Vlaovic Dalibor Hyrox Result

Dive into this athlete’s performance at 2024 Amsterdam 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.

Performance Highlights

MNE MNE Flag Men 30-34 #123034 01:28:01 300th in AG | Top 60.6% 1207th | Top 54.1%
+03:15
46:58
Run Total
+00:25
05:52
Avg. Lap
+00:41
05:20
Best Lap
-03:09
34:06
Workout Total
-00:24
04:15
Avg. Workout
-00:05
07:01
Roxzone

Race Summary

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 Vlaovic Dalibor'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 Vlaovic Dalibor'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 Vlaovic Dalibor'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 Vlaovic Dalibor'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 05:22. Check the detail of the improvement plan below.

04:18 Potential Improvement 80.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:18 46:58 to 42:40 80.1%
Sandbag Lunges 00:35 05:36 to 05:01 10.9%
Burpees Broad Jump 00:17 05:31 to 05:14 5.3%
Rowing 00:06 04:53 to 04:47 1.9%
Wall Balls 00:06 06:25 to 06:19 1.9%
Ski Erg 00:00 04:19 to 04:19 0.0%
Sled Push 00:00 02:24 to 02:24 0.0%
Sled Pull 00:00 02:55 to 02:55 0.0%
Farmers Carry 00:00 02:03 to 02:03 0.0%

Splits Time

Vlaovic Dalibor Perfect Race
Splits Total Average Total
Running 1 03:23 00:00 04:41 -01:18 00:00 +00:00
Ski Erg 04:19 03:23 04:29 -00:10 04:41 -01:18
Running 2 05:20 07:42 05:04 +00:16 09:10 -01:28
Sled Push 02:24 13:02 02:59 -00:35 14:14 -01:12
Running 3 05:31 15:26 05:32 -00:01 17:13 -01:47
Sled Pull 02:55 20:57 05:04 -02:09 22:45 -01:48
Running 4 05:44 23:52 05:30 +00:14 27:49 -03:57
Burpees Broad Jump 05:31 29:36 05:34 -00:03 33:19 -03:43
Running 5 06:24 35:07 05:41 +00:43 38:53 -03:46
Rowing 04:53 41:31 04:52 +00:01 44:34 -03:03
Running 6 06:20 46:24 05:32 +00:48 49:26 -03:02
Farmers Carry 02:03 52:44 02:14 -00:11 54:58 -02:14
Running 7 06:32 54:47 05:31 +01:01 57:12 -02:25
Sandbag Lunges 05:36 01:01:19 05:17 +00:19 01:02:43 -01:24
Running 8 07:47 01:06:55 06:09 +01:38 01:08:00 -01:05
Wall Balls 06:25 01:14:42 06:46 -00:21 01:14:09 +00:33
Roxzone 07:01 01:28:01 07:06 -00:05 01:28:01
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Dalibor Vlaovic's performance at the 2024 Amsterdam Hyrox event demonstrated a strong initial burst in running and strength-based exercises. However, as the race progressed, his running pace slowed considerably, indicating a need for improved endurance. Despite this, Dalibor excelled in power-based segments such as the Sled Push and Pull, highlighting his strength capabilities. The overall analysis suggests that Dalibor has a more strength-oriented profile, with room to enhance his running endurance and transition efficiency.

Segments to Improve

  • Total Running Time: Dalibor's running time was 02:54 slower than the average, which suggests a significant opportunity for improvement. To address this, he should focus on endurance training:
    • Long-Distance Runs: Incorporate weekly long-distance runs at a steady pace to build aerobic capacity.
    • Interval Training: Engage in high-intensity interval training (HIIT) to improve speed and recovery.
    • Hill Runs: Implement hill running sessions to increase leg strength and running efficiency.
  • Roxzone: This segment was slower than average, indicating prolonged rest or transition time. To enhance transition efficiency:
    • Transition Drills: Practice quick transitions between exercises in training sessions.
    • Full-Body Circuit Training: Engage in circuit workouts that mimic Hyrox transitions to maintain a high heart rate and smooth transitions.
  • Sandbag Lunges: Dalibor's time was 00:21 slower than average, highlighting a need for improved technique and endurance:
    • Weighted Lunges: Incorporate lunges with varying weights to build leg strength and stability.
    • Lunge Form Correction: Focus on maintaining a straight back and proper knee alignment to improve efficiency.
  • Burpees Broad Jump: Slightly slower performance in this segment indicates a need for explosive power:
    • Plyometric Training: Include box jumps and squat jumps to enhance explosive power.
    • Core Strengthening: Incorporate exercises like planks and Russian twists to improve core stability during burpees.
  • Wall Balls: Although faster than average, there is room for improvement by working on endurance and accuracy:
    • Wall Ball Circuits: Perform timed circuits focusing on maintaining form and accuracy under fatigue.
    • Upper Body Strengthening: Include exercises like push-ups and shoulder presses to improve throwing power.

Race Strategies

  • Pacing Strategy: Start the race at a more conservative pace to conserve energy for the latter stages. Use the initial strength in running to maintain a steady speed rather than sprinting.
  • Focus on Transitions: Minimize downtime in the roxzone by practicing quick transitions during training. Ensure that equipment and gear are set up for quick access during the race.
  • Compromised Running: Practice running immediately after completing strength exercises to simulate race conditions and improve performance under fatigue.

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
Similar Athletes
Marment Andrew 2024 Amsterdam 01:27:47
Krijger Stephan 2024 Rotterdam 01:27:55
Olivetta Simon 2023 Barcelona 01:27:31
Lelli Luca 2024 Rimini 01:28:23
De Block Daniel 2023 Amsterdam 01:27:58
Bourdereau Julien 2024 Paris 01:28:05
Broughton Adam 2022 Dallas 01:27:54
Lee Ka Chun Ken 2024 Hong Kong 01:27:34
Guadiana Jesus 2024 Houston 01:27:57
Venema Rogier 2024 Amsterdam 01:27:59

Measure Your Performance Against Top Athletes

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