Dive into this athlete’s performance at 2023 Sydney 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 522 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 Holt Jacob'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 Holt Jacob'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 Holt Jacob'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 Holt Jacob'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 05:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:57 | 41:08 to 36:11 | 87.6% |
| Wall Balls | 00:21 | 06:07 to 05:46 | 6.2% |
| Farmers Carry | 00:15 | 02:10 to 01:55 | 4.4% |
| Sandbag Lunges | 00:06 | 04:30 to 04:24 | 1.8% |
| Ski Erg | 00:00 | 03:59 to 03:59 | 0.0% |
| Sled Push | 00:00 | 02:48 to 02:48 | 0.0% |
| Sled Pull | 00:00 | 04:59 to 04:59 | 0.0% |
| Burpees Broad Jump | 00:00 | 02:59 to 02:59 | 0.0% |
| Rowing | 00:00 | 04:05 to 04:05 | 0.0% |
| Holt Jacob | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:11 | 00:00 | 04:02 -00:51 | 00:00 +00:00 |
| Ski Erg | 03:59 | 03:11 | 04:07 -00:08 | 04:02 -00:51 |
| Running 2 | 04:47 | 07:10 | 04:18 +00:29 | 08:09 -00:59 |
| Sled Push | 02:48 | 11:57 | 03:28 -00:40 | 12:27 -00:30 |
| Running 3 | 05:20 | 14:45 | 04:40 +00:40 | 15:55 -01:10 |
| Sled Pull | 04:59 | 20:05 | 05:43 -00:44 | 20:35 -00:30 |
| Running 4 | 05:20 | 25:04 | 04:43 +00:37 | 26:18 -01:14 |
| Burpees Broad Jump | 02:59 | 30:24 | 04:03 -01:04 | 31:01 -00:37 |
| Running 5 | 05:51 | 33:23 | 04:46 +01:05 | 35:04 -01:41 |
| Rowing | 04:05 | 39:14 | 04:25 -00:20 | 39:50 -00:36 |
| Running 6 | 05:27 | 43:19 | 04:41 +00:46 | 44:15 -00:56 |
| Farmers Carry | 02:10 | 48:46 | 02:04 +00:06 | 48:56 -00:10 |
| Running 7 | 05:29 | 50:56 | 04:44 +00:45 | 51:00 -00:04 |
| Sandbag Lunges | 04:30 | 56:25 | 04:40 -00:10 | 55:44 +00:41 |
| Running 8 | 05:48 | 01:00:55 | 05:06 +00:42 | 01:00:24 +00:31 |
| Wall Balls | 06:07 | 01:06:43 | 06:14 -00:07 | 01:05:30 +01:13 |
| Roxzone | 04:27 | 01:17:07 | 05:23 -00:56 | 01:17:07 |
Based on the splits analysis, we can see that Jacob performed well in some segments, such as the Ski Erg and Burpees Broad Jump, where he was faster than the average by 00:16 and 01:17, respectively. However, he struggled in several running segments, particularly Running 3, Running 4, Running 5, Running 6, and Running 7, where he was slower than the average by 00:24 to 00:49. The Sled Pull and Wall Balls segments were also areas where he lost time compared to the average.
Additionally, Jacob can benefit from specific exercises and drills to enhance his running technique and efficiency. He should focus on exercises that target his leg strength, such as squats, lunges, and plyometric exercises like box jumps. These exercises will help him develop power and improve his running stride. It is also important for him to work on his running form, ensuring that he maintains proper posture, engages his core, and uses his arms effectively.
For the segments where Jacob lost time compared to the average, such as the Sled Pull and Wall Balls, he should focus on improving his strength and endurance. Incorporating strength training exercises like deadlifts, kettlebell swings, and weighted lunges will help him build the necessary strength for these segments. He should also work on improving his grip strength, as this will be beneficial in exercises like the Sled Pull.
Jacob can also benefit from developing a race strategy that includes setting target times for each segment. This will help him stay focused and motivated throughout the race. By breaking down the race into smaller goals, he can push himself to achieve faster times in each segment.
Lastly, it is important for Jacob to practice his transition times between segments. The Roxzone time, which represents the time spent between exercise zones, was faster than average for Jacob. However, he can still work on minimizing the time spent in these transitions to maximize his overall performance. Incorporating specific drills and practicing efficient transitions during his training sessions will help him improve in this area.
Overall, Jacob Holt had a strong performance in the Hyrox race, but there are areas where he can make improvements. By focusing on his running speed, endurance, and overall strength, he can enhance his performance in the running segments and reduce the time lost. Implementing these training strategies and techniques, along with developing an effective race strategy, will set Jacob up for success in future races.
| Similar Athletes | |||
|---|---|---|---|
| Charamelo Jhonatan | 2024 Madrid | 01:17:31 | |
| 徐 岩鹏 | 2024 Beijing | 01:17:13 | |
| Thompson Darren | 2023 London | 01:16:42 | |
| Pezzi Filippo | 2024 Milan | 01:16:53 | |
| Weaver Dean | 2024 World Championships Nice | 01:17:09 | |
| Lodder Donny | 2021 Amsterdam | 01:17:28 | |
| Reisinger Justin | 2022 Las Vegas | 01:17:01 | |
| Steenbuck Nico | 2021 Hamburg | 01:16:38 | |
| Wieloch Christoph | 2024 Gdansk | 01:17:29 | |
| 罗 琪林 | 2024 Beijing | 01:17:29 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sydney | 01:13:45 | |
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