Dive into this athlete’s performance at 2024 Dallas 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
952 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 952 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 952 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Renard Andre'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 Renard Andre'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 952 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 Renard Andre'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 Renard Andre'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
03:38.
Check the detail of the improvement plan below.
Based on 952 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hey Andre! First off, major kudos for finishing in the top 24% of 2857 athletes at the 2024 Dallas Hyrox! That’s no small feat! 🌟 Your overall time of 01:46:37 puts you in a solid position, especially considering the competitive field. Now, let’s break down what we saw out there.
Looking at your overall performance, it seems you have a strong running base, but there’s room for improvement in the strength events. Your total running time of 00:52:18 is a bit slower than average, suggesting that while you can run, you might need to focus on building that running speed up in combination with your strength. Your pacing during the first segment was slightly off, coming in slower than average. It’s like starting a sprint with a leisurely jog—definitely not what we want when the clock’s ticking! 🏃♂️💨
It looks like you tend to slow down a bit after the initial burst, which might mean you could benefit from pacing strategies and endurance training. You’re a hybrid athlete, but let’s fine-tune that balance. Time to get those legs and lungs working together like a well-oiled machine!
Segments to Improve:
Here’s where we can really dial in on those segments that held you back:
Burpees Broad Jump (00:08:00): Ouch! This segment could use some TLC. It’s crucial to maintain a steady rhythm here. Try incorporating a burpee ladder in your training—start with sets of 5 and gradually increase. Focus on explosive power and speed. Work on your jump technique; aim to land softly to minimize fatigue.
Sled Push (00:04:02): Looks like the sled had you slowing down. To improve, practice pushing heavier weights for shorter distances. Gradually increase the weight to build strength and power. Don't forget about your form—keep your back straight and drive from the legs!
Sandbag Lunges (00:06:50): A bit slow here as well. For lunges, focus on depth and balance. Incorporate weighted lunges into your routine and try tempo work—lower down for a count of 3, explode back up. This will improve strength without compromising speed.
Roxzone (00:10:21): Transition times can kill your momentum! Incorporate more high-intensity interval training (HIIT) workouts to keep your heart rate up while practicing quick transitions. Try setting up a mini-course where you switch between running and strength exercises with minimal rest.
Rowing (00:05:30): Rowing is all about technique. Focus on your stroke rate and power output. Try doing intervals on the rower—20 seconds of all-out effort followed by 40 seconds of easy rowing, then repeat. This will boost your endurance and efficiency on the machine.
Race Strategies:
Now, let’s talk game day strategies. Here’s how you can crush it next time:
Pacing: Start a bit conservatively on the first run—save some gas for the latter portions of the race. You want to feel strong in the middle and not like you’re dragging a sled!
Transitions: Visualize your transitions. Before the race, walk through your mental checklist for each zone. The faster you can switch gears, the better your overall time will be. Practice quick changes in training!
Stay Hydrated: Your body needs fuel to keep that engine running. Make sure you’re drinking enough during the race. A well-hydrated athlete is a happy athlete!
Mindset: Adopt a “no quit” attitude. Remember, it’s a mental game as much as a physical one. When things get tough, remind yourself why you started. You got this!
Conclusion:
Andre, believe me when I say you have the potential to break through those barriers! Remember what they say: “Strength doesn’t come from what you can do; it comes from overcoming the things you once thought you couldn’t.” 💪 Keep pushing yourself, and let’s turn those weaknesses into strengths. You’re on your way to becoming a Hyrox beast!
Now, go crush that training plan, and remember, every rep counts. I’m here for you, pushing you along the way. Let’s get to work! The Rox-Coach is ready to help you reach new heights! 💥🏆