Dive into this athlete’s performance at 2023 Chicago 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.
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.
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.
This section showcases the entire Vos John'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 Vos John's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Vos John'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.
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 Vos John'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 03:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:54 | 07:54 to 06:00 | 63.3% |
| Sled Push | 00:30 | 04:01 to 03:31 | 16.7% |
| Sandbag Lunges | 00:16 | 06:32 to 06:16 | 8.9% |
| Rowing | 00:12 | 05:22 to 05:10 | 6.7% |
| Run Total | 00:08 | 49:15 to 49:07 | 4.4% |
| Ski Erg | 00:00 | 04:41 to 04:41 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:00 to 06:00 | 0.0% |
| Farmers Carry | 00:00 | 02:33 to 02:33 | 0.0% |
| Wall Balls | 00:00 | 07:30 to 07:30 | 0.0% |
| Vos John | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:15 | 00:00 | 05:13 -00:58 | 00:00 +00:00 |
| Ski Erg | 04:41 | 04:15 | 04:42 -00:01 | 05:13 -00:58 |
| Running 2 | 05:41 | 08:56 | 05:45 -00:04 | 09:55 -00:59 |
| Sled Push | 04:01 | 14:37 | 03:29 +00:32 | 15:40 -01:03 |
| Running 3 | 06:48 | 18:38 | 06:19 +00:29 | 19:09 -00:31 |
| Sled Pull | 07:54 | 25:26 | 06:03 +01:51 | 25:28 -00:02 |
| Running 4 | 06:26 | 33:20 | 06:18 +00:08 | 31:31 +01:49 |
| Burpees Broad Jump | 06:00 | 39:46 | 06:54 -00:54 | 37:49 +01:57 |
| Running 5 | 06:45 | 45:46 | 06:34 +00:11 | 44:43 +01:03 |
| Rowing | 05:22 | 52:31 | 05:12 +00:10 | 51:17 +01:14 |
| Running 6 | 06:18 | 57:53 | 06:22 -00:04 | 56:29 +01:24 |
| Farmers Carry | 02:33 | 01:04:11 | 02:35 -00:02 | 01:02:51 +01:20 |
| Running 7 | 06:27 | 01:06:44 | 06:19 +00:08 | 01:05:26 +01:18 |
| Sandbag Lunges | 06:32 | 01:13:11 | 06:27 +00:05 | 01:11:45 +01:26 |
| Running 8 | 06:39 | 01:19:43 | 07:34 -00:55 | 01:18:12 +01:31 |
| Wall Balls | 07:30 | 01:26:22 | 08:23 -00:53 | 01:25:46 +00:36 |
| Roxzone | 09:34 | 01:43:17 | 09:08 +00:26 | 01:43:17 |
To improve in the Sled Pull segment, John should focus on increasing his overall strength and power. Incorporating exercises such as deadlifts, squats, and lunges into his training routine will help him develop the necessary muscle strength for this segment. Additionally, practicing the sled pull technique with proper form and using heavier weights will improve his efficiency during the race.
In the Running 3 segment, John was 30 seconds slower than average. To improve in this area, he should focus on increasing his cardiovascular endurance and speed. Incorporating interval training, such as running sprints and hill repeats, will help him build his speed and endurance. Additionally, incorporating plyometric exercises, such as box jumps and jump squats, will improve his explosive power and overall running performance.
The Roxzone segment was 27 seconds slower than average, indicating that John spent more time resting or took longer transitions. To improve in this area, he should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) into his training routine will help improve his cardiovascular fitness and allow him to recover faster between exercises. Additionally, practicing quick transitions between exercises during training sessions will help him become more efficient during the race.
In the Running 5 segment, John was 14 seconds slower than average. To improve in this area, he should focus on improving his endurance and pacing. Incorporating longer distance runs into his training routine will help him build his endurance. Additionally, practicing pacing strategies during training runs, such as negative splits or interval pacing, will help him maintain a consistent speed throughout the race.
In the Rowing segment, John was 13 seconds slower than average. To improve in this area, he should focus on improving his rowing technique and overall fitness. Incorporating rowing intervals into his training routine will help him improve his rowing efficiency and build his cardiovascular endurance. Additionally, practicing proper rowing form, including a strong leg drive and efficient arm position, will help him maximize his power output during the race.
By focusing on these areas of improvement and implementing the suggested training strategies and techniques, John can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Ford Jake | 2024 Birmingham | 01:43:47 | |
| Bezuidenhout Wayne | 2023 London | 01:43:03 | |
| Whitewick Mark | 2024 Stockholm | 01:43:39 | |
| Olorenshaw Simon | 2024 Birmingham | 01:43:09 | |
| Garcia Yves | 2024 Bilbao | 01:42:47 | |
| Barth Jon | 2024 Chicago Navy Pier | 01:43:06 | |
| 刘 运北 | 2024 Beijing | 01:43:33 | |
| Price Christian | 2024 Melbourne | 01:43:36 | |
| Mason Bruce | 2023 Chicago | 01:43:05 | |
| Sorbello Vincent | 2024 Sydney | 01:42:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Chicago - North American Open Championship | 02:07:57 | |
| 2024 Chicago Navy Pier | 01:47:46 | |
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