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.
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.
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.
This section showcases the entire Evans John'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 Evans John's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Evans John'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.
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 Evans John'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 04:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:25 | 40:07 to 37:42 | 50.7% |
| Sandbag Lunges | 01:04 | 05:12 to 04:08 | 22.4% |
| Burpees Broad Jump | 00:23 | 04:30 to 04:07 | 8.0% |
| Farmers Carry | 00:21 | 02:08 to 01:47 | 7.3% |
| Sled Pull | 00:17 | 04:15 to 03:58 | 5.9% |
| Rowing | 00:10 | 04:40 to 04:30 | 3.5% |
| Ski Erg | 00:06 | 04:17 to 04:11 | 2.1% |
| Sled Push | 00:00 | 02:01 to 02:01 | 0.0% |
| Wall Balls | 00:00 | 05:03 to 05:03 | 0.0% |
| Evans John | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:35 | 00:00 | 04:18 -00:43 | 00:00 +00:00 |
| Ski Erg | 04:17 | 03:35 | 04:19 -00:02 | 04:18 -00:43 |
| Running 2 | 04:27 | 07:52 | 04:34 -00:07 | 08:37 -00:45 |
| Sled Push | 02:01 | 12:19 | 02:38 -00:37 | 13:11 -00:52 |
| Running 3 | 04:57 | 14:20 | 04:58 -00:01 | 15:49 -01:29 |
| Sled Pull | 04:15 | 19:17 | 04:23 -00:08 | 20:47 -01:30 |
| Running 4 | 05:02 | 23:32 | 04:56 +00:06 | 25:10 -01:38 |
| Burpees Broad Jump | 04:30 | 28:34 | 04:35 -00:05 | 30:06 -01:32 |
| Running 5 | 05:31 | 33:04 | 05:04 +00:27 | 34:41 -01:37 |
| Rowing | 04:40 | 38:35 | 04:37 +00:03 | 39:45 -01:10 |
| Running 6 | 05:18 | 43:15 | 04:57 +00:21 | 44:22 -01:07 |
| Farmers Carry | 02:08 | 48:33 | 01:59 +00:09 | 49:19 -00:46 |
| Running 7 | 05:29 | 50:41 | 04:56 +00:33 | 51:18 -00:37 |
| Sandbag Lunges | 05:12 | 56:10 | 04:30 +00:42 | 56:14 -00:04 |
| Running 8 | 05:50 | 01:01:22 | 05:24 +00:26 | 01:00:44 +00:38 |
| Wall Balls | 05:03 | 01:07:12 | 05:40 -00:37 | 01:06:08 +01:04 |
| Roxzone | 05:29 | 01:17:37 | 05:49 -00:20 | 01:17:37 |
Running Performance:
John's total running time of 00:40:07 was 02:07 slower than the average for his finish time. This suggests that he could benefit from improving his running fitness and speed. To enhance his running performance, John should focus on incorporating specific running drills and exercises into his training routine. This can include interval training, hill sprints, tempo runs, and fartlek runs to improve his speed, endurance, and running efficiency. Additionally, incorporating strength training exercises such as squats, lunges, and plyometric exercises can help improve his power and overall running performance.
- Running 7: John's time of 00:05:29 was 00:33 slower than the average for his finish time. To improve in this segment, John should focus on his running form and endurance. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve his speed and endurance. Additionally, working on his cadence and stride length through drills such as high knees, butt kicks, and bounding exercises can help improve his running efficiency and overall performance in this segment.
- Running 5: John's time of 00:05:31 was 00:27 slower than the average for his finish time. To improve in this segment, John should focus on his cardiovascular endurance and running technique. Incorporating longer distance runs at a moderate pace, as well as tempo runs and hill repeats, can help improve his endurance and speed. Additionally, working on his running form, specifically his posture and arm swing, can help improve his running efficiency and overall performance in this segment.
- Running 6: John's time of 00:05:18 was 00:21 slower than the average for his finish time. To improve in this segment, John should focus on his running endurance and strength. Incorporating longer distance runs at a steady pace, as well as hill sprints and tempo runs, can help improve his endurance and speed. Additionally, incorporating strength training exercises such as squats, lunges, and plyometric exercises can help improve his leg strength and power, leading to improved performance in this segment.
- Burpees Broad Jump: John's time of 00:04:30 was 00:13 slower than the average for his finish time. To improve in this segment, John should focus on improving his upper body strength and explosiveness. Incorporating exercises such as push-ups, pull-ups, and plyometric exercises can help improve his upper body strength and power. Additionally, practicing burpees with broad jumps, gradually increasing the speed and explosiveness, can help improve his performance in this segment.
By implementing these strategies and focusing on the identified areas for improvement, John can enhance his performance in future HYROX races and continue to excel in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Mai Viktor | 2024 Frankfurt | 01:17:45 | |
| Woolsey Jack | 2024 Dallas | 01:17:12 | |
| Tanski Steve | 2022 Frankfurt | 01:18:01 | |
| Aldred Kris | 2023 Manchester | 01:17:53 | |
| Dolman Joe | 2024 Marseille | 01:17:45 | |
| Huppert Scotty | 2024 Melbourne | 01:17:13 | |
| Eriksson Mattias | 2024 Malaga | 01:17:18 | |
| Mezzetti Joey | 2023 London | 01:17:15 | |
| Currie Toby | 2023 Birmingham | 01:17:54 | |
| Lovelace Thomas | 2022 London | 01:17:38 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:16:52 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
