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.
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 Atsopardis Emilio'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 Atsopardis Emilio'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 Atsopardis Emilio'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 Atsopardis Emilio'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
08:00.
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
Emilio Atsopardis delivered a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 44% overall and the top 50% in his age group. His ability to excel in strength-oriented exercises, as evidenced by superior performance in the sled push, sled pull, and farmers carry, highlights his solid strength foundation. However, his total running time was notably slower than average, suggesting that improving running endurance and speed could significantly enhance his overall race performance. The data also indicates that Emilio started the race at a fast pace but struggled to maintain this speed in later running segments, which affected his overall time.
Segments to Improve
Total Running Time: Emilio's overall running time was 6:18 slower than average, identifying running as a key area for improvement. To enhance his running performance:
Training Strategy: Incorporate interval training and tempo runs to build endurance and improve pace consistency. For example, alternating between 4 minutes at a fast pace and 2 minutes at a recovery pace for a total of 30 minutes.
Exercises: Include long runs (8-10 km) once a week to build endurance and hill sprints to improve power and speed.
Form Corrections: Focus on running form, including posture, stride length, and foot strike, to maximize efficiency and reduce fatigue.
Running Segments 5, 6, and 7: These segments were significantly slower, indicating fatigue and the need for improved pacing strategies:
Training Strategy: Emulate race conditions in training with compromised running drills, such as running immediately after strength exercises to adapt to transitioning between zones.
Exercises: Conduct brick workouts where Emilio transitions directly from strength exercises like burpees or sled pushes to running segments.
Roxzone: Although faster than average, further improvement here could enhance transition efficiency:
Training Strategy: Focus on quick transitions between exercises in training to reduce rest time.
Exercises: Practice mixed circuits with minimal rest, such as moving from rowing to burpees to running without significant pause.
Race Strategies
Pacing: Begin the race at a controlled pace to avoid early burnout. Aim to maintain a steady pace throughout the initial running segments and conserve energy for later stages.
Energy Management: Incorporate strategic fueling and hydration before and during the race to sustain energy levels, particularly during longer running segments.
Transition Efficiency: Focus on reducing time spent in the roxzone by planning transitions in advance and practicing swift gear changes and recovery techniques.