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 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.
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.
This section showcases the entire Adona Rhustie'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 Adona Rhustie's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Adona Rhustie'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.
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 Adona Rhustie'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 06:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:44 | 47:23 to 41:39 | 84.3% |
| Farmers Carry | 00:41 | 02:44 to 02:03 | 10.0% |
| Sled Pull | 00:14 | 04:52 to 04:38 | 3.4% |
| Ski Erg | 00:09 | 04:32 to 04:23 | 2.2% |
| Sled Push | 00:00 | 02:02 to 02:02 | 0.0% |
| Burpees Broad Jump | 00:00 | 02:54 to 02:54 | 0.0% |
| Rowing | 00:00 | 04:34 to 04:34 | 0.0% |
| Sandbag Lunges | 00:00 | 04:15 to 04:15 | 0.0% |
| Wall Balls | 00:00 | 06:02 to 06:02 | 0.0% |
| Adona Rhustie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:00 | 00:00 | 04:36 +00:24 | 00:00 +00:00 |
| Ski Erg | 04:32 | 05:00 | 04:27 +00:05 | 04:36 +00:24 |
| Running 2 | 05:18 | 09:32 | 04:58 +00:20 | 09:03 +00:29 |
| Sled Push | 02:02 | 14:50 | 02:55 -00:53 | 14:01 +00:49 |
| Running 3 | 05:41 | 16:52 | 05:24 +00:17 | 16:56 -00:04 |
| Sled Pull | 04:52 | 22:33 | 04:57 -00:05 | 22:20 +00:13 |
| Running 4 | 06:02 | 27:25 | 05:23 +00:39 | 27:17 +00:08 |
| Burpees Broad Jump | 02:54 | 33:27 | 05:19 -02:25 | 32:40 +00:47 |
| Running 5 | 06:32 | 36:21 | 05:33 +00:59 | 37:59 -01:38 |
| Rowing | 04:34 | 42:53 | 04:49 -00:15 | 43:32 -00:39 |
| Running 6 | 06:12 | 47:27 | 05:25 +00:47 | 48:21 -00:54 |
| Farmers Carry | 02:44 | 53:39 | 02:11 +00:33 | 53:46 -00:07 |
| Running 7 | 06:16 | 56:23 | 05:23 +00:53 | 55:57 +00:26 |
| Sandbag Lunges | 04:15 | 01:02:39 | 05:07 -00:52 | 01:01:20 +01:19 |
| Running 8 | 06:27 | 01:06:54 | 06:00 +00:27 | 01:06:27 +00:27 |
| Wall Balls | 06:02 | 01:13:21 | 06:31 -00:29 | 01:12:27 +00:54 |
| Roxzone | 06:35 | 01:25:50 | 06:52 -00:17 | 01:25:50 |
Rhustie Adona delivered a commendable performance at the 2024 Melbourne Hyrox event, securing a position within the top 30% of all participants and top 35% in his age group. This indicates a solid competitive standing. Notably, Rhustie's strength-oriented segments like the Sled Push and Burpees Broad Jump were particularly strong, highlighting his robust physical conditioning in strength tasks.
However, his total running time was 4 minutes and 16 seconds slower than the average, suggesting that running is an area requiring attention. His pacing in the initial running segments (Running 1 to Running 4) indicates a tendency to start at a slower pace compared to the average. Overall, Rhustie's profile leans more towards strength, with a need to focus on enhancing his running efficiency and speed to create a more balanced hybrid athlete profile.
Rhustie should focus on improving his running efficiency and speed. Incorporate interval training sessions, such as 400m or 800m repeats, to build speed and endurance. Emphasize form with drills like high knees and butt kicks to enhance running mechanics. Additionally, consider tempo runs to build sustained speed.
To enhance performance in the Farmers Carry, focus on grip strength and core stability. Exercises like deadlifts, farmer's walks with varying weights, and planks will be beneficial. Pay attention to maintaining an upright posture and steady pace during the carry.
Improving transition efficiency can be achieved through practice drills simulating race conditions. Focus on quick and effective transitions between exercise zones, reducing downtime. Incorporate circuit training with minimal rest to mimic Roxzone demands.
Enhance pulling strength with exercises like bent-over rows and seated cable rows. Practice sled pulls with varying weights to build power and technique, ensuring a strong posture and steady pace throughout the pull.
To improve Wall Balls, work on leg strength and endurance with exercises like squats and lunges. Focus on maintaining a consistent squat depth and smooth, controlled ball throws to optimize performance.
Begin the race at a controlled pace to avoid early fatigue and gradually increase speed in later running segments. Implement a negative split strategy, where the second half of the race is faster than the first.
Practice smooth and quick transitions between exercise zones. Visualize the transition process and minimize downtime by preparing mentally and physically before reaching each zone.
Integrate compromised running into training, where running follows immediately after strength exercises, to simulate race fatigue and improve endurance and recovery between segments.
| Similar Athletes | |||
|---|---|---|---|
| Varela Fortes Stevie | 2023 Rotterdam | 01:25:59 | |
| Stevenson Paul | 2022 London | 01:25:53 | |
| De Gooijer Bas | 2023 Amsterdam | 01:25:59 | |
| Droegemueller Julian | 2023 Hamburg | 01:25:57 | |
| Barbieri Alessandro | 2024 Milan | 01:26:07 | |
| Szufnara Adrian | 2024 Gdansk | 01:26:07 | |
| Beke Béla | 2024 Paris | 01:25:52 | |
| Welzel Knut | 2020 Hannover | 01:25:49 | |
| Piga Luca | 2023 Stuttgart | 01:25:29 | |
| Cook Josh | 2024 Fort Lauderdale | 01:25:54 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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