Dive into this athlete’s performance at 2024 Dallas 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 Cook Stephen'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 Cook Stephen'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 Cook Stephen'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 Cook Stephen'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
03:49.
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:
Stephen, you crushed it out there at the 2024 Dallas Hyrox event! Finishing in the top 13% among 2857 athletes is no small feat! Your overall time of 01:28:01 is a solid performance, especially considering the competitive field. You’ve got a good runner profile, but we definitely see some room to amp up the strength elements of your game. Your total running time of 00:45:24 was a bit slower than the average, which might indicate you need to work on your run pace or improve your strength to help you maintain speed during those grueling segments. Don't worry, you still managed to pull off some impressive splits, especially in the Ski Erg. Just remember: "If it doesn’t challenge you, it doesn’t change you!" 💪
Segments to Improve:
Now, let’s dive into the segments that can use a little more love:
Ski Erg (00:05:10): This was slower than average by 41 seconds, which is quite a chunk of time! To improve this, focus on your technique. Try the following drills:
Interval Training: 30 seconds of max effort followed by 30 seconds of rest, repeated for 10 rounds. This will build your explosive power.
Strength Drills: Incorporate seated rows and lat pull-downs into your weekly routine to strengthen the upper body, which is crucial for the Ski Erg.
Posture Check: Ensure you're maintaining a strong core and straight back while skiing. A strong core helps transfer power more effectively.
Roxzone (00:06:50): You spent a bit more time transitioning between exercises than average. This is where you can gain precious seconds! Consider these strategies:
Practice your transitions: Set up your workout space like race day and practice moving from one exercise to another quickly.
Increase overall fitness: Incorporate high-intensity interval training (HIIT) to boost your overall conditioning, which will help you recover faster between exercises.
Wall Balls (00:06:18): This segment was also slower than average. Here’s how to up your game:
Form Focus: Ensure you’re using a full squat and a strong thrust to get that ball up. If you’re not using your legs enough, you’re missing out on power.
Drill It: Add wall ball drills into your weekly routine, focusing on keeping the rhythm and maintaining a steady breathing pattern.
Sled Push (00:03:01) & Sled Pull (00:04:48): Both segments were average; however, improving them can significantly boost your overall performance:
Strength Training: Incorporate heavy squats, leg presses, and deadlifts to boost your leg strength, as this directly impacts your sled performance.
Technique Work: Focus on pushing/pulling with proper form. Keep your hips low and drive through your legs, not just your arms.
Race Strategies:
During your race, pacing is key. Starting too fast can leave you gasping for air later on. Here are some strategies to consider:
Controlled Start: Aim for a pace that feels sustainable in the early running segments. This way, you can maintain energy for the later rounds.
Segment Focus: Break the race down mentally into segments. Tackle each exercise one at a time, focusing on form and speed.
Use the Crowd: Feed off the energy of the crowd and fellow competitors. It can give you that extra push when you start to feel fatigued!
Conclusion:
Stephen, you’ve got the grit and determination to make those improvements! Remember, every athlete has their strengths and weaknesses. Embrace the challenges as opportunities to grow. As you work on these segments, keep pushing your limits. “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” So, let’s get to it! 💥
Keep that spirit high and let’s crush those goals together. You’ve got this, champ! Looking forward to seeing your progress after you put these strategies into play. I’m your Rox-Coach, and I’m here to help you get to the next level! 🏆