Dive into this athlete’s performance at 2024 Amsterdam 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 Pare Alex'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 Pare Alex'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 Pare Alex'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 Pare Alex'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
05:54.
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
Alex Pare delivered a commendable performance in the 2024 Amsterdam HYROX event, securing an overall rank of 472 out of 3118 athletes, placing him in the top 15% overall and top 14% in his age group. His overall time was 01:16:03. Alex has a strong start in the initial running segments but tends to slow down in subsequent runs, suggesting a need for better pacing strategies. His total running time was 00:40:09, which is 01:26 slower than the average, indicating that his strength is more in the hybrid segments rather than pure running. Notably, his performance in strength-based exercises like the Sled Push and Pull, Burpees Broad Jump, and Sandbag Lunges shows a strong strength profile, while running and certain endurance segments like the Wall Balls could be improved.
Segments to Improve
Running: Alex's running performance, at 00:40:09 total, was slower than average. To improve, Alex should incorporate interval training into his routine to enhance his speed endurance. Suggested exercises: 400m repeats at a pace faster than race pace, with short recovery times to simulate race conditions. Incorporate tempo runs focused on maintaining a steady pace for longer distances to build endurance.
Wall Balls: This was a challenging segment for Alex, with a time of 06:45, which was 01:16 slower than average. Improving this requires strength endurance and technique refinement. Suggested exercises: Incorporate thrusters and high-rep squats into workouts to build strength endurance. Focus on efficient squat depth and consistency in ball target hits to improve form.
Ski Erg and Rowing: These endurance segments were also challenging. For the Ski Erg, Alex can benefit from technique improvement sessions focusing on posture and stroke efficiency. Suggested exercises: Include longer, steady-state Ski Erg sessions to build aerobic capacity and interval-based workouts to improve power and efficiency. For rowing, practice steady-state rowing with a focus on powerful strokes, followed by high-intensity intervals to simulate race conditions.
Race Strategies
Pacing Strategy: Alex should aim for a more consistent pace across all running segments. Starting too fast can lead to fatigue, affecting later performance. Implementing negative splits in training—where the second half of the run is faster than the first—can teach Alex to manage energy reserves effectively.
Transition Efficiency: While Alex's Roxzone time was faster than average, continuous improvement can yield better results. Practicing transitions between exercises in training, focusing on minimizing rest periods, and maintaining a steady heart rate can enhance overall performance.
Nutrition and Hydration: Fueling strategies before and during the race can impact performance. Alex should experiment with different nutrition plans during training to find the most effective pre-race meal and mid-race refueling strategies, ensuring sustained energy levels throughout the race.