Cross Nick
Performance Analysis
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.
Race Summary
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 Cross Nick'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 Cross Nick'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 Cross Nick'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 Cross Nick'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
04:12.
Check the detail of the improvement plan below.
03:50
Potential Improvement
91.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Nick Cross delivered a solid performance during the 2024 Melbourne Hyrox race, finishing in the top 28% overall and top 29% in his age group. His overall time was 01:25:01. Notably, Nick demonstrated a strong proficiency in strength-based exercises, particularly excelling in the Sled Push and Sled Pull segments, ranking in the top 2% and 8% respectively. However, his total running time was 00:45:19, which is 02:33 slower than the average, indicating an area for improvement in running efficiency. Nick's performance in the early running segments suggests he started slightly slower than average, which might indicate a conservative pacing strategy. His Roxzone time was also slower than average, suggesting he could benefit from working on transitions and overall fitness to reduce rest durations. Overall, Nick exhibits a hybrid profile with a notable strength advantage, though improvement in running could enhance his overall performance.
Segments to Improve
- Running (Total Time: 00:45:19, 02:33 slower than average)
- Focus on improving running speed and endurance. Integrate interval training sessions to enhance speed and stamina.
- Suggested Drills: Fartlek workouts, tempo runs, and hill sprints to build running strength and efficiency.
- Form Corrections: Work with a coach to ensure proper running form, emphasizing stride length and cadence.
- Roxzone (Time: 00:08:04, 01:28 slower than average)
- Improve transition times by practicing quick transitions between different exercise stations.
- Suggested Exercises: Circuit training with minimal rest periods to simulate race conditions and improve fitness.
- Wall Balls (Time: 00:06:17, 00:47 slower than 25th percentile)
- Enhance wall ball efficiency through technique refinement and muscle endurance training.
- Suggested Drills: High-repetition wall ball workouts and squat variations to build endurance and power.
- Burpees Broad Jump (Time: 00:04:50, 00:22 slower than 25th percentile)
- Improve explosive power and efficiency in burpees.
- Suggested Exercises: Plyometric drills like box jumps and burpee intervals to enhance explosiveness.
Race Strategies
- Pacing Strategy: Consider starting the race at a slightly faster pace while maintaining control to prevent early fatigue. Evaluate energy distribution across running and strength segments to ensure a balanced approach.
- Compromised Running: Train under fatigue to simulate running after strength exercises. Practice running segments immediately after strength workouts to adapt to compromised running scenarios.
- Transition Efficiency: Develop a mental checklist for transitions to ensure quick and efficient movement between segments. Practice these in training sessions to build a habit of swift transitions during the race.
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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