Dive into this athlete’s performance at 2024 Melbourne 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 Fairbanks Luke'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 Fairbanks Luke'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 Fairbanks Luke'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 Fairbanks Luke'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
03:25.
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:
Luke, first off, let me just say, you crushed it out there! Finishing in the top 23% overall and top 17% in your age group is no small feat. Your overall time of 1:21:26 showcases your dedication and preparation. You have a solid running profile, as demonstrated by your total running time of 00:38:30, which is 02:15 faster than average. This indicates you're more comfortable in the running segments, particularly evident in your first lap where you were a whopping 01:44 faster than average!
However, with great speed comes great responsibility—responsibility to balance it with strength! Your running performance suggests that while you excel at running, there’s potential for improvement in your strength-based segments. The pacing indicates that you might have gone out a bit too fast in the first segment, which can lead to fatigue down the line, especially in the strength exercises. Remember, it's a marathon, not a sprint—unless you’re sprinting to the finish line, of course! 🏃♂️💨
Segments to Improve:
Now, let’s dive into the segments where you can really amp up your performance:
Wall Balls (00:07:20): This segment was 01:17 slower than average, and it’s a critical exercise in Hyrox. Focus on your technique here—aim for a full squat, and ensure your arms are extended fully at the top of the movement. To improve, incorporate:
High-rep Wall Ball Workouts: Start with sets of 10-15 reps. Aim for 3-4 sets, focusing on form over speed.
Strength Training: Add squats and front squats with a medicine ball to build leg strength.
Burpees Broad Jump (00:05:20): This was 00:23 slower than average. Burpees can be a killer, but they also build explosive power. To enhance your speed, practice:
Burpee Drills: Set a timer for 30 seconds and go all out! Rest for 30 seconds and repeat for 4-5 rounds.
Broad Jump Progressions: Work on broad jumps separately to develop explosive leg power. Aim for 3-4 sets of 5 jumps.
Roxzone (00:08:15): You spent 01:55 longer than average here, which indicates that your transitions could use some work. To improve this, focus on:
Practice Transition Drills: Set up a mini-course where you practice moving quickly between exercises.
Overall Fitness: Incorporate high-intensity interval training (HIIT) to build your overall endurance and fitness, which helps in reducing transition time.
Race Strategies:
On race day, having a solid strategy can make all the difference. Here are some tips:
Pacing: Start strong but controlled. You nailed the first segment, but keep an eye on your efforts in the early laps to save energy for the strength segments.
Transitions: Mentally rehearse your transitions. Knowing exactly what you’ll do next can shave precious seconds off your time.
Breathing Techniques: Use rhythmic breathing during the strength segments to maintain focus and control. It’s like telling your body, “Hey, we got this!”
Conclusion:
Luke, you have a solid foundation, and with a few tweaks, you can elevate your game even further! Remember, “It's not about being better than someone else; it's about being better than you were yesterday.” Keep pushing those limits, and don't forget to enjoy the process! 💪💥
And hey, if you can’t laugh at yourself while doing 100 burpees, are you even doing them right? Keep training hard, and I’ll be here cheering you on all the way to your next race! Let’s turn those weaknesses into strengths and get you to that podium! You’ve got this! 🏆
With determination,
The Rox-Coach
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