Johnson Rhys
Hyrox Result
Dive into this athlete’s performance at 2024 Hong Kong 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.
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 Johnson Rhys'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 Johnson Rhys'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 Johnson Rhys'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 Johnson Rhys'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
09:01.
Check the detail of the improvement plan below.
07:21
Potential Improvement
81.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Rhys, first off, congratulations on a solid race at the 2024 Hong Kong Hyrox! Finishing with an overall time of 01:27:29 puts you in the top 13% of all athletes, which is no small feat! You clearly have some serious running chops, clocking a total running time of 00:38:33, which is 05:08 faster than average. That’s impressive! You’ve got a runner’s profile, but it seems like your pacing in certain segments might have been a bit off. For instance, while your first running segment was a good kick-off, some of your later running splits indicate a slight drop-off in pace, especially after the sled push and burpees. It suggests a combination of fatigue and possible under-preparation for the strength elements. But hey, it’s all part of the journey, right?
Segments to Improve:
Now, let’s dive into the segments that could use a bit of love. Your weakest segments were the Sandbag Lunges, Burpees Broad Jump, and Farmers Carry. Here’s how to turn those frowns upside down:
- Sandbag Lunges (12:20): Yikes! This segment really took a toll on your overall time. Start focusing on your lunging technique. Ensure your knee doesn’t extend past your toes and keep that core tight.
- Drills: Incorporate weighted lunges into your routine, aiming for sets of 10-15 reps. Gradually increase the weight of the sandbag.
- Technique Check: Film yourself or work with a coach to ensure your form is spot on. Remember, it's not just about moving the weight; it's about moving it right!
- Compounded Workouts: Pair lunges with high-rep box jumps or wall balls to simulate race fatigue.
- Burpees Broad Jump (6:39): You definitely left some time on the table here, Rhys. Burpees are a full-body effort, and you need to ensure you’re explosive.
- Drills: Focus on explosive burpees, aiming to jump as far as possible. Start with 3 sets of 10 reps, focusing on speed and distance.
- Fatigue Simulation: Try doing burpees after a tiring set of sled pushes to acclimate your body to work under fatigue.
- Complex Workouts: Integrate burpees into AMRAP (As Many Rounds As Possible) workouts with other cardio elements to build endurance.
- Farmers Carry (2:19): A bit slower than average, but it can be improved! Focus on grip strength and core stability.
- Drills: Regularly practice farmers carries with increasing weights. Aim for a distance of 50-100 meters, focusing on maintaining form.
- Grip Strength: Incorporate dead hangs and towel grips into your training to strengthen your grip.
- Core Stability: Add planks and overhead carries to your workouts to ensure your core can support your heavy lifts.
Race Strategies:
During the race, pacing is crucial. Start strong but avoid the temptation to go all out right away. Remember the tortoise and the hare? Slow and steady wins the race, but fast and steady gets you a podium! As you approach the strength segments, visualize the transition and maintain a mental checklist to ensure you’re ready to hit the ground running (literally!). Consider this mantra: "Stay strong, keep moving; I’m not just here to finish, I’m here to conquer!" 💪
Conclusion:
Rhys, you’ve already got a solid foundation to build from, and with some strategic tweaks, you’ll be crushing those segments in no time! Remember, improvement is a marathon, not a sprint (even if you're a speedy runner)! Keep that mindset of growth and resilience. As they say in Hyrox, “It’s not about the finish line, it’s about the race to get there.” Keep pushing, keep grinding, and let’s turn those weaknesses into strengths! If you need someone to help you stay accountable, you know where to find me—the Rox-Coach is here for you! Keep smashing it out there! 💥🏆
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
Ready to conquer your next race?
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