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.
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 Quinn Mark'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 Quinn Mark'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 Quinn Mark'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 Quinn Mark'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
05:30.
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
Mark Quinn demonstrated a solid performance in the 2024 Melbourne Hyrox race, finishing with an overall rank of 817 out of 1801 athletes, placing him in the top 45%. He was ranked 63rd in his age group (45-49), positioning him in the top 51% of his category. His overall time was 01:35:19, which is commendable for this challenging event.
Quinn's total running time of 00:43:40 was 03:31 faster than the average, indicating a strong running profile. Despite a few slower segments, his running laps consistently outperformed the average, suggesting that he started at a steady pace without burning out too quickly. This consistency reflects an athlete with a solid endurance base and efficient pacing strategy, particularly strong in running compared to strength-based exercises.
Segments to Improve
Burpees Broad Jump: This was one of the weakest segments, with a time of 00:08:02, which is 01:56 slower than average. To improve, focus on explosive strength and plyometric training. Incorporate exercises such as box jumps, burpee variations, and squat jumps to enhance power and efficiency in this segment.
Wall Balls: Finishing at 00:08:54, Mark was 01:26 slower than average. Improving shoulder endurance and squatting power is crucial. Implement exercises like thrusters, overhead presses, and wall ball drills focusing on form and volume to boost muscle endurance.
Sandbag Lunges: With a time of 00:06:20, which is 00:32 slower than average, focus on improving lower body strength and stability. Incorporate lunges with weights, step-ups, and Bulgarian split squats in training to enhance performance.
Sled Pull: At 00:05:51, this was 00:19 slower than average. Work on upper body strength and grip through exercises like rope pulls, deadlifts, and farmer's walks to improve sled pull efficiency.
Farmers Carry: With a time of 00:02:40, Mark was 00:14 slower than average. Enhance grip strength and core stability with kettlebell carries, plank variations, and forearm exercises.
Race Strategies
Improve Transition Efficiency: Although the roxzone time was 00:12 faster than average, optimizing transition times further can significantly enhance overall performance. Practice quick transitions during training sessions to reduce downtime.
Balanced Training Approach: Given Mark's running strengths, incorporating more strength-focused sessions can balance his hybrid athlete profile. This will help improve power-based segments while maintaining running performance.
Compromised Running Scenarios: Practice running after strength exercises to simulate race conditions. This will help adapt to the physiological demands of running immediately after high-intensity strength work.
Race Day Nutrition and Hydration: Ensure adequate fueling and hydration strategies are in place to maintain energy levels throughout the race, especially during strength-intensive segments.