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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 04:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:12 (From 45:12 to 43:00) | 53.2% |
| Wall Balls | 00:57 (From 07:22 to 06:25) | 23.0% |
| Sandbag Lunges | 00:31 (From 05:36 to 05:05) | 12.5% |
| Farmers Carry | 00:18 (From 02:26 to 02:08) | 7.3% |
| Rowing | 00:10 (From 04:59 to 04:49) | 4.0% |
| Ski Erg | 00:00 (From 04:26 to 04:26) | 0.0% |
| Sled Push | 00:00 (From 02:18 to 02:18) | 0.0% |
| Sled Pull | 00:00 (From 04:33 to 04:33) | 0.0% |
| BBJ | 00:00 (From 04:58 to 04:58) | 0.0% |
| Penfound Jack | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:12 | 00:00 | 04:46 -00:34 | 00:00 +00:00 |
| Ski Erg | 04:26 | 04:12 | 04:29 -00:03 | 04:46 -00:34 |
| Running 2 | 05:04 | 08:38 | 05:06 -00:02 | 09:15 -00:37 |
| Sled Push | 02:18 | 13:42 | 03:00 -00:42 | 14:21 -00:39 |
| Running 3 | 05:20 | 16:00 | 05:33 -00:13 | 17:21 -01:21 |
| Sled Pull | 04:33 | 21:20 | 05:08 -00:35 | 22:54 -01:34 |
| Running 4 | 05:34 | 25:53 | 05:33 +00:01 | 28:02 -02:09 |
| Burpees Broad Jump | 04:58 | 31:27 | 05:38 -00:40 | 33:35 -02:08 |
| Running 5 | 05:52 | 36:25 | 05:43 +00:09 | 39:13 -02:48 |
| Rowing | 04:59 | 42:17 | 04:53 +00:06 | 44:56 -02:39 |
| Running 6 | 06:07 | 47:16 | 05:34 +00:33 | 49:49 -02:33 |
| Farmers Carry | 02:26 | 53:23 | 02:16 +00:10 | 55:23 -02:00 |
| Running 7 | 06:06 | 55:49 | 05:33 +00:33 | 57:39 -01:50 |
| Sandbag Lunges | 05:36 | 01:01:55 | 05:23 +00:13 | 01:03:12 -01:17 |
| Running 8 | 07:00 | 01:07:31 | 06:14 +00:46 | 01:08:35 -01:04 |
| Wall Balls | 07:22 | 01:14:31 | 06:50 +00:32 | 01:14:49 -00:18 |
| Roxzone | 07:07 | 01:28:53 | 07:14 -00:07 | 01:28:53 |
- Transition Time: To improve transition time between exercise zones, Jack should practice transitioning quickly and efficiently during his training sessions. Incorporate exercises that mimic the movements required during the race, such as transitioning from rowing to running or from sled push to running. Practicing these transitions will help Jack become more efficient and reduce time lost during the race.
- Mental Preparation: Hyrox races require both physical and mental endurance. Jack should work on mental preparation techniques, such as visualization and positive self-talk, to maintain focus and motivation during the race. Setting specific goals and developing a race strategy beforehand can also help improve overall performance.
By implementing these strategies and incorporating the suggested training exercises and drills, Jack Penfound can enhance his performance in future Hyrox races. It is important to tailor the training routine to his specific strengths and weaknesses, focusing on both running and strength training to achieve a well-rounded performance.
| Similar Athletes | |||
|---|---|---|---|
| Thebault Nicolas | 2024 Nice | 01:28:23 | |
| Feighney James | 2023 Malmö | 01:28:45 | |
| Urquhart Jobe | 2024 Birmingham | 01:28:43 | |
| Damms Christian | 2024 Köln | 01:28:38 | |
| Kane Chris | 2024 Melbourne | 01:28:44 | |
| Breinl Daniel | 2024 Hamburg | 01:29:00 | |
| Awiszus Martin | 2019 Hannover | 01:29:08 | |
| Gager Alexander | 2023 München | 01:28:32 | |
| Mancini Ivan | 2023 Rimini | 01:29:16 | |
| Collins Thomas | 2024 Glasgow | 01:28:31 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Penfound Jack | 01:31:40 | |
| 2024 Manchester Penfound Jack | 01:34:41 | |
| 2024 Sports Direct HYROX London Penfound Jack | 01:24:08 | |
| 2024 Birmingham Penfound Jack | 01:34:20 | |
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Penfound Jack
