Dive into this athlete’s performance at 2024 Marseille 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
431 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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 84.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 216 to 301.
End of interactive chart.
Based on 431 athletes with similar finish time in Hyrox Pro 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 98 to 431.
End of interactive chart.
Based on 431 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Roberto Lucas'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 Roberto Lucas's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -35 to 194.
End of interactive chart.
Based on 431 athletes with similar finish time in Hyrox Pro 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 Roberto Lucas'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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 841.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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 Roberto Lucas'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
04:48.
Check the detail of the improvement plan below.
Based on 431 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Lucas, you crushed it at the 2024 Marseille Hyrox competition! Finishing 30th overall and 10th in your age group puts you in the top 16% and 15% of the competition, respectively—impressive! 💪 Your overall time of 01:08:22 is commendable, and it's clear you've got a solid running profile, clocking in a total running time of 00:31:34, which is 01:58 faster than average. This shows you are well-prepared on the running side.
However, pacing is key in Hyrox, and your first running segment at 00:05:01 was a bit on the slower side. It seems like you might have started off too conservatively, which can be a double-edged sword. While it’s better than burning out too early, a stronger start can set the tone for the rest of the race. The rest of your running segments were significantly faster, showing that you have the potential to push harder right from the start!
Overall, you’re more of a runner with a solid base, but there’s room to enhance your strength endurance, particularly in segments like the sled pull and wall balls. Let’s dig into those segments where you can elevate your game!
Segments to Improve:
Sled Pull: You clocked in at 00:07:11, which is 02:26 slower than average. This is a significant gap that needs addressing. To improve on this, focus on:
Deadlifts: Incorporate heavy deadlifts into your routine at least once a week to build the posterior chain strength crucial for the sled pull.
Sled Dragging: Practice sled drags with progressive weight. Focus on maintaining a strong posture and engaging your core during the pull. Aim for 4 sets of 30 meters with varying weights.
Farmer's Carries: These will enhance grip strength and core stability, which are vital for the sled pull. Use heavy weights and aim to carry for 40 meters.
Sled Push: You finished this segment in 00:02:58, just 00:05 faster than average, but there’s still room to dig deeper. Work on:
Weighted Pushes: Integrate sled pushes into your training, focusing on explosive starts and maintaining your speed throughout. Try 6 sets of 20 meters, resting adequately between each.
Leg Strength Exercises: Squats (front and back) and lunges will help build leg strength. Aim for 4 sets of 8-10 reps with challenging weights.
Wall Balls: Your time of 00:05:06 is 00:11 slower than average. To enhance this performance, consider:
Wall Ball Drills: Increase your volume with wall ball shots. Try sets of 50 reps, focusing on form—keep your core tight and ensure you squat down properly.
Strength Training: Implement thrusters into your routine; these mimic the wall ball motion while also building leg and shoulder strength. Aim for 4 sets of 8-10 reps.
Ski Erg: At 00:04:16, you were 00:17 slower than average. This might indicate a need for better technique and endurance. Focus on:
Technique Work: Ensure your pull and recovery are efficient. Break down the movement and practice it for at least 10 minutes in each session.
Interval Training: Incorporate interval sprints on the Ski Erg—30 seconds of all-out effort followed by 30 seconds of rest, repeat for 10 rounds.
Roxzone: Your transition time was 00:04:45, which is 00:19 slower than average. This is a segment where you can easily save time. Focus on:
Efficient Transitions: Practice transitioning between exercises in training. Aim for quick changes without losing focus.
Overall Fitness: Boost your overall conditioning with circuit training that mimics the Hyrox format to improve your aerobic capacity and transition speed.
Race Strategies:
Pacing Strategy: Start with a stronger pace on your first running segment. Aim to break 04:30 in the first run to set a strong tone without burning out.
Segment Focus: Before each exercise, mentally prepare yourself. Visualize the movement and your performance. This can help sharpen your focus.
Fueling: Make sure you’re properly fueled before and during the race. Experiment with gels or sports drinks in training to find what works for you.
Mindset: Keep a positive self-talk mantra ready. When the sled pull gets tough, remind yourself: “I am stronger than my excuses!”
Conclusion:
Lucas, you have the heart of a champion and the speed of a gazelle! 🦓 With focused training on your identified weak spots, you’ll turn those challenges into strengths. Remember, every great athlete was once a beginner who refused to give up. As David Goggins says, “You are not going to die. You’re going to learn.” Embrace the grind, push through the discomfort, and let’s get you ready to smash those PRs in the next race! 💥 Keep your head up, and let’s crush it together. You got this!
Always remember, the Rox-Coach is here to support you on this journey. Let's keep pushing those limits! 🏆