Heron Jack Hyrox Result

Dive into this athlete’s performance at 2024 Dublin 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 16-24 #134005 01:18:21 42nd in AG | Top 42.0% 571st | Top 32.5%
-00:01
39:26
Run Total
+00:01
04:56
Avg. Lap
-00:31
03:47
Best Lap
+01:35
34:33
Workout Total
+00:12
04:19
Avg. Workout
-01:29
04:27
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 Heron Jack'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 Heron Jack'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 Heron Jack'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 Heron Jack'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 05:33. Check the detail of the improvement plan below.

01:40 Potential Improvement 30.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:40 06:52 to 05:12 30.0%
Run Total 01:19 39:26 to 38:07 23.7%
Sled Pull 00:59 05:01 to 04:02 17.7%
Farmers Carry 00:38 02:26 to 01:48 11.4%
Sled Push 00:21 02:41 to 02:20 6.3%
Rowing 00:16 04:48 to 04:32 4.8%
Ski Erg 00:15 04:28 to 04:13 4.5%
Burpees Broad Jump 00:05 04:17 to 04:12 1.5%
Sandbag Lunges 00:00 04:00 to 04:00 0.0%

Splits Time

Heron Jack Perfect Race
Splits Total Average Total
Running 1 03:15 00:00 04:18 -01:03 00:00 +00:00
Ski Erg 04:28 03:15 04:19 +00:09 04:18 -01:03
Running 2 05:07 07:43 04:37 +00:30 08:37 -00:54
Sled Push 02:41 12:50 02:40 +00:01 13:14 -00:24
Running 3 05:27 15:31 05:00 +00:27 15:54 -00:23
Sled Pull 05:01 20:58 04:26 +00:35 20:54 +00:04
Running 4 05:27 25:59 04:59 +00:28 25:20 +00:39
Burpees Broad Jump 04:17 31:26 04:37 -00:20 30:19 +01:07
Running 5 05:26 35:43 05:07 +00:19 34:56 +00:47
Rowing 04:48 41:09 04:38 +00:10 40:03 +01:06
Running 6 05:32 45:57 05:00 +00:32 44:41 +01:16
Farmers Carry 02:26 51:29 02:00 +00:26 49:41 +01:48
Running 7 05:29 53:55 05:00 +00:29 51:41 +02:14
Sandbag Lunges 04:00 59:24 04:34 -00:34 56:41 +02:43
Running 8 03:47 01:03:24 05:26 -01:39 01:01:15 +02:09
Wall Balls 06:52 01:07:11 05:44 +01:08 01:06:41 +00:30
Roxzone 04:27 01:18:21 05:56 -01:29 01:18:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jack Heron ranked in the top 21% of 2696 athletes at the 2024 Dublin Hyrox race, and in the top 19% of his age group (16-24). A fantastic achievement. His overall time was 01:18:21. He demonstrated superior running performance, with his total running time being 00:39:26, which was 13 seconds faster than the average. His best running lap was 00:03:47. This suggests that Jack's profile leans more towards a runner. His pacing seemed to be competent, although there was a noted slowdown in the running segments from 2 to 7. However, he made an excellent recovery in the last running segment, where he was 01:40 faster than the average.

Segments to Improve:

  • Wall Balls: This segment had the most significant potential for improvement with Jack finishing 01:52 slower than the 25th percentile. To enhance his performance, Jack can incorporate more strength training exercises into his routine, specifically focusing on his upper body strength and endurance. Some exercises can include push-ups, pull-ups, and kettlebell swings. He could also practice wall balls with different weights to improve his technique and endurance.
  • Sled Pull: Jack was 01:07 slower than the 25th percentile. To improve his sled pull performance, he could focus on strengthening his lower body and core. Exercises like deadlifts, squats, and lunges can help build the necessary strength. Additionally, practicing the sled pull technique will also help him to enhance his performance in this segment.
  • Farmers Carry: Jack was 00:25 slower than the 25th percentile. To improve on this, Jack should focus on grip strength exercises such as dead hangs, farmer's walks with heavy kettlebells, and wrist curls. Practicing the farmer's carry with different weights will also help him improve his time in this segment.

Race Strategies:

For improved race day performance, Jack should focus on the following strategies:

  • Pacing: Jack should work on maintaining a steady pace during the running segments. Starting out too fast can lead to burnout and slower times in later segments. Interval training can help improve this aspect of his performance.
  • Rest and Recovery: Jack should focus on maximizing his rest time in the Roxzone. This doesn't mean taking more time, but rather using the time more efficiently to recover. Deep breathing exercises can help lower the heart rate and speed up recovery.
  • Strength Training: As noted earlier, Jack should incorporate more strength training into his routine, focusing on exercises that mimic the movements in the race segments. This will not only improve his performance in these segments but also improve his overall fitness and endurance.
  • Technique: Lastly, Jack should focus on improving his technique in each race segment. This can be achieved through practice and possibly working with a coach or trainer who can provide feedback and instruction.

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
Sheratte Dom 2024 Manchester 01:18:06
Fitzgerald Karl 2024 Dublin 01:18:45
Kintish Antony 2023 London 01:18:11
Gubin Toni 2024 Vienna - European Championship 01:18:21
Cooper Langdon 2023 London 01:18:24
Sheridan Jamie 2024 Sydney 01:18:35
Sroka Krzysztof 2024 Gdansk 01:17:53
Hill Richard 2023 Los Angeles 01:17:54
Pearson William 2024 Sports Direct HYROX London 01:18:18
Greaves Tyson 2023 Chicago - North American Open Championship 01:18:21

Measure Your Performance Against Top Athletes

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