Season 22/23 2023 London (2223) HYROX (1930) Men (1277) Jefferies Adam

Jefferies Adam 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 35-39 #141008 01:28:06 167th in AG | Top 58.2% 690th | Top 54.0%
+00:51
44:40
Run Total
+00:07
05:35
Avg. Lap
+00:21
05:00
Best Lap
+01:18
38:33
Workout Total
+00:10
04:49
Avg. Workout
-02:06
04:57
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 Jefferies Adam'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 Jefferies Adam'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 Jefferies Adam'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 Jefferies Adam'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 05:23. Check the detail of the improvement plan below.

02:00 Potential Improvement 37.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:00 44:40 to 42:40 37.2%
Wall Balls 01:21 07:40 to 06:19 25.1%
Sled Push 00:37 03:26 to 02:49 11.5%
Sandbag Lunges 00:33 05:34 to 05:01 10.2%
Sled Pull 00:28 05:17 to 04:49 8.7%
Farmers Carry 00:17 02:24 to 02:07 5.3%
Ski Erg 00:07 04:33 to 04:26 2.2%
Burpees Broad Jump 00:00 05:03 to 05:03 0.0%
Rowing 00:00 04:36 to 04:36 0.0%

Splits Time

Jefferies Adam Perfect Race
Splits Total Average Total
Running 1 05:00 00:00 04:41 +00:19 00:00 +00:00
Ski Erg 04:33 05:00 04:29 +00:04 04:41 +00:19
Running 2 05:13 09:33 05:05 +00:08 09:10 +00:23
Sled Push 03:26 14:46 02:59 +00:27 14:15 +00:31
Running 3 05:33 18:12 05:33 +00:00 17:14 +00:58
Sled Pull 05:17 23:45 05:05 +00:12 22:47 +00:58
Running 4 05:33 29:02 05:31 +00:02 27:52 +01:10
Burpees Broad Jump 05:03 34:35 05:33 -00:30 33:23 +01:12
Running 5 05:35 39:38 05:42 -00:07 38:56 +00:42
Rowing 04:36 45:13 04:52 -00:16 44:38 +00:35
Running 6 05:56 49:49 05:33 +00:23 49:30 +00:19
Farmers Carry 02:24 55:45 02:14 +00:10 55:03 +00:42
Running 7 05:42 58:09 05:32 +00:10 57:17 +00:52
Sandbag Lunges 05:34 01:03:51 05:18 +00:16 01:02:49 +01:02
Running 8 06:12 01:09:25 06:11 +00:01 01:08:07 +01:18
Wall Balls 07:40 01:15:37 06:45 +00:55 01:14:18 +01:19
Roxzone 04:57 01:28:06 07:03 -02:06 01:28:06
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Adam Jefferies had a solid performance in the 2023 London Hyrox race, finishing in the top 35% of all athletes and top 38% in his age group. His overall time of 01:28:06 demonstrates a good level of fitness and determination. However, there are areas where he can improve to further enhance his performance.

Segments to Improve


1. Run Total:
Adam's total running time of 00:44:40 is 02:30 slower than the average. To improve this segment, he should focus on improving his overall fitness and his transition time between exercises. Incorporating high-intensity interval training (HIIT) and endurance running into his training routine will help improve his running speed and stamina. Additionally, practicing quick transitions between exercises during training sessions will help him save time during the race.

2. Wall Balls:
Adam's time of 00:07:40 for the Wall Balls segment is 00:52 slower than the average. To improve this performance, he should focus on strengthening his upper body and improving his coordination. Incorporating exercises such as overhead presses, push-ups, and medicine ball exercises into his training routine will help improve his upper body strength and accuracy in throwing the ball. Additionally, practicing wall ball shots with proper form and technique will help improve his efficiency during the race.

3. Best Lap:
Adam's best lap time of 00:05:00 is 00:30 slower than the average. To improve his best lap time, he should work on increasing his running speed and endurance. Incorporating interval training, such as sprints and tempo runs, into his training routine will help improve his speed. Additionally, focusing on building his aerobic capacity through longer distance runs will improve his endurance.

4. Running 1, Running 6, and Running 7:
Adam's times for these running segments are slower than the average. To improve his running performance, he should focus on building both his speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine will help improve his speed. Additionally, focusing on longer distance runs at a steady pace will improve his endurance.

5. Sandbag Lunges:
Adam's time of 00:05:34 for the Sandbag Lunges segment is 00:19 slower than the average. To improve this segment, he should focus on building his leg and core strength. Incorporating exercises such as squats, lunges, and deadlifts into his training routine will help improve his leg strength. Additionally, practicing sandbag lunges with proper form and technique will improve his efficiency during the race.

Strategies


- Pacing: Adam should focus on maintaining a consistent pace throughout the race to avoid burning out too quickly. Starting out too fast can lead to fatigue later on, while starting out too slow can make it difficult to catch up. Finding a comfortable pace and sticking to it will help him maintain his energy levels and perform consistently.

- Transitions: Adam should practice quick and efficient transitions between exercises during his training sessions. This will help him save time during the race and maintain momentum. Practicing transitions with a focus on speed and efficiency will ensure he maximizes his time on each segment.

- Mental Preparation: Hyrox races require mental strength and resilience. Adam should incorporate mental preparation techniques, such as visualization and positive self-talk, into his training routine. This will help him stay focused and motivated during the race, even when faced with challenging segments.

Overall, Adam Jefferies had a commendable performance in the 2023 London Hyrox race. By focusing on improving his running speed, endurance, and strength, as well as practicing efficient transitions, he can enhance his performance and achieve even better results in future races.

Similar Athletes
Walsh Joe 2024 Madrid 01:28:03
Placas Laurynas 2024 Poznan 01:27:54
De Bruyn Bastiaan 2024 Amsterdam 01:27:56
Wester Nick 2024 Frankfurt 01:27:49
Saminadin Ganesh 2024 Rimini 01:28:35
Blase Danny 2019 Hamburg 01:27:43
Massey Samuel 2024 Dubai 01:28:09
Digby Dafydd 2022 London 01:28:23
Montgomery Marcus 2024 Gdansk 01:27:38
Hjortlund Anders 2024 Copenhagen 01:28:22

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