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 Holt Carl'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 Holt Carl'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 Holt Carl'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 Holt Carl'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
05:44.
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
Carl Holt delivered a commendable performance at the 2024 Singapore Hyrox race, finishing in the top 25% overall and securing the top position in his age group. His performance reveals a hybrid athlete profile, with a slight inclination toward strength exercises, as evidenced by his exceptional sled push and sled pull times. Despite a total running time that was slightly slower than the average, Carl demonstrated consistent pacing across most running segments, but his final running segment suggests he might have started with a pace that was slightly too aggressive.
Segments to Improve
Wall Balls: With this segment being 1:32 slower than average, there's significant room for improvement. Focus on building shoulder and core endurance. Include exercises like shoulder presses, wall sit with ball throws, and core stabilization drills. Form correction should emphasize proper squat depth and accuracy in hitting the target.
Burpees Broad Jump: Being 53 seconds slower than average, Carl should work on explosive power and agility. Incorporate plyometric exercises such as box jumps and lateral jumps. Practice burpee form to ensure efficiency, focusing on minimizing transition time between movements.
Ski Erg: Work on technique efficiency to close the 15-second lag. Incorporate interval training on the Ski Erg with a focus on maintaining a consistent pull technique. Strengthening the upper back and arms through rowing exercises will enhance performance.
Roxzone: Although faster than average, the Roxzone can still be optimized by focusing on transition drills and improving overall fitness. Practice race-specific transition drills to minimize downtime between exercise zones.
Race Strategies
Pacing: Start the race with a moderate pace to conserve energy for the latter stages. Use the first few running segments to settle into a rhythm, avoiding the temptation to chase early gains.
Compromised Running: Train for running under fatigue by incorporating compromised running drills post-strength exercises. This will help in maintaining speed during the running segments following demanding stations like burpees broad jump.
Energy Management: Focus on nutrition and hydration strategies before and during the race to ensure sustained energy levels, particularly in the latter stages.