Dive into this athlete’s performance at 2024 Melbourne 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 Wayne'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 Wayne'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 Wayne'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 Wayne'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
05:12.
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
Wayne Jones delivered a commendable performance in the 2024 Melbourne Hyrox race, securing an overall rank of 685 out of 1801 athletes, placing him in the top 38%. His time of 01:30:10 is competitive, especially within his age group (40-44), where he ranks 121st out of 317 participants. Wayne's total running time of 00:40:36 was notably 04:13 faster than the average, indicating a strong runner profile. He consistently outperformed the average in his running segments, showing exceptional pacing, particularly in the first four running loops, which were significantly faster than the average. However, his performance suggests that his strength components could benefit from targeted improvements, particularly in exercises like Wall Balls and Sandbag Lunges, where he showed slower progress.
Segments to Improve
Wall Balls: Wayne was 01:52 slower than the average. To improve, focus on leg strength and endurance. Incorporate exercises such as squats, lunges, and box jumps to build power. Additionally, practice high-repetition wall ball drills to enhance technique and stamina. Pay attention to the depth of the squat and the accuracy of the throw.
Roxzone Transitions: Slower transitions indicate room for improvement in overall fitness and efficiency. Incorporate circuit training to simulate race conditions, focusing on quick transitions between exercises. Practice drills that emphasize speed and agility between different workout stations.
Sandbag Lunges: Being 00:41 slower than average suggests a need for better lower body conditioning and balance. Add weighted lunges, Bulgarian split squats, and core stability exercises to improve performance in this segment. Work on maintaining a steady pace to avoid fatigue.
Burpees Broad Jump: While only slightly slower than average, focus on improving explosive power. Plyometric exercises like box jumps and burpee variations can enhance performance. Concentrate on efficient breathing and a steady rhythm during the jumps.
Rowing: To address the 00:38 slower time, focus on improving rowing technique and upper body endurance. Incorporate interval training on the rowing machine, emphasizing proper form, efficient stroke rate, and breathing techniques.
Farmers Carry: To quicken this segment, work on grip strength and core stability. Include exercises such as deadlifts, kettlebell carries, and wrist curls in your routine. Practice maintaining a brisk pace while carrying weights.
Ski Erg: Improve arm and core strength to reduce the 00:31 time lag. Integrate exercises like pull-ups, planks, and medicine ball slams to build the necessary strength and endurance.
Race Strategies
Pacing: Maintain a consistent pace throughout the race. Start strong but avoid the temptation to overexert early, as seen in the initial fast running segments. Balance energy expenditure to ensure stamina in later segments.
Transition Efficiency: Practice smooth and efficient transitions between exercises during training. Minimize rest time in the roxzone to maintain momentum and improve overall race time.
Focus on Technique: Pay close attention to form in strength-based exercises to maximize efficiency and minimize energy loss. This can prevent unnecessary fatigue and improve overall performance.
Compromised Running: Train under compromised conditions, simulating fatigue from previous exercises before running. This will help in maintaining a strong running performance throughout the race.
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