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 Southall 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 Southall 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 Southall 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 Southall 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
07:34.
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
Ben Southall delivered a solid performance at the 2024 Melbourne Hyrox race, ranking in the top 46% overall and the top 49% within his age group. His overall time of 1:36:17 shows competitive strength, particularly in running segments, where he completed the total running time 3:03 faster than the average. This indicates a strong runner profile. Ben consistently outperformed in running and strength segments like the Ski Erg, Sled Push, and Farmers Carry.
However, a notable pacing trend is present: Ben started relatively slower in Running 1 but gained momentum in subsequent running segments. This suggests a need for improved initial pacing strategy, potentially allowing for a stronger start without compromising endurance.
Segments to Improve
Burpees Broad Jump (99th Percentile)
Analysis: This segment was significantly below average by 3:25. The high percentile suggests this is a critical area for improvement.
Training Strategies:
Plyometric Drills: Incorporate box jumps and tuck jumps to enhance explosive power.
Form Correction: Focus on maintaining a compact form to reduce transition time between jumps.
Compromised Running: Practice running after burpees to simulate race fatigue.
Sandbag Lunges (97th Percentile)
Analysis: Time was 2:01 slower than average, indicating a need for strength and endurance improvement.
Training Strategies:
Strength Training: Perform weighted lunges and Bulgarian split squats to build leg strength.
Endurance Drills: Increase the duration of lunges in training sessions to build stamina.
Form Focus: Ensure proper posture and deep lunges to optimize efficiency and power.
Sled Pull (92nd Percentile)
Analysis: Completed 1:34 slower than average, indicating a need for improved technique and strength.
Training Strategies:
Pulling Drills: Practice sled pulls with varying weights to improve grip and pulling power.
Core Strength: Engage in exercises like planks and Russian twists to enhance core stability during pulls.
Technique Adjustment: Focus on a steady and consistent pull rhythm to maintain momentum.
Race Strategies
Initial Pacing: Start with a moderate pace to conserve energy for later segments. Gradually increase pace as the race progresses, maintaining a steady rhythm.
Transition Efficiency: Minimize roxzone time by practicing quick transitions between exercises in training. This will improve overall race efficiency.
Energy Management: Plan hydration and nutrition to ensure sustained energy levels throughout the race, particularly before demanding segments like Burpees Broad Jump and Sandbag Lunges.