Dive into this athlete’s performance at 2024 Chicago Navy Pier 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 Cox Justin'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 Cox Justin'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 Cox Justin'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 Cox Justin'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
03:26.
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:
Justin Cox showcased a strong performance in the 2024 Chicago Navy Pier event, ranking in the top 13% of all athletes and top 17% within his age group. Remarkably, Justin's total running time was 01:17 faster than the average, indicating his superior abilities as a runner. He began the race at a swift pace, with his first running split being 00:55 faster than the average. This quick start did not seem to negatively impact his performance in the subsequent exercise zones, suggesting good pacing and energy management. However, his slower time in the Roxzone indicates room for improvement in fitness levels and transition speed. Justin appears to have a runner profile, therefore to achieve a more balanced performance, he should focus on strength training.
Segments to Improve:
Sandbag Lunges: The most significant delay was experienced in the Sandbag Lunges segment. Justin's performance was 00:58 slower than average in this area. This indicates a need for improvement in leg strength and endurance. Incorporating exercises like weighted squats, lunges, and deadlifts into his training regimen can help improve these aspects. Practicing the sandbag lunges under fatigue could also help him better prepare for this segment in the race.
Roxzone: Justin’s Roxzone time was 00:21 slower than average, indicating he lost time during transition or needed additional rest. To improve this, he could incorporate high-intensity interval training (HIIT) sessions into his routine to enhance overall fitness and endurance. Practicing transitions between different exercises can also help reduce time lost during the Roxzone.
Wall Balls: Justin's time in this segment was 00:12 slower than average. This suggests a need for improvement in functional strength and coordination. Incorporating wall ball drills and total body strength workouts, focusing on core and lower body strength, can help improve performance in this segment.
Farmers Carry: Justin's farmers carry segment was 00:18 slower than average, indicating a need for improved grip strength and endurance. Incorporating grip strengthening exercises and practicing the farmers carry with increasing weights can help in this area.
Race Strategies:
To improve future performances, Justin should consider implementing the following race strategies:
Pacing: While Justin's fast start did not seem to negatively impact his overall performance, starting too fast can sometimes lead to early fatigue. Justin should aim for a steady pace throughout the race to conserve energy for the more demanding segments.
Strength Training: Given his excellent running time, Justin should focus more on strength training to balance his overall performance. Including more strength-focused training sessions can help improve his performance in segments like the Sandbag Lunges and Wall Balls.
Transition Practice: Practicing transitions between different exercises can help reduce time lost in the Roxzone. This includes both physical transitions and the mental shift required when moving from one exercise to another.