Dive into this athlete’s performance at 2024 Malaga 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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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
05:26.
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:
Richard Cottrell's performance in the 2024 Malaga HYROX race places him in the top 22% of all athletes and top 24% in his age group, marking a commendable achievement. Analyzing his overall time and comparing it with his splits, it's apparent that Richard has a balanced profile with a slight inclination towards strength exercises, as indicated by his faster-than-average performances in Ski Erg, Sled Pull, Rowing, and Farmers Carry. However, his total running time being 03:05 slower than average suggests that while he has a solid foundation in strength, his running, particularly in the later stages of the race, needs improvement. Richard started off the race with a faster-than-average pace but seemed to lose momentum, as seen in the increasing running times over the segments.
Segments to Improve:
Total Running Time: Richard's overall running pace declines significantly as the race progresses, indicating potential issues with endurance or pacing strategy. To improve, Richard should incorporate interval training into his routine, alternating between high-intensity runs and recovery periods. Long-distance runs at a steady pace, gradually increasing in length, can also boost endurance. Additionally, practicing running on tired legs post-strength training sessions can mimic race conditions, enhancing his ability to maintain pace throughout.
Wall Balls: With a performance slightly slower than average, focusing on form and efficiency can yield improvements. Wall Ball drills emphasizing squat depth, explosive power from the lower body, and minimizing time the ball spends in the air can improve speed. Incorporating plyometric exercises like box jumps and squat jumps can also increase explosive strength, beneficial for Wall Balls.
Burpees Broad Jump: This segment can benefit from plyometric training, focusing on improving broad jump distance and burpee efficiency. Exercises like standing long jumps, single-leg hops, and burpee drills (focusing on minimizing ground contact time) will be beneficial. Practicing transitions between jumps and burpees can also reduce the overall time taken.
Sandbag Lunges: To improve in this area, Richard should focus on lower body strength and stability. Incorporating weighted lunges, step-ups, and Bulgarian split squats into his training can increase leg strength and endurance. Stability exercises, such as single-leg deadlifts and core strengthening, will help maintain form throughout the lunges.
Race Strategies:
Pacing: Given Richard's tendency to start fast and slow down, adopting a more conservative start may preserve energy for consistent performance across all running segments. Utilizing a running watch to monitor pace in real-time could help maintain an even effort throughout the race.
Transitions (Roxzone): While Richard's transition times are better than average, further reducing these times can lead to overall improvement. Practicing quick transitions between running and strength exercises, perhaps by setting up a mock course, can decrease hesitation and improve overall fitness.
Strength and Endurance Balance: Tailoring training to address both strength and endurance simultaneously, such as circuit training that incorporates high-intensity strength exercises with minimal rest between sets, can improve overall race performance. This approach will help Richard maintain his strength advantage while bolstering his running endurance.
In conclusion, by focusing on targeted improvements in running endurance, specific strength exercise performance, and efficient race pacing, Richard Cottrell can elevate his already impressive HYROX race results. Incorporating the suggested exercises and strategies into his training regimen will equip him with the tools needed to excel in future races.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men