Dive into this athlete’s performance at 2024 Sydney 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 Prentice Mark'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 Prentice Mark'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 Prentice Mark'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 Prentice Mark'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
06:10.
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
Mark Prentice demonstrated a commendable performance in the 2024 Sydney Hyrox race, securing an overall rank of 63, placing him in the top 5% of all athletes. Within his age group, he achieved an impressive rank of 7, positioning him in the top 3%. His overall time of 01:09:42 is notable, yet his total running time was 00:50 slower than the average, indicating potential areas for improvement in running efficiency. With a strong showing in strength-based exercises, such as the Sled Push and Burpees Broad Jump, Mark appears to have a more strength-oriented profile. His initial running pace was fast, but he struggled to maintain that speed in the latter parts, suggesting a need to improve endurance and pacing strategy.
Segments to Improve
Running:
Mark's total running time was 00:50 slower than average. To enhance his running efficiency, he should focus on endurance training and pacing. Intervals and tempo runs can be beneficial. Implementing hill sprints could also help improve speed and strength.
Exercises: Long-distance runs, interval training (800m repeats), tempo runs (20-30 minutes at a sustainable pace), hill sprints.
Sandbag Lunges:
Mark was 00:34 slower than average in this segment. Focusing on lower body strength and lunge form can yield significant improvements. Incorporating weighted lunges and plyometrics into his routine can enhance performance.
Exercises: Weighted lunges, Bulgarian split squats, plyometric lunges, and core strengthening exercises to maintain stability.
Wall Balls:
With a time 00:06 slower than average, Mark should refine his technique to increase efficiency. Practicing wall balls with a focus on form and breathing can help reduce time in this segment.
Exercises: Wall balls with emphasis on smooth transitions, squat to press exercises, and overhead strength drills.
Sled Pull:
Improving sled pull performance by 00:12 can be achieved by focusing on upper body and core strength. Incorporating sled drags and rope pulls can be effective.
Exercises: Sled drags, rope pulls, deadlifts, and core stability exercises.
Farmers Carry:
Mark was 00:14 slower in this segment. Improving grip strength and overall upper body stability will aid in reducing time.
Exercises: Farmers walks with increasing weight, grip strength exercises, and shoulder stability workouts.
Race Strategies
Consistent Pacing: Begin at a sustainable pace to prevent early fatigue. Implement a negative split strategy, running the second half faster than the first.
Efficient Transitions: Practice quick transitions between exercises during training to minimize roxzone time.
Energy Management: Focus on energy conservation during strength exercises to maintain running speed.
Mental Preparation: Develop a mental strategy to maintain focus and motivation through challenging segments. Visualization of each segment and its completion can enhance performance.