Symes Jacob
Hyrox Result
Dive into this athlete’s performance at 2024 Birmingham 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.
Race Summary
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 Symes Jacob'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 Symes Jacob'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 Symes Jacob'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 Symes Jacob'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
05:14.
Check the detail of the improvement plan below.
02:42
Potential Improvement
51.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jacob Symes demonstrated solid performance in the 2024 Birmingham HYROX event. His overall rank placed him in the top 49% of all athletes and within the top 54% of his age group. Especially noteworthy was his total running time, which was 03:27 faster than the average time. This indicates that Jacob has a strong runner's profile and his running ability is a clear strength. However, there is room for improvement in the strength-focused segments of the race, as well as in his pacing strategy.
His performance in the first segment, Running 1, was slower than the average, indicating that Jacob might have started too slow. However, he was able to adjust his pace by Running 2 and maintained an above-average speed for the rest of the running segments. This shows resilience and adaptability, but also highlights the need for a more effective pacing strategy from the onset to maximize performance.
Segments to Improve:
- Sled Pull: This was Jacob's most challenging segment, with a time 02:34 slower than the average. Specific exercises to improve his sled pulling performance could include heavy rope pulls and sled drags to build strength and endurance. Working on his form, ensuring he maintains a low centre of gravity and uses his whole body, not just his arms, to pull the sled, could also help.
- Sandbag Lunges: His time in this segment was 00:46 slower than the average. Incorporating more weighted lunges and squats into his routine could help increase his strength and endurance for this segment. Practicing lunges with a sandbag across his shoulders could also help him get used to the feel and balance of the exercise.
- Burpees Broad Jump: Jacob's performance in this segment was 00:30 slower than the average. Plyometric exercises like box jumps, skipping rope, and of course, more burpees could help improve his explosiveness and overall time in this segment.
- Farmers Carry: His time here was 00:32 slower than the average. Weighted carries (like kettlebell or dumbbell carries) can help improve grip strength, which is crucial for this segment. Adding grip-strengthening exercises to his routine, like farmers walks or dead hangs, could also help.
Race Strategies:
Considering Jacob's strong running ability, he should leverage this strength by maintaining a consistent pace from the start of the race, rather than starting too slow and needing to make up time in later segments. He should also work on his transition times to minimize rest periods between segments, which could further improve his overall time.
In strength-focused segments, Jacob should focus on maintaining proper form to maximize efficiency and prevent fatigue. For example, in the sled pull, using his whole body rather than just his arms could conserve energy and improve his time.
Given his slower performance in the Farmers Carry, Jacob could also benefit from incorporating compromised running scenarios into his training. This would involve running immediately after completing a strength exercise, like a weighted carry, to simulate the fatigue experienced during the race and improve his resilience and recovery.
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator