Dive into this athlete’s performance at 2024 Marseille 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 Rasoldier Riana'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 Rasoldier Riana'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 Rasoldier Riana'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 Rasoldier Riana'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
04:55.
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:
Riana, you put in a commendable effort at the 2024 Marseille Hyrox, finishing with a time of 01:32:50, placing you in the top 75% overall and top 77% in your age group. That's a solid foundation to build on! Your total running time of 00:44:37 is impressive—1:15 faster than average—showing that you have a runner's profile. Your best running lap of 00:04:49 highlights your speed potential. However, it seems you started a bit too conservatively in the first running segment with a time of 00:06:20, which was 1:27 slower than average. This might have set a slower rhythm for the rest of the race. Remember, pacing is crucial: "You can't win the race on the first lap, but you can definitely lose it!"
Segments to Improve:
Now, let's dig into the segments with the most potential for improvement:
Sandbag Lunges (00:08:12) - This segment was a major time sink, clocking in 2:35 slower than average. To improve this, focus on:
Form Corrections: Make sure your core is engaged and your back is straight. This will help you maintain balance and power through each lunge.
Drills: Incorporate weighted lunges into your training, aiming for higher repetitions with lighter weights to build endurance. Try 3 sets of 15-20 reps per leg, focusing on form.
Compromised Running Practice: After a set of lunges, run 400 meters to simulate the Hyrox environment and adapt your legs to running post-strength work.
Sled Pull (00:06:32) - This segment was 1:08 slower than average. To tackle this challenge, consider:
Strength Training: Focus on heavy deadlifts and bent-over rows to enhance your pulling strength. Incorporate sled pulls into your workouts, aiming for distances that mimic race conditions.
Technique Work: Practice your pulling technique. Ensure your hips are low and your back is straight to maximize efficiency.
Transitional Drills: After sled pulls, run 200 meters to adjust your running form and ensure your legs are primed for the next segment.
Rowing (00:05:34) - This was 0:36 slower than average. To boost your rowing performance, try:
Interval Training: Implement rowing intervals. Row for 500 meters at a high intensity, rest for 1-2 minutes, and repeat 5 times. This will build your endurance and speed.
Technique Focus: Work on your stroke efficiency. Keep your core engaged, and ensure a smooth pull and recovery for maximum power.
Compromised Running Workouts: After rowing sessions, do short runs (200-400 meters) to simulate the transition fatigue.
Race Strategies:
Here are some race strategies to help you optimize your performance:
Pacing Strategy: Start your first run segment slightly faster, aiming for an average of around 00:05:00. This will help you establish a rhythm early on.
Segment Management: Focus on maintaining a consistent pacing strategy across the sled push and pull. Transition quickly into the next running segment without overthinking the rest periods—think speed, not rest!
Mindset Preparation: Remember, every rep counts! Approach each exercise with the mindset of moving forward. As David Goggins says, "You have to be willing to go to war with yourself."
Conclusion:
Riana, your Hyrox journey is just beginning, and there’s no limit to what you can achieve! Use the time between training sessions wisely; work on those weaknesses and turn them into strengths. Remember to embrace the discomfort—it’s where the growth happens! 💪
As you lace up for your next race, keep this in mind: "The only thing standing between you and your goal is the story you keep telling yourself as to why you can't achieve it." So, rewrite that story! You've got this! 💥🏆
Keep pushing, keep grinding, and remember, I’m here to help you every step of the way. Let's turn those weaknesses into strengths and crush the next race! Cheers from The Rox-Coach!
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men