Ancans Rihards
Hyrox Result
Dive into this athlete’s performance at 2024 Copenhagen 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.
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 Ancans Rihards'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 Ancans Rihards'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 Ancans Rihards'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 Ancans Rihards'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
03:07.
Check the detail of the improvement plan below.
01:29
Potential Improvement
47.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Rihards Ancans has demonstrated commendable prowess in the 2024 Copenhagen Hyrox race, securing a position within the top third of all competitors and his age group. His overall time places him solidly among his peers, indicating a well-rounded athletic ability. Ancans shows a strong inclination towards the strength elements of the race, with exceptional performance in the Ski Erg, Sled Push and Pull, and notably, the Wall Balls segment, where he was significantly faster than average. These segments indicate that his strength and power are considerable assets. Conversely, Ancans’ total running time was slightly slower than average, suggesting that while he has a robust foundation, there is room for improvement in his running efficiency and endurance. The pacing analysis suggests that Ancans might have started too slowly in the initial running segment, but found a better pace in subsequent runs, before slowing significantly in the final running segment. This pacing strategy indicates a potential issue with endurance or pacing strategy across the race.
Segments to Improve:
- Roxzone: Ancans’ time in the Roxzone was significantly slower than average, suggesting inefficiencies in transition times or possibly excessive rest. To improve, Ancans should focus on reducing rest times and practicing swift transitions between exercises. Drills that mimic the quick switch from one type of physical activity to another could be beneficial. Circuit training with minimal rest periods can also help improve overall fitness and transition speed.
- Total Running Time: Given that Ancans’ total running time was slower than average, incorporating interval training, tempo runs, and long-distance runs into his routine could enhance both speed and endurance. Specific drills like hill repeats and speed work on the track could also improve running efficiency.
- Burpees Broad Jump: The slower time in this segment suggests a need for improvement in explosive power and endurance. Plyometric exercises, such as box jumps, squat jumps, and lunge jumps, can increase explosive strength, while practicing burpees with broad jumps for volume can help improve specific performance and endurance.
- Sandbag Lunges: A slower time here indicates a potential lack of lower body strength or endurance. To enhance performance, Ancans could focus on strengthening exercises for the legs and glutes, such as weighted lunges, squats, and deadlifts. Incorporating sandbag training into functional workouts will also provide specific strength gains relevant to this segment.
Race Strategies:
- Improved Pacing: Ancans should consider a more consistent pace throughout the race, avoiding starting too slow or exhausting himself prematurely. Implementing a structured pacing strategy that accounts for his strengths and weaknesses can help manage energy more efficiently.
- Strength and Endurance Balance: Focusing on a balanced training regime that equally prioritizes strength and running endurance will help Ancans become a more well-rounded athlete. Tailoring workouts to address weaker areas while maintaining strengths is key.
- Transitions and Recovery: Practicing quicker transitions between exercises and optimizing recovery techniques during the race can shave valuable seconds off the Roxzone time. Techniques such as active recovery and strategic brief rest periods could be beneficial.
- Specific Exercise Drills: Incorporate race-specific drills that mimic the unique challenges of Hyrox races, such as transitioning from a strength exercise directly into a running segment. This will not only improve physical preparedness but also mental readiness for the demands of race day.
In conclusion, Ancans has shown that he possesses a strong foundation of strength and power, which serves him well in many segments of the Hyrox race. By addressing the identified areas for improvement with targeted training and strategic race planning, Ancans can look forward to enhancing his performance 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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator