Dive into this athlete’s performance at 2024 Hong Kong 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 StuartSmith Daniel'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 StuartSmith Daniel'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 StuartSmith Daniel'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 StuartSmith Daniel'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
06:55.
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:
Hey Daniel! First off, big shoutout for pushing through and finishing in the top 23% overall at the Hong Kong Hyrox! That’s no small feat! Your overall time of 01:39:07 showcases your dedication and hard work. With a total running time of 00:44:25, you definitely lean more towards the runner profile, which is impressive, but it looks like we need to balance that with some strength training to maximize your potential in the Hyrox arena. You had a smooth race flow, but your pacing in the first segment (Running 1) could use a little tweaking. Starting off slower than average can leave you with some gas in the tank for the later segments, but we want to ensure you're not leaving too much behind. Keep that heart rate steady and find your rhythm from the get-go!
Segments to Improve:
Burpees Broad Jump: Oof, this segment was a tough one for you, clocking in at 00:09:52. This was the slowest among your peers, and that’s where we can make some serious gains. Try incorporating more explosive plyometric drills into your routine. Exercises like box jumps and burpee variations can help build that explosive power needed. Aim for 3 sets of 10 with a focus on speed and form, and don’t forget to practice the transition from burpees to broad jumps to keep the flow smooth!
Wall Balls: You finished this segment in 00:09:22, which also fell a bit behind. Focus on your squat depth and throwing technique. You don’t want to be the guy who throws like he’s just trying to toss a beach ball onto the sand! Work on 3 sets of 15 reps, ensuring you’re squatting low and using your legs to pop the ball up rather than just your arms. You can also integrate wall ball drills with a target to improve your accuracy and consistency.
Sandbag Lunges: Coming in at 00:07:12, this segment could definitely use some love. Sandbag lunges are great for leg strength and endurance, but they can be a killer if you don’t have the form right. Focus on keeping your core tight and your back straight. Try doing 4 sets of 10 lunges with a sandbag, focusing on a controlled descent and powerful ascent. You might feel like a tortoise at first, but you’ll be a gazelle in no time!
Farmers Carry: At 00:02:57, it seems like you might’ve been carrying a bit of extra weight in the form of hesitation. To improve your grip strength and core stability, practice walking with heavy weights for distance. Aim for 3 sets of 40 meters with a challenging weight, squeezing your core and keeping your shoulders back. This will not only help your farmers carry but also contribute to better overall strength.
Roxzone: You clocked in at 00:07:37, which was faster than average, but let’s push that even further! Improving your overall fitness will help with transition times. Try circuit training that mimics the race flow, focusing on quick transitions between exercises to simulate the race environment. This will help you become quicker and more efficient in the roxzone.
Race Strategies:
During the race, a few strategies can set you up for success. First, focus on a consistent pacing strategy. Start a bit slower but steady in your first run, and gradually increase your pace for Running 2 and 3. This will help conserve energy for those grueling strength segments. Additionally, practice your transitions in training. Setting up mock race scenarios can help you get used to moving swiftly from one exercise to another without losing time. Lastly, visualize your race before you step up to the start line. Picture yourself nailing those burpees, smashing those wall balls, and breezing through the farmers carry. It’s a mental game as much as it’s physical, and you’re more than capable of conquering it!
Conclusion:
Daniel, you’ve got the heart of a champion and the legs of a gazelle, but let’s not forget about that upper body strength and power! Remember, “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” Keep grinding, keep improving, and let’s turn those weaknesses into strengths! Keep your head high, and let’s crush the next one together. You’ve got this! 💪🏆
Stay strong, stay focused, and let’s make every training session count! The Rox-Coach believes in you!