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
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 Lillas Matt'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 Lillas Matt'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 Lillas Matt'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 Lillas Matt'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
05:38.
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
Matt Lillas delivered an impressive performance at the 2024 Sydney Hyrox event, securing an overall rank of 66 out of 1,059 athletes, placing him in the top 6%. Within his age group (40-44), he ranked 9th, positioning him among the top 5% of 153 athletes. His overall time was 01:09:56, demonstrating a commendable balance of endurance and strength.
Upon reviewing his pacing, it appears Matt started the race slightly too fast in the initial running segment, with Running 1 being significantly faster than average, which may have led to a gradual slowdown in subsequent running segments. His total running time was just 50 seconds slower than average, indicating a strong running profile. However, his strength exercises like the Sled Pull and Wall Balls could use some focus, suggesting a hybrid athlete profile with potential for improvement in certain strength tasks.
Segments to Improve
Ski Erg: To improve efficiency in the Ski Erg, focus on technique to reduce wasted energy. Drills: Practice with intervals, aiming for high power output with short rest periods. Exercises: Incorporate core stabilization exercises like planks and rotational core exercises to enhance power transfer.
Sled Pull: Work on form and technique to enhance power and speed. Drills: Perform sled pulls with varying weights and distances to build strength and endurance. Exercises: Include deadlifts and bent-over rows to strengthen the posterior chain.
Wall Balls: Focus on improving explosive power and endurance. Drills: Practice wall ball throws with varying weights to develop consistency and stamina. Exercises: Squat-to-press movements and plyometric exercises like box jumps can help build explosive strength.
Sandbag Lunges: Enhance stability and leg strength. Drills: Perform lunges with a sandbag, focusing on maintaining balance and control. Exercises: Incorporate single-leg exercises like Bulgarian split squats and step-ups to improve unilateral strength and stability.
Race Strategies
Controlled Start: Start the race at a more controlled pace to conserve energy for later segments. Focus on maintaining a steady rhythm in the initial running segments to avoid early fatigue.
Transition Efficiency: Although Matt's Roxzone time was excellent, maintaining focus during transitions can further improve performance. Practice quick transitions in training to minimize downtime between zones.
Compromised Running Drills: Incorporate running drills immediately following strength exercises to simulate race conditions. This will help Matt adapt to the fatigue experienced during transitions from strength to running segments.
With targeted training and strategic adjustments, Matt can enhance his performance in future Hyrox races, turning areas of improvement into strengths and further improving his overall race time.
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