Dive into this athlete’s performance at 2024 New York 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.
Performance Highlights
USA Men #94041 01:24:45
7th in
AG
| Top 0.8%
349th | Top 39.0%
-00:46
41:34
Run Total
-00:05
05:12
Avg. Lap
+00:24
04:55
Best Lap
+01:16
37:00
Workout Total
+00:09
04:37
Avg. Workout
-00:28
06:15
Roxzone
Race Summary
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 Mitts William'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 Mitts William'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 Mitts William'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 Mitts William'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
04:29.
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:
William Mitts showcased a commendable performance in the 2024 New York HYROX within the highly competitive 50-54 age group, securing a top 10% rank which speaks volumes about his dedication and skill level. His overall time of 01:24:45, which places him in the top 23% of all athletes, indicates a well-prepared competitor. A critical highlight of William's performance is his total running time, which is 01:09 faster than average, suggesting a strong runner profile. However, a closer look at the splits suggests there's room for improvement in both strength-focused exercises and maintaining a consistent pace throughout the race, especially in the later segments where performance slightly tapers off.
Segments to Improve:
Wall Balls: William's performance in Wall Balls was significantly slower than average. To improve, focus on developing lower body strength and endurance, particularly in the quads and glutes, through exercises like squats, thrusters, and kettlebell swings. Additionally, practicing wall balls with varied weights can help adapt to the demands of the race. Form correction, focusing on the efficiency of movement and minimizing wasted energy, can also aid in performance.
Sandbag Lunges: Another area for improvement is the Sandbag Lunges, where William was almost a minute slower than average. Enhanced core stability and leg strength will be key; thus, incorporating lunges with weights, deadlifts, and core strengthening exercises like planks and farmer's walks into the training routine will be beneficial. Emphasizing the proper form and lunging technique, especially under fatigue, can prevent time loss in this segment.
Sled Push: The Sled Push segment was significantly slower for William. Improving in this area requires building explosive lower body power and increasing cardiovascular endurance. High-intensity interval training (HIIT) with sled pushes and pulls, along with strength training exercises like leg presses and squats, can enhance performance. Practicing short, high-intensity bursts followed by brief recovery periods can mimic race conditions and improve overall efficiency.
Transition Times (Roxzone): Although William's transition times were faster than average, there's still room for improvement. Focusing on overall fitness and swift transitions between exercises can shave off critical seconds. Incorporating circuit training that mimics the race's structure, with minimal rest between exercises, can improve transition efficiency and endurance.
Race Strategies:
Consistent Pacing: Given William's strong runner profile, maintaining a consistent pace throughout the race, especially in the initial running segments, can prevent early fatigue. Using a pace that's sustainable yet challenging will ensure energy reserves for strength-focused segments.
Strength Endurance: Integrating more strength endurance training into the preparation phase can help balance William's running prowess with the demands of strength exercises. Alternating days between running and strength training can foster a more harmonious athlete profile.
Practice Under Fatigue: Training for strength exercises post a running session can simulate race conditions and help William adapt to performing under fatigue. This approach can significantly improve performance in the latter half of the race.
Strategic Rest: Implementing strategic rest periods during training sessions, mimicking the Roxzone transitions, can enhance recovery and prepare William for the demands of quick transitions during the actual race.
By focusing on these areas and implementing the suggested strategies, William Mitts can transform his already impressive performance into that of a well-rounded HYROX competitor, excelling in both the running and strength aspects of the race.
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