Dive into this athlete’s performance at 2024 Brisbane 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 Powell 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 Powell John'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 Powell 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.
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 Powell 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
07:24.
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
John Powell delivered a solid performance in the 2024 Brisbane HYROX race, finishing in the top 37% overall and the top 39% in his age group. His overall time of 01:33:12 showcases a strong athletic capability. However, his total running time of 00:47:37, which is 01:19 slower than average, indicates room for improvement in running efficiency. His initial running segments were significantly faster than average, suggesting he may have started too fast, which could have affected his performance in later segments, particularly in strength-based exercises like the sled pull. Overall, John exhibits a more balanced profile with a slight leaning towards strength, as evidenced by his solid performance in strength-focused exercises like the sled push and burpees broad jump.
Segments to Improve
Sled Pull (00:08:43, 03:18 slower than average)
Training Techniques: Focus on building upper body and core strength. Incorporate exercises like the bent-over row, deadlifts, and pull-ups into the training routine.
Specific Drills: Sled drag exercises with varying weights and distances to mimic race conditions. Practice transitioning from running to sled pull to improve compromised running scenarios.
Total Running Time (00:47:37, 01:19 slower than average)
Training Techniques: Implement interval training to improve speed and endurance. Include tempo runs to enhance aerobic capacity.
Specific Drills: Fartlek runs and hill sprints to build explosive power and speed. Focus on maintaining a steady pace throughout the run.
Wall Balls (00:08:02, 00:46 slower than average)
Training Techniques: Enhance leg strength and coordination. Work on squat form and efficiency.
Specific Drills: Incorporate wall ball practice with varying weights, focusing on a continuous, fluid motion. Use box jumps and squats to improve power.
Race Strategies
Pacing: Consider starting the race at a slightly slower pace to conserve energy for strength-based exercises and later running segments. This strategy could prevent fatigue and improve performance in the more challenging segments.
Transitions: Focus on reducing time in the roxzone by practicing quick transitions between exercises. This can be done by rehearsing the race sequence during training sessions.
Compromised Running Scenarios: Train specifically for compromised running scenarios, where the legs may feel heavy post-exercise. This can be done by running immediately after strength exercises like wall balls or sled pulls.