Dive into this athlete’s performance at 2024 Melbourne 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Clarke Nat's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Clarke Nat hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Clarke Nat’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Clarke Nat'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.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:11 | 41:37 to 39:26 | 48.7% |
| Burpees Broad Jump | 01:42 | 06:12 to 04:30 | 37.9% |
| Farmers Carry | 00:15 | 02:09 to 01:54 | 5.6% |
| Sandbag Lunges | 00:13 | 04:39 to 04:26 | 4.8% |
| Rowing | 00:08 | 04:44 to 04:36 | 3.0% |
| Ski Erg | 00:00 | 04:04 to 04:04 | 0.0% |
| Sled Push | 00:00 | 01:42 to 01:42 | 0.0% |
| Sled Pull | 00:00 | 03:55 to 03:55 | 0.0% |
| Wall Balls | 00:00 | 04:46 to 04:46 | 0.0% |
| Clarke Nat | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:11 | 00:00 | 04:22 +00:49 | 00:00 +00:00 |
| Ski Erg | 04:04 | 05:11 | 04:21 -00:17 | 04:22 +00:49 |
| Running 2 | 04:55 | 09:15 | 04:44 +00:11 | 08:43 +00:32 |
| Sled Push | 01:42 | 14:10 | 02:44 -01:02 | 13:27 +00:43 |
| Running 3 | 04:59 | 15:52 | 05:08 -00:09 | 16:11 -00:19 |
| Sled Pull | 03:55 | 20:51 | 04:36 -00:41 | 21:19 -00:28 |
| Running 4 | 04:57 | 24:46 | 05:06 -00:09 | 25:55 -01:09 |
| Burpees Broad Jump | 06:12 | 29:43 | 04:54 +01:18 | 31:01 -01:18 |
| Running 5 | 05:20 | 35:55 | 05:15 +00:05 | 35:55 +00:00 |
| Rowing | 04:44 | 41:15 | 04:41 +00:03 | 41:10 +00:05 |
| Running 6 | 05:19 | 45:59 | 05:09 +00:10 | 45:51 +00:08 |
| Farmers Carry | 02:09 | 51:18 | 02:04 +00:05 | 51:00 +00:18 |
| Running 7 | 05:08 | 53:27 | 05:07 +00:01 | 53:04 +00:23 |
| Sandbag Lunges | 04:39 | 58:35 | 04:46 -00:07 | 58:11 +00:24 |
| Running 8 | 05:51 | 01:03:14 | 05:36 +00:15 | 01:02:57 +00:17 |
| Wall Balls | 04:46 | 01:09:05 | 05:59 -01:13 | 01:08:33 +00:32 |
| Roxzone | 07:01 | 01:20:45 | 06:13 +00:48 | 01:20:45 |
Nat Clarke delivered a commendable performance in the 2024 Melbourne Hyrox race, finishing in the top 20% overall and top 23% in his age group. His overall time of 1:20:45 is competitive, showcasing particular strength in strength-based segments like the Sled Push, Ski Erg, and Wall Balls, where he ranked in the top percentile range. However, the total running time was 00:45 slower than average, indicating that his running might need more focus, especially considering he started relatively slow in the first few running segments. This suggests that Nat has a balanced profile with a slight edge in strength over running, but improvements in pacing could enhance overall results.
Nat's total running time was slower than average, particularly the first running segment. To improve, incorporating interval training and tempo runs could help in building speed and endurance. Exercises such as hill sprints, fartlek sessions, and long-distance runs should be included in his weekly routine.
This segment was significantly slower than average. Focusing on explosive power and endurance through plyometric drills can be beneficial. Exercises like box jumps, burpee variations, and squat jumps can help improve this aspect.
Spending over a minute more than average in the Roxzone suggests potential time loss due to inefficient transitions. Training should include practice on quick transitions between exercises to reduce rest times. Circuit training with minimal rest can simulate race conditions.
Although slightly faster than average, there's room for improvement. Strengthening the core and lower body with weighted lunges, Bulgarian split squats, and core stabilization exercises can enhance performance.
Nat should aim to maintain a consistent pace throughout the race. Starting too slow may put him at a disadvantage, so a balanced pace that allows for a strong finish could be more effective.
Improving transition times by practicing quick shifts between exercises during training can help reduce time spent in the Roxzone.
Incorporate compromised running drills, where running is performed immediately after strength exercises like burpees or lunges, to simulate race fatigue and improve run segments under tired conditions.
Continue leveraging strength in exercises like the sled push and wall balls while ensuring these segments don't overly fatigue running performance by incorporating strategic rest and pacing.
| Similar Athletes | |||
|---|---|---|---|
| Wooldridge Jonathan | 2024 Stockholm | 01:20:15 | |
| Redward Piers | 2023 Melbourne | 01:20:27 | |
| Maibach Pascal | 2023 Hamburg | 01:21:01 | |
| Pulleyn Aj | 2024 Sports Direct HYROX London | 01:20:56 | |
| Ruschitzka Mario | 2019 Wien | 01:20:56 | |
| Mergoupi Nikolaos | 2024 Maastricht | 01:20:29 | |
| Nitsch Arnaud | 2024 Paris | 01:20:40 | |
| Sartori Will | 2024 Melbourne | 01:20:37 | |
| Wells Graham | 2024 Glasgow | 01:20:42 | |
| Pearce Dan | 2024 Rotterdam | 01:20:15 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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