Bird Jon 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 30-34 #185031 01:36:05 313th in AG | Top 79.6% 1384th | Top 75.0%
-06:52
40:12
Run Total
-00:51
05:01
Avg. Lap
-01:41
03:14
Best Lap
+06:18
47:09
Workout Total
+00:47
05:53
Avg. Workout
+00:36
08:49
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 Bird Jon'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 Bird Jon'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 Bird Jon'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 Bird Jon'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 09:09. Check the detail of the improvement plan below.

02:28 Potential Improvement 27.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:28 08:08 to 05:40 27.0%
Farmers Carry 01:43 04:05 to 02:22 18.8%
Wall Balls 01:40 08:56 to 07:16 18.2%
Sled Push 01:27 04:38 to 03:11 15.8%
Sled Pull 01:27 06:53 to 05:26 15.8%
Rowing 00:15 05:14 to 04:59 2.7%
Ski Erg 00:09 04:44 to 04:35 1.6%
Burpees Broad Jump 00:00 04:31 to 04:31 0.0%
Run Total 00:00 40:12 to 40:12 0.0%

Splits Time

Bird Jon Perfect Race
Splits Total Average Total
Running 1 03:14 00:00 04:59 -01:45 00:00 +00:00
Ski Erg 04:44 03:14 04:36 +00:08 04:59 -01:45
Running 2 04:39 07:58 05:24 -00:45 09:35 -01:37
Sled Push 04:38 12:37 03:14 +01:24 14:59 -02:22
Running 3 05:01 17:15 05:55 -00:54 18:13 -00:58
Sled Pull 06:53 22:16 05:38 +01:15 24:08 -01:52
Running 4 04:57 29:09 05:54 -00:57 29:46 -00:37
Burpees Broad Jump 04:31 34:06 06:20 -01:49 35:40 -01:34
Running 5 05:12 38:37 06:08 -00:56 42:00 -03:23
Rowing 05:14 43:49 05:03 +00:11 48:08 -04:19
Running 6 05:13 49:03 05:57 -00:44 53:11 -04:08
Farmers Carry 04:05 54:16 02:26 +01:39 59:08 -04:52
Running 7 06:03 58:21 05:56 +00:07 01:01:34 -03:13
Sandbag Lunges 08:08 01:04:24 05:54 +02:14 01:07:30 -03:06
Running 8 05:56 01:12:32 06:48 -00:52 01:13:24 -00:52
Wall Balls 08:56 01:18:28 07:40 +01:16 01:20:12 -01:44
Roxzone 08:49 01:36:05 08:13 +00:36 01:36:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jon Bird had a solid performance in the 2023 London Hyrox race, finishing in the top 49% of all athletes and top 53% in his age group. His overall time of 01:36:05 was respectable, and he showed particular strength in the running segments, completing them 05:28 faster than the average for his finish time. This suggests that Jon has a strong running profile and should focus on maintaining and improving his running abilities.

Segments to Improve


1. Sandbag Lunges:
Jon lost 02:15 more than the average time in this segment. To improve his performance, he can focus on strengthening his leg and core muscles through exercises such as squats, lunges, and deadlifts. Additionally, practicing sandbag lunges with heavier weights can help him build endurance and improve his efficiency in this particular movement.

2. Farmers Carry:
Jon lost 01:36 more than the average time in this segment. To improve his performance, he can incorporate exercises that target grip strength, such as farmer's walks, hanging from a bar, and using grip strengtheners. By improving his grip strength, Jon will be able to carry the farmers' carry load more efficiently and reduce the time lost in this segment.

3. Wall Balls:
Jon lost 01:14 more than the average time in this segment. To improve his performance, he can focus on strengthening his lower body and core muscles through exercises such as squats, lunges, and planks. Additionally, practicing wall balls with lighter weights and focusing on proper form and technique will help him become more efficient in this movement.

4. Sled Push:
Jon lost 01:05 more than the average time in this segment. To improve his performance, he can work on improving his lower body strength through exercises such as squats, deadlifts, and lunges. Additionally, practicing sled pushes with heavier weights and focusing on generating power and speed will help him improve his time in this segment.

5. Sled Pull:
Jon lost 00:53 more than the average time in this segment. To improve his performance, he can focus on improving his pulling strength by incorporating exercises such as rows, pull-ups, and lat pulldowns into his training routine. Additionally, practicing sled pulls with heavier weights and focusing on maintaining a strong and efficient pulling technique will help him reduce the time lost in this segment.

6. Roxzone:
Jon spent 00:34 more than the average time in the Roxzone. To improve this segment, Jon should focus on improving his overall fitness and reducing his transition time between the exercises. Incorporating high-intensity interval training (HIIT) workouts into his training routine will help improve his overall fitness and reduce his transition time.

7. Rowing:
Jon lost 00:15 more than the average time in this segment. To improve his performance, he can focus on improving his rowing technique and increasing his cardiovascular endurance. Incorporating rowing intervals and longer rowing sessions into his training routine will help him improve his rowing performance and reduce the time lost in this segment.

8. Ski Erg:
Jon lost 00:11 more than the average time in this segment. To improve his performance, he can focus on improving his upper body and core strength through exercises such as push-ups, planks, and shoulder presses. Additionally, practicing ski erg intervals and focusing on maintaining a strong and efficient technique will help him reduce the time lost in this segment.

Strategies


- Pacing: Jon's pacing throughout the race was consistent, as he completed the running segments faster than the average time. However, to further improve his overall performance, he should focus on maintaining a steady pace throughout the entire race, especially during the strength-based segments where he lost more time than average.

- Transition Time: Jon should aim to minimize his transition time between exercises in the Roxzone. By practicing efficient and quick transitions during his training, he can reduce the time lost in this segment and improve his overall race performance.

- Strength Training: Jon should continue to prioritize strength training in his workouts, focusing on exercises that target his lower body, core, and grip strength. By improving his overall strength, he will have a solid foundation for better performance in the strength-based segments of the race.

- Running Endurance: While Jon showed strength in the running segments, he should also include regular running sessions in his training routine to maintain and improve his running endurance. Incorporating interval training, long runs, and hill sprints will help him become even stronger as a runner.

In conclusion, Jon Bird had a solid performance in the 2023 London Hyrox race, particularly excelling in the running segments. To further improve his performance, he should focus on improving his performance in the worst-performing segments, such as sandbag lunges, farmers carry, wall balls, sled push, sled pull, roxzone, rowing, and ski erg. By incorporating specific exercises, drills, and training routines tailored to enhance performance in these areas, Jon can continue to improve his overall race performance.

Similar Athletes
Vanhoove Leandre 2024 Marseille 01:35:49
Richter Thuesen Simon 2024 Malaga 01:35:52
Connor Kevin 2022 Manchester 01:36:22
Coyle Jeff 2023 Hong Kong 01:35:52
Szot Frederic 2024 Marseille 01:35:58
Bales David 2023 Birmingham 01:36:16
Veldwachter Ilitso 2022 Amsterdam 01:35:48
김 선기 2024 Incheon 01:36:10
Gill Amman 2022 London 01:36:21
Barry Isaac 2024 Madrid 01:35:41

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