Dive into this athlete’s performance at 2024 Amsterdam 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 Mao Jason'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 Mao Jason'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 Mao Jason'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 Mao Jason'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
05:49.
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
Jason Mao delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an overall rank of 1284, placing him in the top 41% of participants. Within his age group (35-39), he ranked 234th, maintaining his position in the top 42%. His finishing time was 01:29:21, indicating a robust endurance capacity. However, his total running time of 00:47:31 was 02:56 slower than the average, suggesting room for improvement in his running efficiency. Notably, Jason's performance in the Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls segments demonstrated his strength capabilities, indicating a strength-oriented profile. His initial running segments suggest a consistent pace rather than starting too fast or too slow.
Segments to Improve
Running:
Jason's total running time suggests a need for enhanced aerobic capacity and running efficiency. To improve, incorporate long, steady-state runs to build endurance and tempo runs to improve speed. Interval training focusing on short, high-intensity bursts followed by recovery can enhance aerobic and anaerobic capacity.
Burpees Broad Jump:
To enhance performance in this segment, focus on improving explosive power and agility. Incorporate plyometric exercises such as box jumps, tuck jumps, and explosive push-ups into the training routine. Additionally, practice burpees with a focus on maintaining a steady, rhythmic pace to improve efficiency.
Sled Push:
Strength and technique improvements can make a significant difference. Incorporate lower body strength workouts, such as squats and deadlifts, to build pushing power. Practice sled pushes with varying weights to simulate race conditions and improve technique and endurance.
Wall Balls:
Focus on building leg strength and coordination. Exercises like thrusters and squats can help improve power and endurance. Practice wall balls with an emphasis on maintaining a steady rhythm and efficient breathing patterns.
Ski Erg:
Improve technique and upper body endurance. Incorporate rowing and swimming as cross-training activities to enhance arm and shoulder strength. Focus on maintaining a steady and efficient pace during practice sessions.
Race Strategies
Pacing:
Work on maintaining a consistent pace throughout the race, ensuring not to start too fast and conserve energy for later segments. Practice negative splits during training to become accustomed to increasing pace in the latter part of the race.
Transition Efficiency:
Since Jason's Roxzone time was faster than average, continue to focus on quick transitions. Practice quick transitions in training by simulating race conditions and minimizing rest times between exercises.
Compromised Running:
Incorporate compromised running drills, where running is performed immediately after strength exercises, to become accustomed to the fatigue experienced during the race. This will help improve running efficiency post-strength segments.
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