Dive into this athlete’s performance at 2024 Copenhagen 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 Stålnacke Staffan'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 Stålnacke Staffan'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 Stålnacke Staffan'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 Stålnacke Staffan'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
06:52.
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:
Staffan Stålnacke's performance in the 2024 Copenhagen HYROX race places him impressively within the top 49% of all athletes and secures a second-place finish in his age group of 65-69. His overall time of 01:30:12, coupled with a total running time significantly faster than average, showcases a pronounced runner's profile. Despite his superior running ability, Stålnacke's performance in several strength-focused segments suggests room for substantial improvement. Notably, his pacing in the initial running segment was slower than average, indicating a possibly cautious start, but his consistent improvement in subsequent runs suggests excellent stamina and pacing strategy.
Segments to Improve:
Wall Balls: The most significant area for improvement is the Wall Balls segment, where Stålnacke's time was three minutes slower than average. Focusing on high-intensity interval training (HIIT) that combines cardiovascular exercises with strength training, particularly exercises that target the shoulders, quadriceps, and core, can enhance performance. Incorporating exercises like thrusters, medicine ball slams, and kettlebell swings can improve explosive power and endurance required for this segment.
Sled Pull: Another area for improvement is the Sled Pull, where Stålnacke was over a minute slower than average. Increasing lower body strength through weight training exercises such as deadlifts, squats, and leg presses will be beneficial. Additionally, practicing sled pulls with progressively heavier weights can help acclimate his body to the demands of this segment.
Sandbag Lunges: The Sandbag Lunges also presented a challenge, being 45 seconds slower than average. Incorporating lunges with various weights and increasing core stability exercises will aid in improving balance and endurance. Practicing lunges with uneven weights can mimic the instability experienced during the race and improve overall performance in this segment.
Burpees Broad Jump: Improving the Burpees Broad Jump time, which was 29 seconds slower than average, could be achieved by integrating plyometric exercises into training. Exercises such as box jumps, broad jumps, and plyometric push-ups will enhance explosive strength and stamina, directly benefiting this segment.
Race Strategies:
Start Strong: Considering Stålnacke's cautious start in the initial running segment, a strategy to slightly increase the initial pace without exhausting reserves could benefit overall time. Warming up thoroughly before the race can also prepare the body for a stronger start.
Transition Efficiency: Improving transition times between exercises, especially in the Roxzone, is crucial. Practicing quick transitions in training, focusing on reducing rest times and optimizing movement between stations, will help decrease overall time.
Strength and Endurance Balance: Given Stålnacke's runner profile, incorporating more strength training without compromising running fitness is essential. A balanced training program that includes both strength and endurance work will ensure improvements in weaker segments without losing running prowess.
Pacing and Stamina: Continuous assessment of pacing strategy throughout the race, especially after strength segments, will help in maintaining a consistent performance across all parts of the race. Interval training that simulates the race's structure, alternating between running and strength exercises, can improve stamina and pacing.
By addressing these specific areas of improvement with targeted training and strategic race pacing, Staffan Stålnacke can expect to see significant enhancements in his HYROX race performance. The combination of strength gains, efficient transitions, and a well-executed pacing strategy will be key to achieving a better overall time and ranking in future races.
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