Dive into this athlete’s performance at 2024 Stuttgart 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 Novak Aël'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 Novak Aël'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 Novak Aël'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 Novak Aël'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
01:33.
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
Aël Novak delivered a commendable performance at the 2024 Stuttgart Hyrox event, securing an overall rank of 152 out of 1130 athletes, placing him in the top 13%. Within his age group of 16-24, he ranked 12th out of 100 athletes, demonstrating strong competitiveness. His total running time was 01:10 faster than the average, indicating a strong running profile. However, his Roxzone time was significantly slower than average, suggesting room for improvement in transitions and overall fitness. His pacing strategy was generally effective, although he started slightly slower in Running 1 and finished with a slower Running 8 segment, which indicates some fatigue towards the end.
Segments to Improve
Roxzone (00:08:29): The time spent in transition was 03:06 slower than average. This suggests a need for improved transition efficiency and overall fitness.
Training Strategies: Incorporate high-intensity interval training (HIIT) to build cardiovascular endurance and speed up recovery between intense efforts.
Exercises: Practice quick transitions by setting up a mini race course with different exercise stations. Time the transitions and aim to reduce transition time in each session.
Wall Balls (00:05:25): Although faster than average, this segment lagged behind the 25th percentile.
Training Strategies: Focus on improving squat strength and overhead power through compound lifts and dynamic exercises.
Exercises: Include thrusters and overhead squats in the routine. Work on wall ball technique, ensuring full depth squats and powerful upward thrusts.
Burpees Broad Jump (00:04:11): This segment was slightly faster than average but can be optimized further.
Training Strategies: Enhance explosive power and efficiency in burpees through plyometric training and agility drills.
Exercises: Perform box jumps, lateral bounds, and burpee variations. Focus on minimizing rest time between reps.
Race Strategies
Start Steady, Finish Strong: Aim to maintain a consistent pace throughout the race, avoiding early fatigue. Consider slightly faster pacing in initial running segments while leaving energy for the final running lap.
Transition Practice: Dedicate specific training sessions to simulate race conditions, focusing on reducing Roxzone time through efficient transitions.
Compromised Running Drills: Include compromised running drills, such as running immediately after high-intensity exercises like sled pushes or burpees, to condition the body for running under fatigue.
Strengthen Weak Links: Regularly assess performance in weaker segments like Wall Balls and Burpees Broad Jump, and adjust training to focus on these areas, ensuring gradual and consistent improvement.