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
280 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 280 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 280 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Coleman Damien'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 Coleman Damien'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 280 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 Coleman Damien'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 Coleman Damien'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
06:10.
Check the detail of the improvement plan below.
Based on 280 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Damien Coleman demonstrated a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 69% overall and the top 64% in his age group. His total running time was notably faster than average by 3:04, confirming a strong running profile. Damien's pacing pattern suggests he started slower than average but picked up speed significantly in the middle segments. His best running lap was an impressive 5:43, placing him in the 2nd percentile. This indicates a capacity for high-speed endurance running, suggesting that he is better at running than strength-based exercises.
Segments to Improve
Wall Balls: Damien's time was 1:59 slower than average. Focus on improving shoulder endurance and enhancing explosive power. Exercises like shoulder presses, medicine ball throws, and plyometric push-ups can be beneficial. Practicing wall balls with varying loads and repetitions can also help enhance muscle memory and efficiency.
Burpees Broad Jump: With a deficit of 34 seconds, improving explosive power and cardiovascular endurance will be key. Integrate burpee variations, box jumps, and high-intensity interval training (HIIT) to boost overall conditioning.
Roxzone: Spending more time in transition areas suggests a need for faster transitions. Practice transition drills, focusing on minimizing rest and swiftly moving between stations. Improve overall fitness with circuit training to maintain high energy levels throughout the race.
Sled Pull: This segment was 42 seconds slower than average. Emphasize back and grip strength with rowing exercises, deadlifts, and grip strength training. Work on technique to ensure efficient pulling mechanics.
Sandbag Lunges: With a 17-second lag, focus on leg strength and stability. Incorporate weighted lunges, squats, and core stability exercises to improve balance and strength during lunges.
Race Strategies
Start Strong, Not Fast: Given the slower start, aim for a more balanced pace in the initial running segments. Implement a pacing strategy that allows for a steady increase in speed, conserving energy for strength exercises.
Efficient Transitions: Practice smooth and quick transitions between exercises to reduce Roxzone time. Visualize the transitions during training to build a routine that minimizes rest.
Compromised Running: Train running immediately after strength exercises like sled pull or sandbag lunges to adapt the body to run effectively under fatigue. This will improve overall race time and endurance.
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