Dive into this athlete’s performance at 2024 Sydney 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
544 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 Pro 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 544 athletes with similar finish time in Hyrox Pro 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 544 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Green Shane'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 Green Shane'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 544 athletes with similar finish time in Hyrox Pro 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 Green Shane'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 Pro 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 Green Shane'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
05:37.
Check the detail of the improvement plan below.
Based on 544 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Shane Green delivered a commendable overall performance in the 2024 Sydney HYROX PRO race, securing a 37th place finish out of 179 athletes, placing him in the top 20%. Within his age group (45-49), he impressively ranked 2nd, showcasing his competitive edge among peers. Shane demonstrated remarkable strength, particularly in the Sled Push and Wall Balls segments, with his wall ball time being significantly faster than the average. However, his total running time was slower than average by 2:48, indicating potential for improvement in running performance. Shane's pacing strategy suggests he might have started the race slightly too fast, as evidenced by his swift Running 1 segment, followed by slower performances in subsequent runs. This pattern, combined with his strength in exercises, suggests Shane has a hybrid profile leaning more towards strength than running.
Segments to Improve
Total Running Time: Shane's total running time was 2:48 slower than average. To improve running efficiency, Shane should focus on enhancing both speed and endurance. Training Strategies: Implement interval training sessions with varied intensities to boost speed (e.g., 400m repeats at 5K pace). Incorporate long, steady-state runs to build endurance. Add plyometric drills, like box jumps, to increase explosive power.
Burpees Broad Jump: Time was 10 seconds slower than average. Shane can benefit from improving explosive strength and agility. Training Strategies: Perform burpee variations focusing on speed and form, such as burpee tuck jumps. Include agility ladder drills to enhance quickness and coordination.
Roxzone: With a time 2 seconds slower than average, transition efficiency can be enhanced. Training Strategies: Practice quick transitions between exercises during workouts. Use circuit training to simulate race conditions, focusing on minimizing rest between stations.
Ski Erg: Shane was 15 seconds slower than average. Improving upper body endurance and technique will be beneficial. Training Strategies: Incorporate high-intensity interval training (HIIT) on the Ski Erg, focusing on maintaining form. Strengthen the upper body with exercises like pull-ups and seated rows.
Race Strategies
Pacing: To prevent early fatigue, adopt a more conservative start to maintain consistent energy levels throughout the race. Consider even or negative splits to ensure a strong finish.
Transition Efficiency: Practice smooth and quick transitions between different exercise zones to reduce Roxzone time. Visualize the transition process during training to enhance mental preparedness.
Compromised Running: Integrate compromised running drills in training, where running is combined with strength exercises. For example, alternate between sled pushes and running to simulate race conditions.
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 Pro Men