Dive into this athlete’s performance at 2024 Manchester 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 Agbomson Wayne'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 Agbomson Wayne'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 Agbomson Wayne'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 Agbomson Wayne'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
08:01.
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:
Wayne Agbomson's performance in the 2024 Manchester HYROX race presents a highly commendable effort, especially considering his age group (55-59). Finishing in the top 50% of all athletes and the top 44% of his age group, Wayne showcased exceptional running capabilities, as evidenced by his total running time being 04:02 faster than average. This indicates a stronger runner profile, with efficient pacing across the race. His best running lap was significantly faster than the average, suggesting not only good endurance but also an ability to maintain a high pace. However, the areas of sled push, sled pull, and transitions between exercises (Roxzone) were significantly slower, highlighting opportunities for specific strength and transition efficiency improvements.
Segments to Improve:
Sled Push & Sled Pull: These segments were significantly slower than average, indicating a need for specific strength training.
Exercises: Incorporate heavy sled drags and pushes twice a week to build lower body and core strength. Focus on maintaining a low center of gravity and driving through with the legs.
Drills: Practice interval training with a weighted sled, alternating between high intensity and rest periods to mimic race conditions. This will also improve cardiovascular endurance.
Form Corrections: Work on posture and form during these exercises. Keeping the back straight and engaging the core will help distribute the workload more efficiently.
Roxzone: The slower transition time suggests a need for improved overall fitness and efficiency moving between exercises.
Training Routine: Incorporate circuit training into workouts to mimic the transitions between exercises in a race setting. This will help improve cardiovascular fitness and reduce recovery time.
Techniques: Practice quick transitions in training sessions. Set up a mini-circuit that includes a variety of exercises and focus on reducing the time spent between each.
Race Strategies:
Start Smart: Wayne's pacing strategy appears well-executed, but there's always room for fine-tuning. Starting slightly below maximum effort can conserve energy for maintaining a strong pace throughout the race and for challenging segments like sled pushes and pulls.
Strength in Stride: Wayne should focus on maintaining the strength in his running while incrementally improving his strength for sled events. Balancing running with strength training will ensure neither aspect suffers.
Transition Efficiency: Reducing time in the Roxzone can significantly impact overall race time. Practicing quick transitions and maintaining a high level of fitness to reduce rest needs will be key. This includes setting up a transition area during training to simulate race-day conditions and minimize time spent between exercises.
Recovery Focus: Given the compromised running scenarios post strength exercises, integrating active recovery and flexibility training into the routine will help maintain running performance even after demanding strength segments.
In conclusion, Wayne's performance in the HYROX race was commendable, particularly in running. Focusing on strength training specifically for the sled push and pull, improving transition times, and employing strategic race strategies will likely yield even better results in future races.