Benskin David
Performance Analysis
Dive into this athlete’s performance at 2024 Hong Kong 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 Benskin David'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 Benskin David'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 Benskin David'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 Benskin David'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
03:58.
Check the detail of the improvement plan below.
02:13
Potential Improvement
55.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hey David! First off, props on your performance at the 2024 Hong Kong Hyrox! Finishing with an overall time of 01:30:08 puts you in the top 16% of 2712 athletes—pretty impressive! You’ve got a solid runner profile, as indicated by your total running time of 00:44:03, which is a solid 34 seconds faster than average. That means you’ve got some serious legs on you! 🏃♂️💨
However, it looks like you might have started a bit too fast in the first segment of running. Your time of 00:05:03 was 20 seconds slower than average, which suggests you could find a better rhythm right from the get-go. It’s like trying to sprint out of the gates at a marathon—great for a 100m dash, but not so much for a hybrid race like Hyrox!
On the strength side, segments like the Sled Pull and Burpees Broad Jump stood out as areas that could use some work. If you can tighten those up, it would make a significant difference in your overall time. Remember, it’s all about finding that sweet balance between strength and running!
Segments to Improve:
Let’s dive into the segments where you can really pull ahead. Here’s the lowdown on your worst-performing areas and how to tackle them:
- Burpees Broad Jump (00:07:42) - This was your slowest segment, and you’re in the 97th percentile here. To boost your performance:
- Drills: Incorporate interval training with burpees and broad jumps. Aim for 30 seconds of burpees followed by a broad jump, and repeat for 4-6 rounds.
- Focus on Form: Ensure you’re getting full extension on your jumps and maintaining a steady rhythm. Break it down: jump, land, and then go straight into the next burpee.
- Sled Pull (00:06:01) - This segment was 48 seconds slower than average. To amp this up:
- Strength Training: Incorporate sled pulls into your regular workouts. Start with lighter weights and gradually increase. Aim for 3-4 sets of 30-40 meters with sufficient rest between sets.
- Technique Focus: Maintain a low stance and engage your core to minimize fatigue. Practice pulling with a smooth and steady tempo.
- Roxzone (00:07:42) - This is where you’ll gain time by improving transitions.
- Drills: Include transition practice in your workouts. Set up a mini-course where you move from running to strength exercises smoothly. Time how long it takes you to switch between movements.
- Fitness Improvement: Focus on overall fitness with circuit training that mimics race conditions. This will help build stamina and speed up your transitions.
- Wall Balls (00:06:30) - A 27-second deficit from the average here is another area to target.
- Drills: Dedicate a session to wall ball practice, focusing on speed and form. Aim for high reps with lighter weights initially, then work your way back up.
- Core Strength: Perform core exercises like medicine ball twists and planks to enhance your stability during wall balls.
- Ski Erg (00:04:46) - While an 83rd percentile rank isn’t bad, you can still improve:
- Technique Work: Focus on your pull technique to maximize each stroke. Maintain a strong core and engage your legs.
- Interval Training: Use interval sets, like 30 seconds on, 30 seconds off, to boost your endurance and power output on the ski erg.
Race Strategies:
Now that we’ve identified the areas to work on, let’s talk about some race strategies to help you optimize performance:
- Start Steady: Begin with a more controlled pace during the first run to avoid burning out early. Focus on finding your rhythm instead of sprinting out of the gate.
- Transition Like a Pro: Practice your transitions between exercises during training. The faster you can switch gears, the better your overall time will be. Think of it as a relay—handing off the baton (or in this case, the sled) smoothly!
- Mind Over Matter: Stay mentally strong during the race. Visualize each segment, especially the challenging ones. A positive mindset can shave seconds off your time!
- Fuel Right: Ensure you’re properly fueled before the race. A balanced meal with carbs, protein, and hydration can keep your energy up throughout the event.
Conclusion:
David, you’ve got a lot of potential to improve and push that overall rank even higher. Remember, it’s not just about the finish line; it’s about the journey and the sweat equity you put in! As they say, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” So let’s keep that grind going! 💪
Take these insights and suggestions into your training regimen, and you’ll be crushing those segments in no time. Keep your head high, and remember, every workout is a step closer to your goals. Let’s get after it, and I’ll be here cheering you on every step of the way! You got this! 💥
—The Rox-Coach
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