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.
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 Jones Daniel'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 Jones Daniel'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 Jones Daniel'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 Jones Daniel'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
04:46.
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
Athlete Performance Overview
Daniel Jones showcased an impressive performance in the 2024 Birmingham HYROX race, ranking within the top 32% of his age group and the top 28% of overall participants. Notably, his overall time of 01:22:46 and total running time of 00:39:05 indicate his strength lies primarily in running, as he was faster than the average by 02:30. His best running lap of 00:04:31 further highlights his running prowess. However, it is also clear that there is room for improvement in his execution of strength-based exercises and transitions.
Segments to Improve
Burpees Broad Jump: This segment was significantly slower than average, demonstrating a clear area for improvement. To enhance performance, Daniel could incorporate more plyometric training into his routine, focusing particularly on exercises that target the quads, glutes, and hamstrings, such as squat jumps and box jumps. Also, practicing the actual burpee broad jump movement will help improve technique and efficiency.
Sled Pull: Another slower-than-average segment, Daniel might benefit from incorporating more strength training specifically targeting his posterior chain muscles. Exercises such as deadlifts, kettlebell swings, and cable pull-throughs can enhance pulling power.
Roxzone: The slower roxzone time suggests that transitions could be more efficient. High-intensity interval training (HIIT) can help improve overall fitness and transition time. Specifically, Daniel could practice moving quickly from running to strength-based exercises to mimic the race conditions.
Sandbag Lunges and Wall Balls: These strength segments were also slower than average. To improve, Daniel should incorporate more functional strength training into his routine, specifically exercises that mimic the movements in these segments. Goblet squats, thrusters, and lunges could help improve performance here.
Race Strategies
Going forward, Daniel should consider the following strategies to enhance his performance during the race:
Pacing: While Daniel's running segments were strong, the first was slower than average, suggesting he might have started too slow. Daniel should work on pacing himself effectively from the start to ensure he can maintain a consistent speed throughout all running segments.
Strength Training: As his strength segments were slower than average, Daniel should focus on improving his strength and power. This could involve incorporating more weightlifting and functional strength training into his routine, focusing particularly on the muscles used in the sled pull and burpee broad jump segments.
Transitions: Improving transition times between segments can significantly improve overall time. Daniel should practice moving quickly and efficiently from running to strength exercises, and vice versa, to mimic race conditions.
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