Dive into this athlete’s performance at 2024 Mexico City 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 Blas Alex'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 Blas Alex'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 Blas Alex'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 Blas Alex'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
02:13.
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:
Alex Blas showcased a commendable performance in the 2024 Mexico City Hyrox race, finishing in the top 59% overall and ranking 15th in his age group. His total running time was 02:25 faster than the average, indicating a strong runner profile. However, this was counterbalanced by slower-than-average performances in specific strength segments and transitions (Roxzone), suggesting room for improvement in overall fitness, strength exercises, and transition efficiency. Alex appeared to start slightly slower in the initial running segment but gained momentum, indicating a need for better pacing strategy at the race's outset.
Segments to Improve:
Sled Pull: Alex's sled pull was notably slower than average. To improve, Alex should focus on building lower body strength and endurance. Specific exercises include deadlifts, sled drags, and farmer's walks. Practicing the actual sled pull with increasing weight can also help, focusing on maintaining a low, powerful stance and consistent pulling pace.
Roxzone: The significant time spent in Roxzone suggests Alex could benefit from enhancing his overall fitness and streamlining his transitions between exercises. Incorporating circuit training into his routine, focusing on quick transitions between varied exercises, can simulate race conditions and improve efficiency. Additionally, practicing specific transition drills, where Alex quickly moves from one exercise setup to another, can reduce transition times.
Ski Erg: To improve his Ski Erg time, Alex should work on upper body endurance and power, particularly in the lats, shoulders, and core. Incorporating exercises like lat pull-downs, rows, and core stabilization work (planks, Russian twists) can be beneficial. Ski Erg interval training, focusing on maintaining a strong, consistent pace, will also help improve performance.
Rowing: Similar to the Ski Erg, rowing performance can be enhanced by focusing on both endurance and power in the legs, back, and arms. Rowing intervals with varied intensities and distances, combined with strength training focused on these areas, will aid in improvement. Emphasizing proper rowing technique, particularly the catch and drive phases, can also increase efficiency and speed.
Race Strategies:
Effective Pacing: Considering Alex's tendency to start slower, developing a more aggressive but sustainable pacing strategy for the initial running segments can help improve his overall time. Using interval training during runs, where he practices faster starts without burning out, can be an effective method.
Strength-Running Balance: Given Alex's runner profile, incorporating more strength-focused training while maintaining his running endurance is crucial. Balancing his weekly training schedule to include strength, endurance, and transition drills will create a more well-rounded athlete capable of tackling both running and strength segments efficiently.
Transition Efficiency: Practicing quick transitions between exercises, perhaps with a coach or training partner timing and providing feedback, can significantly reduce Roxzone time. This could include setting up mock race stations during training sessions to mimic race day conditions.
Recovery and Nutrition: Implementing a structured recovery and nutrition plan can also play a vital role in improving race performance. Focusing on post-training recovery techniques and optimizing nutrition for endurance and strength will support Alex's training improvements.
By addressing these specific areas of improvement with targeted training strategies and race tactics, Alex Blas has a strong opportunity to elevate his performance in future Hyrox races. A focused approach to enhancing strength, endurance, and transition efficiency, coupled with effective race pacing, will contribute to a more competitive overall time and ranking.