Season 23/24 2023 London (3243) HYROX (2806) Men (1846) Jones Graham

Jones Graham Hyrox Result

Dive into this athlete’s performance at 2023 London 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.

Performance Highlights

GBR GBR Flag Men 55-59 #193040 01:27:38 20th in AG | Top 42.6% 1032nd | Top 55.9%
-01:29
42:05
Run Total
-00:11
05:15
Avg. Lap
-00:38
04:00
Best Lap
+01:51
38:54
Workout Total
+00:14
04:51
Avg. Workout
-00:19
06:44
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 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 Graham'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 Graham'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 Graham'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 Graham'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 03:49. Check the detail of the improvement plan below.

01:32 Potential Improvement 40.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:32 06:31 to 04:59 40.2%
Burpees Broad Jump 01:29 06:41 to 05:12 38.9%
Wall Balls 00:22 06:39 to 06:17 9.6%
Farmers Carry 00:20 02:26 to 02:06 8.7%
Sled Push 00:04 02:52 to 02:48 1.7%
Ski Erg 00:01 04:26 to 04:25 0.4%
Rowing 00:01 04:48 to 04:47 0.4%
Sled Pull 00:00 04:31 to 04:31 0.0%
Run Total 00:00 42:05 to 42:05 0.0%

Splits Time

Jones Graham Perfect Race
Splits Total Average Total
Running 1 04:00 00:00 04:41 -00:41 00:00 +00:00
Ski Erg 04:26 04:00 04:29 -00:03 04:41 -00:41
Running 2 05:07 08:26 05:02 +00:05 09:10 -00:44
Sled Push 02:52 13:33 02:58 -00:06 14:12 -00:39
Running 3 05:19 16:25 05:30 -00:11 17:10 -00:45
Sled Pull 04:31 21:44 05:03 -00:32 22:40 -00:56
Running 4 05:23 26:15 05:29 -00:06 27:43 -01:28
Burpees Broad Jump 06:41 31:38 05:30 +01:11 33:12 -01:34
Running 5 05:31 38:19 05:40 -00:09 38:42 -00:23
Rowing 04:48 43:50 04:52 -00:04 44:22 -00:32
Running 6 05:21 48:38 05:31 -00:10 49:14 -00:36
Farmers Carry 02:26 53:59 02:13 +00:13 54:45 -00:46
Running 7 05:22 56:25 05:30 -00:08 56:58 -00:33
Sandbag Lunges 06:31 01:01:47 05:15 +01:16 01:02:28 -00:41
Running 8 06:04 01:08:18 06:09 -00:05 01:07:43 +00:35
Wall Balls 06:39 01:14:22 06:43 -00:04 01:13:52 +00:30
Roxzone 06:44 01:27:38 07:03 -00:19 01:27:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Graham Jones had a strong performance in the Hyrox race in London, finishing in the top 36% of all athletes and in the top 29% of his age group. His overall time of 01:27:38 is commendable, but there are areas where he can make improvements to enhance his performance in future races.

Graham's total running time of 00:42:05 is slightly slower than the average for his finish time. This indicates that he may benefit from further training in running to improve his overall fitness and endurance. However, it is worth noting that his best running lap was 00:04:00, which was 00:31 faster than the average. This suggests that Graham has the potential to excel in running and should focus on maintaining his speed throughout the race.

Segments to Improve


1. Burpees Broad Jump:
Graham's time of 00:06:41 in this segment was 01:33 slower than the average. To improve his performance in this area, Graham should focus on increasing his upper body and lower body strength. Specific exercises that can help include weighted squats, push-ups, and box jumps. Additionally, practicing the burpee broad jump technique and improving efficiency in transitions will help reduce the time spent on this segment.

2. Sandbag Lunges:
Graham's time of 00:06:31 in this segment was 01:18 slower than the average. To improve performance in sandbag lunges, Graham should focus on building leg strength and stability. Exercises such as walking lunges, Bulgarian split squats, and step-ups with weighted bags can help improve his strength and endurance in this segment. Additionally, practicing proper form, maintaining a steady pace, and strategizing efficient transitions will help reduce time lost in this segment.

Strategies


1. Pacing:
Graham should be mindful of his pacing throughout the race. While he excelled in certain segments, such as running 1 and sled pull, there were segments where he lost significant time, such as burpees broad jump and sandbag lunges. It is important for Graham to maintain a consistent pace and avoid going too fast in the early stages of the race, which can lead to fatigue later on. Strategizing a steady and sustainable pace will help him maintain overall performance and reduce time lost in specific segments.

2. Transitions:
Graham should aim to improve his transition times between segments, as reflected in the roxzone time. By practicing quick and efficient transitions during training, Graham can save valuable time during the race. This can be achieved by setting up a mock race environment during training, where he practices moving swiftly between different exercises and equipment.

3. Strength Training:
To enhance overall performance, Graham should prioritize strength training exercises that target both upper and lower body muscles. This will not only improve his performance in strength-focused segments but also contribute to better running performance. Incorporating exercises such as deadlifts, squats, push-ups, and pull-ups into his training routine will help build the necessary strength and endurance required for the race.

4. Running Training:
While Graham performed well in running segments, it is important to continue training in order to maintain and improve his running performance. Incorporating interval training, hill sprints, and long-distance runs into his training routine will help enhance his running endurance and speed.

In conclusion, Graham Jones had a commendable performance in the Hyrox race in London. To further improve his performance, he should focus on improving his strength and endurance in segments such as burpees broad jump and sandbag lunges. Implementing specific exercises, practicing proper form, and strategizing efficient transitions will contribute to better performance in these segments. Additionally, Graham should work on maintaining a steady pace throughout the race and continue training in both strength and running to enhance his overall performance.

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
Similar Athletes
Dow Tony 2024 Birmingham 01:28:01
Garry Callum 2024 Birmingham 01:27:35
Comprido Tiago 2023 Barcelona 01:28:00
Pereira Sergio 2023 Malmö 01:27:50
Valverde Munuera Joan Carles 2023 Barcelona 01:27:22
De Pablo Muñiz Juan Carlos 2024 Madrid 01:27:19
Hankey Richard 2023 Birmingham 01:27:12
Morris Kyle 2024 Birmingham 01:27:22
Flesch Frank 2018 Essen 01:27:18
Barr David 2024 Melbourne 01:27:08

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Birmingham 01:30:34
2024 London 01:42:08

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