Dive into this athlete’s performance at 2024 Frankfurt 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 Boomsma Nils'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 Boomsma Nils'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 Boomsma Nils'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 Boomsma Nils'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
04:29.
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:
Nils, first off, let me say—congratulations on an impressive finish! Ranking 563 overall out of 1477 athletes and 9th in your age group is no small feat. Your total time of 01:19:58 demonstrates not just endurance, but a competitive spirit that shines through. With a total running time of 00:37:01, you're clocking in at a pace that’s faster than the average—clearly, you've got a runner's profile! You kicked off strong in the first segment, blowing past the average by 53 seconds. However, as the race progressed, your pace gradually slowed down, especially in the later running segments. This suggests a classic case of starting with a sprint and then feeling the burn. Remember, it’s a marathon, not a sprint—unless, of course, you’re sprinting the marathon! 😄
Segments to Improve:
Now, let's dive into the areas where we can sharpen your performance. Your Wall Balls and Burpees Broad Jumps were notably slower than the average, which provides us with clear targets for improvement.
Wall Balls: Your time of 00:07:37 was a bit sluggish, taking 1:43 longer than average. To enhance this segment, focus on the following drills:
Form Drills: Ensure that your squat depth is consistent and your catch position is strong. Practice with lighter balls to perfect your technique before increasing the weight.
Interval Workouts: Incorporate tabata-style workouts—20 seconds on, 10 seconds off for 8 rounds. This will build both muscular endurance and explosive power.
Core Strength: Include exercises like planks and medicine ball twists to strengthen your core, which is crucial during wall balls.
Burpees Broad Jump: Clocking in at 00:05:37, you're off by 49 seconds from the average. To get these numbers down, consider the following:
Technique Refinement: Focus on a smooth transition from the burpee to the jump. Practicing burpees without the jump can help you build strength and speed in this segment.
Speed Drills: Perform sets of burpees followed by single broad jumps. Aim for 10 rounds of 5 burpees and 5 broad jumps with minimal rest in between.
Cardio Conditioning: Incorporate HIIT sessions focused on burpees and box jumps to elevate your heart rate while building the explosive power needed for the jumps.
Race Strategies:
As you prepare for your next race, consider these strategies to optimize your performance:
Pacing Strategy: Start strong but don’t go all out in the first segment. Maintain a pace that allows for a steady progression through the race, especially in the running segments.
Transition Efficiency: Work on reducing your roxzone time of 00:07:01, which is slower than average. Practice efficient transition techniques between exercises. A quick mental checklist before each transition can keep you focused.
Hydration and Nutrition: Make sure you’re properly fueled in the days leading up to the race. During the race, consider using water or electrolyte drinks during transitions to keep your energy levels high.
Conclusion:
Nils, you have an incredible foundation to build on, and I believe with targeted training in your identified areas, you can elevate your performance even further. Remember, “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis. Keep pushing those limits, embrace the grind, and let’s turn those weaknesses into strengths! 💪💥
And hey, if at any point you feel like giving up, just remember: the only bad workout is the one that didn’t happen. Now let’s get to work and crush those goals! I’m here to support you all the way—The Rox-Coach.
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