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 Burnett Ross'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 Burnett Ross'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 Burnett Ross'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 Burnett Ross'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
08:08.
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
Ross Burnett delivered a commendable performance in the 2024 Melbourne Hyrox race, securing an overall rank within the top 33% of participants and ranking in the top 38% within his age group. His total running time of 00:38:57 was significantly faster than average, suggesting a strong running profile. The athlete's pace throughout the running segments was consistent, although he demonstrated a particularly fast start, as indicated by his running times from Running 1 to Running 4. While his running performance was excellent, Ross could benefit from enhancing his strength-based exercises, as indicated by slower times in segments like Burpees Broad Jump, Sandbag Lunges, and Wall Balls.
Segments to Improve
Burpees Broad Jump:
This segment was notably slower than average, indicating a need for improved explosive power and endurance. To enhance performance, Ross should incorporate plyometric exercises such as box jumps, squat jumps, and burpee variations into his routine. These exercises will help build the explosive strength required for faster burpees.
Sandbag Lunges:
To improve in this area, focus on lower body and core strength. Incorporate weighted lunges, Bulgarian split squats, and sandbag carries into training. Pay attention to form, ensuring a full range of motion and stability during each lunge, which will aid in efficiency during the race.
Wall Balls:
Here, Ross should work on his upper body strength and endurance. Exercises like medicine ball throws, thrusters, and high-rep squats will be beneficial. Ensuring a consistent rhythm and proper squat depth can help in maintaining speed and reducing fatigue.
Roxzone:
Improving transition times can significantly enhance overall performance. Practice smooth and quick transitions between exercises. Circuit training with minimal rest can simulate race conditions and improve transition efficiency.
Rowing and Ski Erg:
Focus on technique to improve efficiency in these segments. Incorporate interval training on the rower and ski erg to build endurance and power. Emphasize a strong, consistent stroke with a focus on breathing.
Race Strategies
Balanced Pacing: Maintain a steady pace throughout the race, avoiding the temptation to start too fast. Utilize the first few runs to gauge effort and adjust as needed to conserve energy for strength-based exercises.
Compromised Running Scenarios: Simulate race conditions by performing strength exercises before running during training sessions. This will prepare the body for running efficiently even when fatigued from previous exercises.
Focus on Transition Efficiency: Practice smooth transitions between exercises to minimize time lost in the Roxzone. Set up training stations that mimic race transitions and focus on quick, efficient movements.
Energy Management: Develop a fueling strategy that includes hydration and nutrition before and during the race to maintain energy levels and prevent fatigue.
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