Dive into this athlete’s performance at 2024 Dallas 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
734 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 734 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 734 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Quarles Garret'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 Quarles Garret'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 734 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 Quarles Garret'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 Quarles Garret'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
06:58.
Check the detail of the improvement plan below.
Based on 734 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Garret, let’s break down your performance at the 2024 Dallas HYROX. First off, hitting a rank of 761 out of 2857 athletes is no small feat—top 26% is a solid achievement! You definitely have a knack for pushing through, especially considering you placed 106th in your age group. Now, let’s talk about your overall time of 01:50:50. While it’s a respectable finish, there are definitely some areas we can fine-tune to help you crush your next event.
Your total running time of 00:57:33 is about 3:24 slower than average. This suggests that while you have a solid foundation in running, there’s room to work on your pacing and overall speed. Looking at your first running segment, you came out of the gate a bit slower than average, which may have set the tone for the rest of your race. Remember, it’s all about finding that sweet spot of pacing—too fast and you burn out, too slow and you leave time on the table. Based on your splits, it appears you might lean more towards a hybrid athlete profile, but we’ll need to sharpen that running edge a bit more. 🏃♂️💨
Segments to Improve:
Now, let’s dive into the segments where you can level up your game:
Total Running Time (00:57:33): This is a key area for improvement. To elevate your running performance, consider incorporating interval training into your weekly routine. Try 400m repeats at your goal race pace with equal rest time. Not only will this boost your speed, but it’ll also help you adapt to running on tired legs after those strength segments.
Roxzone (00:13:05): Spending too much time here means you might need to work on your transitions. To sharpen this skill, practice quick transitions in training. Set up a mini-HYROX at your gym where you can go from one exercise to the next with minimal downtime, timing yourself to see where you can cut back on those precious seconds.
Rowing (00:06:12): With a performance in the 97th percentile, you’ve got some work to do here. Focus on your technique and power output. Incorporate rowing intervals into your training—aim for 500m sprints followed by rest periods. Work on maintaining a strong core and proper form to maximize your efficiency.
Burpees Broad Jump (00:06:54): It seems like you’re losing a bit of time here. Practice this drill by breaking it into smaller sets. Work on your burpee form to ensure you’re explosive on the jump. Aim for a 3-5 round circuit of 10 burpees followed by broad jumps to build endurance and power.
Ski Erg (00:05:03): A small adjustment could yield big results! Try focusing on your arm drive and maintaining a strong core. Incorporate some specific Ski Erg workouts, such as 1-minute max effort sprints followed by 1 minute of easy skiing to build both power and endurance.
Sandbag Lunges (00:06:26): You’re already performing well here, but let’s turn it into a strength! Consider adding weighted lunges to your strength routine. Aim for sets of 8-10 per leg with increasing weight to develop that lower body strength further.
Race Strategies:
When you step onto that course next time, remember:
Pacing: Start out at a controlled pace for the first running segment. Work on finding your sweet spot so you can maintain energy throughout.
Transitions: Practice your transitions between exercises, and visualize how to smoothly move from one element to the next. It’s all about staying in the flow and not letting fatigue set in early!
Hydration and Nutrition: Make sure you’re fueled up before the race. Consider a small carb-rich snack 30 minutes before starting to give you that extra edge.
Conclusion:
Garret, you’ve shown that you have the grit to compete in HYROX, and with just a few tweaks, you can take your performance to the next level. Remember what they say: “Success is the sum of small efforts, repeated day in and day out.” Keep pushing yourself, stay consistent, and don’t forget to enjoy the ride. 💪
Next time, let’s aim for that top 100 in your age group! You're already on the right path—just a little fine-tuning and you'll be unstoppable. And remember, if running were easy, it would be called ‘sitting’! Keep hustling, Garret! I’m here to help you crush it, The Rox-Coach! 💥