain momentum.
Compromised Running: Simulate race conditions by performing strength exercises followed immediately by running segments during training. This will help manage fatigue and maintain running form under duress.