Dive into this athlete’s performance at 2024 London 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 Cramant Ben'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 Cramant Ben'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 Cramant Ben'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 Cramant Ben'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
03:40.
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:
Hey Ben! First off, massive respect for tackling the 2024 London Hyrox. With an overall time of 01:37:24, you landed in the top 12% of 4462 athletes—clearly, you’ve got the heart of a lion! 🦁 Your total running time of 00:43:19 is pretty impressive, clocking in 4:32 faster than average, which highlights your strength as a runner. But let's talk pacing. It looks like you kicked things off a little slower than average in your first run (7:04). This could have set the tone for the rest of your race, as you gradually found your groove in the following runs. You came alive in the last few segments, especially with a stellar 4:42 on the final run! You’re showing a hybrid profile, but there are definitely areas where you can tighten up your game.
Segments to Improve:
Roxzone (00:11:39): This is your biggest time sink, sitting 3:25 slower than average. It’s clear that you need to work on your transitions. You might be taking too long to get your head back in the game after each exercise. Try implementing some high-intensity interval training (HIIT) to improve your overall fitness and speed during those transitions. Focus on quick transitions between exercises in your training. Set a timer, and challenge yourself to cut your rest time in half! 💪
Wall Balls (00:09:11): At 1:19 slower than average, this segment could use some love. A good drill is to practice your wall balls in intervals—do 10 reps every minute for 10 minutes. This will help with endurance and pacing. Make sure your form is tight: keep your core engaged and drive through your hips. Aim for 90 degrees in your squat and release the ball at the peak of your jump for maximum height!
Farmers Carry (00:03:02): You were 36 seconds slower than average, so let’s work on grip strength and core stability. Incorporate exercises like farmer’s walks, heavy deadlifts, and suitcase carries into your training. Aim for 3 sets of 30-60 seconds for farmer carries at your max weight.
Sandbag Lunges (00:06:10): Just 10 seconds slower, but we can definitely turn this into a strength! Focus on your lunging technique. You can do weighted lunges and step-ups to build strength. Set a goal of completing 3 sets of 10 lunges per leg with a heavy bag. Keep your chest up, and don’t let your knees go beyond your toes!
Sled Push (00:03:34): You’re 16 seconds slower here, and sled pushes can be a real game-changer in Hyrox. Train with lighter weights to build speed, then gradually increase the weight for strength. Practice pushing with short bursts and focus on maintaining a consistent pace throughout.
Ski Erg (00:05:08): At 30 seconds slower than average, it’s time to work on your technique. Focus on your stroke efficiency—keep your core tight and don’t overextend your arms. Try interval workouts on the ski erg, pushing hard for 30 seconds, then resting for 30 seconds to improve your power output.
Race Strategies:
Now, let’s talk about race day strategies! Start with a warm-up that gets your heart rate up but keeps you loose. You might want to pace your first running segment better; start off strong but not all-out. You want to finish strong, not start strong! 💥 During transitions, practice quick changes—think of it as a relay race where you want to pass the baton with speed. Set mini-goals for each segment: for example, "I want to beat my best time on the sled push!" This can keep your mind engaged and your legs moving.
Conclusion:
Ben, you’ve got the speed in those legs, and with some focused training, those segments can become your strengths. Embrace the grind because every rep counts! “The only bad workout is the one that didn’t happen.” Keep pushing, keep grinding, and remember: “Your body can stand almost anything. It’s your mind that you have to convince.” Let’s get you ready to crush the next race! The Rox-Coach is here, cheering you on every step of the way! 🏆