Dive into this athlete’s performance at 2024 Stockholm 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 Williams Slaven Ian'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 Williams Slaven Ian'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 Williams Slaven Ian'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 Williams Slaven Ian'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
07:49.
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:
Ian, you rocked the 2024 Stockholm Hyrox! Finishing with an overall time of 01:29:15 and ranking 686 out of 1096 athletes puts you in the top 62%. Not too shabby for the 50-54 age group, where you ranked 46 out of 88! Your total running time of 00:38:44 was a solid 5:27 faster than average, showcasing your strength as a runner. However, let’s not sugarcoat it; your pacing strategy might need a little fine-tuning. Your first running segment was a bit too fast (00:04:43), which could have set you up for fatigue in the latter parts of the race. You’re definitely more of a runner, so let’s work on balancing that with strength training to maximize your performance across all segments. 💪
Segments to Improve:
Your performance in certain segments shows room for growth. Let’s break down the segments where you lagged a bit:
Wall Balls: 00:11:20 (95th Percentile Rank)
This was your slowest segment, and it’s clear that we need to dial in your technique and endurance here. Wall balls can be a real leg burner, and if your strength isn’t on par, it can feel like lifting a small car. Focus on the following:
Practice your wall ball form: Ensure you’re squatting low and driving through your heels to generate power. Aim to catch the ball at eye level and push it back up explosively.
Incorporate high-rep wall ball workouts into your training, focusing on maintaining form over fatigue. Try sets of 15-20 reps with short rest periods.
Consider adding plyometric squats to your routine to build explosive strength.
This segment suffered as well. Burpees are a full-body workout, and combining them with a broad jump requires both strength and coordination. Here’s how to improve:
Focus on form: Keep your core tight during the burpee to prevent sagging hips. Try to make the transition from the burpee to the jump as fluid as possible.
Incorporate burpee broad jump drills into your warm-ups. Start with sets of 5-10 reps, gradually increasing the volume as your form improves.
Consider interval training: Pair burpees with short sprints to replicate race conditions and improve your stamina and explosiveness.
Sandbag Lunges: 00:06:13 (76th Percentile Rank)
This segment needs some love too. Lunges can be tricky, especially with a sandbag. Here’s how to build up:
Focus on your form: Keep your back straight and take a big step forward. Ensure your knee doesn’t go too far past your toes.
Integrate weighted lunges into your routine. Start with lighter weights and gradually increase as your strength improves. Aim for 3-4 sets of 10-15 reps on each leg.
Perform lunges with a twist to engage your core and improve stability, which is crucial for maintaining balance during the race.
Race Strategies:
To enhance your overall race performance, consider these strategies:
Pacing: Start your first running segment at a controlled pace. Aim for 5-10 seconds slower than your average. Remember, it’s a marathon, not a sprint!
Transitions: Work on your transition times (Roxzone: 00:07:20), which were a bit slower than average. Practice moving quickly from one exercise to the next. Set up mock race conditions in training to simulate this.
Breathing Techniques: Incorporate breathing exercises to improve your stamina and recovery during high-intensity sections of the race. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8 seconds.
Conclusion:
Ian, you’ve got the heart of a lion and the legs of a gazelle! 🦁 Keep pushing your limits, and remember: “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. Embrace the grind, focus on those segments needing improvement, and never forget to have fun while you’re at it! After all, you’re not just competing; you’re crushing it! 🏆💥
Keep training hard, stay focused, and let’s turn those weaknesses into strengths. You’ve got this! The Rox-Coach has your back! 💪