Dive into this athlete’s performance at 2024 Singapore 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 Han Dobson'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 Han Dobson'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 Han Dobson'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 Han Dobson'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
04:57.
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
Dobson Han delivered a commendable performance, finishing in the top 38% of all athletes and within his age group. His overall time of 01:40:28 showcased his potential, with a total running time of 00:47:35, which is 01:49 faster than the average, indicating a strong runner profile. His best running lap was an impressive 00:05:23. Han's primary strength lies in his running abilities, particularly in segments where he consistently surpassed the average times. However, his pacing strategy could be optimized, as he started slightly slower than average in the initial running segment, suggesting room for improvement in race start strategy.
Segments to Improve
Sled Pull (00:08:35): This was significantly slower than average. To enhance performance, Han should focus on building upper body and grip strength. Recommended exercises include:
Deadlifts: Improve overall strength, focusing on grip and back muscles.
Pull-ups and Rows: Develop upper body strength and endurance.
Heavy Rope Pulls: Simulate sled pull conditions.
Roxzone (00:09:02): Transition times were slower, indicating a need for better endurance and efficiency. Suggestions:
EMOM (Every Minute on the Minute) Workouts: Enhance cardiovascular fitness and transition efficiency.
Practice Transitions: Set up stations to simulate race conditions and practice quick transitions between exercises.
Farmers Carry (00:03:18): Improve grip and core strength. Recommended workouts:
Farmers Walks with Heavy Dumbbells: Focus on maintaining a strong grip and posture.
Kettlebell Swings: Enhance core and grip strength.
Ski Erg (00:05:21) and Rowing (00:05:47): Focus on technique and cardiovascular endurance. Drills:
Interval Training: Alternate between high and low-intensity strokes to boost endurance.
Technique Drills: Work on maintaining an efficient stroke rate and form.
Wall Balls (00:07:42): Slight improvement needed in endurance and technique:
Plyometric Drills: Boost power and agility.
Wall Ball Technique Practice: Focus on maintaining an efficient and consistent release.
Race Strategies
Start Strong: To avoid starting too slow, incorporate a warm-up routine that includes dynamic stretches and short sprints to prepare the body for race pace.
Optimize Transitions: Focus on smooth and quick transitions, minimizing time spent in the Roxzone. Practice transitioning between exercises during training sessions.
Balanced Pacing: Maintain a consistent pace, conserving energy for strength segments while leveraging running strengths to gain time.
Compromised Running: Simulate race conditions by practicing running immediately after strength exercises to adapt the body to these demands.