Dive into this athlete’s performance at 2024 Copenhagen 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 Runge Madsen Jarl'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 Runge Madsen Jarl'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 Runge Madsen Jarl'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 Runge Madsen Jarl'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
03:16.
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:
Jarl Runge Madsen's performance in the 2024 Copenhagen HYROX race places him impressively within the top 35% of all participants and the top 23% in his age group, indicating a strong competitive edge among his peers. His prowess is particularly notable in strength-based exercises, with standout performances in the Sled Push, Sled Pull, and Wall Balls segments, where he significantly outperformed average times. These results suggest Jarl has a strength-oriented profile, excelling in power and force application tasks. However, his total running time was slower than average, indicating an area that requires focused improvement to elevate his overall competitiveness. Jarl's pacing appeared to start slower than average in the initial running segments but showed improvement in subsequent runs, suggesting an initial underestimation of his running capability or a strategic conservation of energy for strength tasks. His performance in the Roxzone segment indicates a need for enhanced transition efficiency and overall fitness to minimize downtime between exercises.
Segments to Improve:
Roxzone: Jarl's Roxzone time was significantly slower than average, highlighting an area in need of immediate attention. To improve, Jarl should focus on conditioning exercises that boost overall fitness levels, such as high-intensity interval training (HIIT) to enhance cardiovascular capacity and reduce recovery time. Additionally, practicing transitions between exercises can help decrease downtime. Implementing mock transitions in training, where Jarl moves quickly from one exercise setup to another, can simulate race conditions and improve efficiency.
Total Running Time: Given that Jarl's total running time is slower than average, incorporating speed and endurance running workouts into his training regimen is recommended. Interval training, where Jarl alternates between sprinting and jogging, can improve his running speed and cardiovascular endurance. Long-distance runs at a steady pace will also enhance his endurance. It's crucial to include running sessions after strength workouts to simulate race conditions, where Jarl has to run effectively even when fatigued.
Burpees Broad Jump: Although not as significant a deficit as other areas, improvement in the Burpees Broad Jump can contribute to better overall performance. Plyometric exercises, such as squat jumps and box jumps, can increase explosive power, vital for the broad jump component. Improving burpee efficiency through technique drills, focusing on minimizing ground contact time and maximizing jump distance, can also yield better performance in this segment.
Race Strategies:
Start Strong: Given Jarl's tendency to start slower in running segments, adopting a strategy to start at a slightly faster pace can help reduce the time lost initially. However, it's crucial to balance this with the need to conserve energy for strength segments.
Pace Management: Jarl should focus on maintaining a steady pace throughout the race, avoiding significant fluctuations that could lead to early fatigue. Implementing planned pacing strategies, such as targeting specific times for each running segment based on his training performances, can help manage his energy more effectively.
Strength Segments as Recovery: Given Jarl's strength proficiency, he can use the less physically demanding (for him) strength segments as brief recovery periods to mentally prepare for the subsequent running segments. This strategy involves managing exertion levels to ensure he doesn't overly fatigue himself in these segments, preserving energy for running.
Transition Efficiency: Improving transition times can significantly impact overall performance. Jarl should practice quick transitions in training, focusing on minimizing rest between exercises and efficiently moving from one station to the next. This could include setting up training sessions that mimic the race layout, allowing him to practice moving swiftly and efficiently between tasks.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men