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 Cooper Chris'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 Cooper Chris'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 Cooper Chris'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 Cooper Chris'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
04:39.
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
Chris Cooper delivered a commendable performance at the 2024 Melbourne Hyrox event. With an overall rank of 554, he placed in the top 30% of all athletes and achieved a top 26% rank within his age group. His total running time of 00:40:43 was particularly impressive, being 02:20 faster than average, indicating that he has a strong running profile. Despite his running prowess, Chris started the race at a solid pace, maintaining speed significantly faster than average during the initial running segments. However, his performance in strength-based exercises such as Sandbag Lunges and Wall Balls suggests room for improvement in strength and endurance. The Roxzone time indicates a need for better transition management.
Segments to Improve
Sandbag Lunges (00:06:55, 99 Percentile Rank)
Issues: Chris took significantly longer than average. This could be due to fatigue or inefficient technique.
Training Strategies: Focus on leg strength and endurance. Incorporate exercises like weighted lunges, Bulgarian split squats, and step-ups. Use lighter weights initially to perfect form, then progressively increase the load.
Form Correction: Ensure Chris maintains a straight back, engages the core, and focuses on controlled, steady movements to avoid burnout.
Wall Balls (00:07:03, 74 Percentile Rank)
Issues: Chris struggled with pacing and possibly lacked upper body endurance.
Training Strategies: Incorporate a combination of medicine ball throws, thrusters, and shoulder presses to build upper body strength and endurance.
Form Correction: Practice maintaining a consistent rhythm and using the legs to power through the motion, reducing reliance solely on the arms.
Burpees Broad Jump (00:05:44, 74 Percentile Rank)
Issues: Slower than average performance indicates potential issues with explosive power and recovery.
Training Strategies: Work on plyometric exercises such as jump squats and box jumps to enhance explosiveness. Include high-intensity interval training (HIIT) to improve recovery times.
Farmers Carry (00:02:39, 85 Percentile Rank)
Issues: Grip strength and core stability could be limiting factors.
Training Strategies: Focus on grip-strengthening exercises like dead hangs and heavy carries. Incorporate core workouts such as planks and Russian twists.
Roxzone (00:06:55, 59 Percentile Rank)
Issues: Transition times were slower, possibly due to recovery needs.
Training Strategies: Practice quick transitions in training. Simulate race conditions to improve overall fitness and adaptability between exercises.
Race Strategies
Pacing: Maintain a steady pace throughout the race. Avoid starting too fast to conserve energy for strength exercises.
Transition Management: Focus on optimizing transitions to and from exercises. Practice visualizing the next exercise during running segments to mentally prepare for the transition.
Compromised Running: Train for scenarios where running is required after strength exercises. Include drills where Chris performs a strength exercise immediately followed by a running segment to simulate race fatigue.
Nutritional Strategy: Ensure proper nutrition and hydration leading up to and during the race to maintain energy levels and reduce recovery times.