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 Laycock 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 Laycock 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 Laycock 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 Laycock 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
03:14.
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:
Jon Laycock demonstrated a commendable performance in the 2024 Birmingham Hyrox race, finishing in the top 43% of all athletes and an impressive top 31% in his age group (50-54). Notably, his total running time was 00:19 faster than average, indicating a strong runner profile. The best running lap was completed in 00:05:10 which also stands out as a key highlight. However, the roxzone time was slower than average, suggesting room for improvement in transition times and overall fitness.
Segments to Improve:
Burpees Broad Jump: This segment was completed notably slower than average (by 01:40). To improve, Jon should incorporate more plyometric training into his routine. Exercises like box jumps, broad jumps, and other explosive movements can enhance power and speed in this exercise. Additionally, practising the burpees broad jump technique will also lead to improvement.
Roxzone: Jon's roxzone time was 01:16 slower than average, suggesting he might be resting too much or taking longer in transitions. High-intensity interval training (HIIT) can help improve overall fitness and conditioning, allowing quicker recovery and faster transitions. Practising transitions between different exercises can also help shave off valuable seconds.
Sled Push: Although Jon completed this segment 00:01 faster than average, there is room for improvement. Incorporating more strength training, specifically targeting the lower body and core, can help. Exercises such as weighted lunges, deadlifts, and squats can develop the necessary strength for a more efficient sled push.
Race Strategies:
To improve future race performance, Jon may consider the following strategies:
Pacing: Analysis of the splits suggests a tendency to start slower than average, as indicated by running 1 being 01:12 slower than average. Practising pacing strategies during training runs can help in maintaining a steady pace from the start, conserving energy for the latter parts of the race.
Strength Training: As Jon has a strong runner profile, focusing more on strength training can help balance his overall performance. Regular strength training sessions targeting key muscle groups used in the race can lead to significant improvements.
Recovery and Transitions: Incorporating active recovery techniques during transitions can help reduce the roxzone time. This includes controlled breathing, dynamic stretching, and mental preparation for the next exercise. Practising seamless transitions between different exercises during training can also help.
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