Dive into this athlete’s performance at 2024 Malaga 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
650 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 650 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 650 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Sutton David'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 Sutton David'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 650 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 Sutton David'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 Sutton David'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
12:43.
Check the detail of the improvement plan below.
Based on 650 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
David Sutton's performance in the 2024 Malaga HYROX race places him solidly in the top 27% overall and top 33% in his age group, a commendable achievement amidst a competitive field of 1854 athletes. A standout feature of David’s performance is his exceptional total running time, which is significantly faster than average by 10:31, underscoring his strong running capabilities. This indicates a clear runner profile for David, suggesting that while his running is a major strength, there is a need to focus more on developing his strength to balance his overall fitness profile. Observing his pacing, David started the race with a strong pace that he managed to maintain across the majority of running segments, which is indicative of good endurance and race strategy. However, specific segments have highlighted areas requiring targeted improvement to enhance his overall race performance.
Segments to Improve:
Sandbag Lunges: David’s performance in the sandbag lunges was significantly slower than average, indicating a need to improve both strength and endurance in lower body muscles. Training suggestions include increased volume of lunges and squats in his routine, particularly with added weight to simulate race conditions. Incorporating plyometric exercises like jump squats can also improve explosive power, beneficial for faster completion of this segment.
Sled Pull and Sled Push: These segments were markedly slower, pointing towards a need for enhanced upper and lower body strength, as well as improved technique. Training suggestions involve regular sled push and pull drills with incrementally increased weight, focusing on maintaining proper form to maximize efficiency. Additionally, incorporating exercises like deadlifts and farmer’s walks can build the requisite strength for these challenges.
Wall Balls and Burpees Broad Jump: Slower times in these areas suggest a need for improved muscular endurance and coordination. Training suggestions include high-repetition sets of wall balls and burpees in training sessions, focusing on maintaining form under fatigue. Plyometric training, emphasizing broad jumps and box jumps, can enhance explosive power and endurance.
Farmers Carry: The slower time here indicates a need for improved grip strength and core stability. Training suggestions include regular practice of the farmer's carry with gradually increasing distance and weight, alongside exercises that strengthen the grip, like dead hangs and wrist curls. Core strengthening exercises, such as planks and Russian twists, will also support better performance in this segment.
Race Strategies:
Segment Pacing: Given David’s strong running profile, maintaining a steady pace in running segments while conserving energy for strength-based challenges is crucial. Implementing interval training with a mix of running and strength exercises can simulate race conditions, helping to improve pacing and energy distribution.
Transition Efficiency: David's Roxzone time indicates relatively efficient transitions, but there's always room for improvement. Practicing quick transitions between running and exercise stations during training can shave off precious seconds. This includes setting up mock stations to mimic race day conditions, improving both physical and mental preparedness for swift changes.
Technique Focus: For strength-based segments, focusing on form and technique can lead to more efficient movement and energy use. Incorporating specific technique drills for exercises like sled pulls, pushes, and sandbag lunges into regular training can make a significant difference. For instance, video analysis of form during these exercises can identify and correct inefficiencies.
Mental Preparation: Mental endurance is as crucial as physical conditioning. Visualization techniques, focusing on segment-by-segment execution and positive outcomes, can enhance mental resilience and race day performance. Including mindfulness and stress-reduction practices can also aid in maintaining focus and composure throughout the race.
In summary, David has demonstrated strong running capabilities that serve as a solid foundation for his HYROX race performance. By focusing on targeted strength development, technique refinement, and strategic race execution, he can transform identified weaknesses into strengths, paving the way for even more impressive future performances.