Hough Jaco Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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 827 similar athletes.

Performance Highlights

RSA RSA Flag Men 55-59 #113007 01:48:03 🥉 in AG | Top 75.0% 217th | Top 87.9%
-00:50
51:40
Run Total
-00:05
06:28
Avg. Lap
+00:15
05:38
Best Lap
+03:19
49:10
Workout Total
+00:25
06:08
Avg. Workout
-02:26
07:18
Roxzone

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 827 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 827 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Hough Jaco'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 Hough Jaco'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 827 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 Hough Jaco'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 Hough Jaco'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 06:16. Check the detail of the improvement plan below.

03:11 Potential Improvement 50.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:11 11:52 to 08:41 50.8%
Sandbag Lunges 01:38 08:15 to 06:37 26.1%
Run Total 00:52 51:40 to 50:48 13.8%
Burpees Broad Jump 00:33 07:44 to 07:11 8.8%
Farmers Carry 00:02 02:46 to 02:44 0.5%
Ski Erg 00:00 04:46 to 04:46 0.0%
Sled Push 00:00 02:31 to 02:31 0.0%
Sled Pull 00:00 06:01 to 06:01 0.0%
Rowing 00:00 05:15 to 05:15 0.0%

Splits Time

Hough Jaco Perfect Race
Splits Total Average Total
Running 1 05:49 00:00 05:22 +00:27 00:00 +00:00
Ski Erg 04:46 05:49 04:45 +00:01 05:22 +00:27
Running 2 05:38 10:35 05:55 -00:17 10:07 +00:28
Sled Push 02:31 16:13 03:38 -01:07 16:02 +00:11
Running 3 06:06 18:44 06:34 -00:28 19:40 -00:56
Sled Pull 06:01 24:50 06:22 -00:21 26:14 -01:24
Running 4 06:26 30:51 06:33 -00:07 32:36 -01:45
Burpees Broad Jump 07:44 37:17 07:25 +00:19 39:09 -01:52
Running 5 06:32 45:01 06:50 -00:18 46:34 -01:33
Rowing 05:15 51:33 05:16 -00:01 53:24 -01:51
Running 6 06:39 56:48 06:37 +00:02 58:40 -01:52
Farmers Carry 02:46 01:03:27 02:40 +00:06 01:05:17 -01:50
Running 7 06:33 01:06:13 06:36 -00:03 01:07:57 -01:44
Sandbag Lunges 08:15 01:12:46 06:53 +01:22 01:14:33 -01:47
Running 8 08:01 01:21:01 08:01 +00:00 01:21:26 -00:25
Wall Balls 11:52 01:29:02 08:52 +03:00 01:29:27 -00:25
Roxzone 07:18 01:48:03 09:44 -02:26 01:48:03
Based on 827 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Jaco Hough delivered a commendable performance at the 2024 Cape Town Hyrox event, securing an overall rank of 217, placing him in the top 55% of all competitors. Within his age group, he achieved an impressive 3rd place, highlighting his competitiveness among peers. His total running time was 51:40, which was 1:06 faster than the average, indicating a strong runner profile. However, his pacing analysis suggests a slightly slow start in Running 1, which he corrected in subsequent running segments. Jaco exhibits a hybrid profile with a slight edge in running, as evidenced by his overall faster running times compared to the average, but he should focus on improving his strength exercises.

Segments to Improve

  • Wall Balls: Being 3:08 slower than average, this segment offers substantial room for improvement. Focus on improving shoulder endurance and core stability. Suggested exercises include:
    • Wall Ball Shots: Practice with lighter balls to perfect form, gradually increasing weight.
    • Overhead Squats: Enhance shoulder stability and core strength.
    • Wall Sit with Medicine Ball: Build endurance while holding a medicine ball above head.
  • Sandbag Lunges: At 1:23 slower than average, enhance leg strength and balance. Recommended drills:
    • Weighted Lunges: Perform with varying weights to improve strength and stability.
    • Step-ups with Sandbag: Mimic the motion under load to improve muscle memory.
    • Core Rotations: Use a medicine ball to improve core stability during dynamic movements.
  • Burpees Broad Jump: To close the 26-second gap, focus on explosive power and endurance:
    • Plyometric Drills: Box jumps and burpee box jumps for explosive strength.
    • Core Drills: Plank variations to maintain strong form throughout the motion.
  • Farmers Carry: Slightly slower by 5 seconds. Focus on grip strength and core endurance:
    • Heavy Farmers Walks: Use heavier weights to enhance grip strength and core stability.
    • Dead Hangs: Improve grip strength and shoulder endurance.

Race Strategies

  • Transition Efficiency: Jaco's Roxzone time was significantly faster than average, showcasing efficient transitions. Maintain this by practicing quick transitions in training sessions.
  • Pacing Strategy: Avoid slow starts by incorporating interval training to simulate race conditions, ensuring a balanced pace throughout the event.
  • Compromised Running Training: Post-exercise running segments should be practiced more intensively, following strength workouts to simulate fatigue and improve endurance.
  • Strength-Endurance Balance: As a runner with a hybrid profile, focus on strength-endurance workouts to balance running prowess with strength demands in events like Wall Balls and Sandbag Lunges.
Similar Athletes
Hoang Long 2024 Melbourne 01:48:14
Keith Alfred 2023 Chicago - North American Open Championship 01:48:20
Paternostre Jérémy 2024 Paris 01:48:27
Tan Ijoe 2024 Singapore National Stadium 01:47:56
Bourgondien Jarno 2024 Amsterdam 01:48:18
Oates Jonathan 2023 Manchester 01:48:01
Murphy Glenn 2024 Singapore National Stadium 01:48:09
Bin Jumari Mohamad Juraime 2024 Singapore National Stadium 01:48:20
Snyder Darren 2024 Ciudad de Mexico 01:48:01
Finlay Michael 2024 Dublin 01:47:43

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