Dive into this athlete’s performance at 2024 Sydney 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 Wainwright Ben'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 Wainwright Ben'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 Wainwright Ben'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 Wainwright Ben'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
07:00.
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
Ben Wainwright delivered a solid performance in the 2024 Sydney Hyrox race, ranking in the top 40% overall and within the top 45% in his age group. His overall time was 01:26:39. Despite a commendable effort in several strength-based exercises, Ben's total running time was 04:17 slower than the average, suggesting a need to focus on enhancing his running capabilities. His best running lap was 00:05:31. Ben's performance indicates a strong strength profile, as evidenced by his quick sled push, sled pull, rowing, and wall balls, while his running times, especially in the later segments, suggest a need for improved endurance and pacing. He started strong in the initial running but progressively slowed down, indicating a potential need for better energy management and pacing strategies.
Segments to Improve
Total Running Time: To improve overall running performance, Ben should focus on building running endurance and speed. Include interval training with a mix of sprinting and steady-state running to enhance both speed and stamina. Consider hill sprints and long-distance trail running to build leg strength and cardiovascular endurance.
Burpees Broad Jump: Improve explosive power and endurance through plyometric exercises such as box jumps and squat jumps. Incorporate circuit training involving burpees to increase efficiency and reduce fatigue during this segment.
Sandbag Lunges: Focus on improving lower body strength and stability. Integrate sandbag training into regular workouts, emphasizing proper form and technique to prevent fatigue and improve speed. Include lunges with weights and balance exercises to enhance performance.
Ski Erg: Develop upper body strength and endurance with exercises like pull-ups, rows, and resistance band workouts. Practice proper technique on the Ski Erg to improve efficiency and reduce time.
Race Strategies
Pacing Strategy: Maintain a consistent pace throughout the race. Avoid starting too fast to conserve energy for the later stages. Utilize a heart rate monitor to keep track of exertion levels and adjust pace accordingly.
Transition Efficiency: Practice quick and efficient transitions between exercise zones to minimize time spent in the Roxzone. Incorporate drills that simulate race conditions to practice smooth transitions and quick recovery.
Compromised Running Scenarios: Train with compromised running scenarios by performing a strength exercise, followed by a running segment. This helps the body adapt to the transition from strength to running, improving overall performance.
Nutrition and Hydration: Ensure proper nutrition and hydration leading up to and during the race to maintain energy levels and optimize performance. Consider pre-race meals rich in carbohydrates and electrolytes during the race.