Dive into this athlete’s performance at 2024 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.
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 Brett 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 Brett John'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 Brett 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.
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 Brett 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
04:53.
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:
Hey John! First off, a massive shoutout for your performance in the 2024 London Hyrox! Finishing in the Top 9% out of over 4,400 athletes is no small feat! Your overall time of 01:28:08 is impressive, especially with a total running time of 00:40:01, which is 3:54 faster than average. It looks like you’ve got a runner’s edge, my friend! 🏃♂️💨
However, let’s chat about pacing. Your Running 1 segment was a bit on the slower side—35 seconds behind average—and this might have set a less-than-ideal tone for the rest of the race. You really picked it up in Running 2, crushing it with a 4:23 lap, but it seems like that initial pace may have cost you some precious time later on. Overall, you seem to have a strong running profile, but we definitely want to balance that with some strength work to boost your performance in those heavy segments.
Segments to Improve:
Burpees Broad Jump: 00:07:24 (95th Percentile) - This segment is where you lost the most time. Focus on form and efficiency here. You can practice burpee to broad jump transitions by setting a timer for a minute and accumulating as many reps as possible. Aim for a smooth jump rather than just a long one.
Roxzone: 00:08:01 (77th Percentile) - This is your transition time between exercises. Consider practicing your transitions in your training sessions. Set up a mini-course and time yourself moving from one exercise to another. The quicker you move, the better! Remember, in Hyrox, it's not just the exercises that count, but how quickly you can get to them. 🚀
Wall Balls: 00:07:01 (65th Percentile) - Focus on your squat depth and hip extension to maximize your throw. Try to incorporate wall ball drills into your routine, aiming for sets of 20 with minimal breaks in between. The more you practice, the less you'll feel like you're throwing a watermelon! 🍉
Sled Push: 00:03:35 (80th Percentile) & Sled Pull: 00:05:40 (76th Percentile) - Both of these segments could use some work. Incorporate heavy sled pushes and pulls into your weekly routine, focusing on low reps with heavy weight to build strength. Remember, if it doesn’t feel like a leg day nightmare, you’re not pushing hard enough!
Ski Erg: 00:04:41 (77th Percentile) - To improve here, work on your technique. Engage your core and legs while pulling. Do intervals of 500m at a strong pace, resting for one minute in between. Consider mixing in some rowing as well, as it can really help with your endurance and power output.
Race Strategies:
Pacing Strategy: Start a bit stronger in the first segment. You want to feel like you’re going at a sustainable pace but without holding back too much. Aim for a negative split approach, where you finish stronger than you started. Think of it as the tortoise and the hare—slow and steady is great, but a little speed never hurt anyone!
Mindset: Visualize each segment before your race. Picture yourself smashing through the burpees and hitting those wall balls with ease. A strong mindset can often push your performance beyond what your body thinks it can do!
Nutrition & Hydration: Make sure to fuel properly leading up to the race. Carbs are your best friend here! And don’t forget to hydrate—like a fish! Aim to drink water consistently in the days leading up to the race.
Conclusion:
John, you’ve got all the right ingredients for success! The key is to fine-tune those segments that didn’t quite hit the mark. With a bit of dedication to your strength training and practice, I’m confident you’ll turn those weaknesses into strengths in no time. Remember, it’s not just about how fast you can run; it’s about how strong you can be while doing it. 💪
As the great Vince Lombardi once said, “The price of greatness is responsibility.” So take charge of those areas of improvement, and let’s get to work! You've got this, champ! The Rox-Coach is here to help you crush your goals! 💥
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