Dive into this athlete’s performance at 2023 Birmingham 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 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 Jones Steve'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 Jones Steve'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 Jones Steve'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 Jones Steve'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 08:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 04:30 | 10:33 to 06:03 | 50.8% |
| Sled Push | 02:28 | 05:39 to 03:11 | 27.8% |
| Sandbag Lunges | 01:09 | 06:49 to 05:40 | 13.0% |
| Wall Balls | 00:26 | 07:42 to 07:16 | 4.9% |
| Sled Pull | 00:13 | 05:39 to 05:26 | 2.4% |
| Farmers Carry | 00:06 | 02:28 to 02:22 | 1.1% |
| Ski Erg | 00:00 | 04:26 to 04:26 | 0.0% |
| Rowing | 00:00 | 04:46 to 04:46 | 0.0% |
| Run Total | 00:00 | 40:41 to 40:41 | 0.0% |
| Jones Steve | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:33 | 00:00 | 04:58 -01:25 | 00:00 +00:00 |
| Ski Erg | 04:26 | 03:33 | 04:36 -00:10 | 04:58 -01:25 |
| Running 2 | 04:50 | 07:59 | 05:24 -00:34 | 09:34 -01:35 |
| Sled Push | 05:39 | 12:49 | 03:14 +02:25 | 14:58 -02:09 |
| Running 3 | 05:20 | 18:28 | 05:54 -00:34 | 18:12 +00:16 |
| Sled Pull | 05:39 | 23:48 | 05:38 +00:01 | 24:06 -00:18 |
| Running 4 | 05:26 | 29:27 | 05:54 -00:28 | 29:44 -00:17 |
| Burpees Broad Jump | 10:33 | 34:53 | 06:20 +04:13 | 35:38 -00:45 |
| Running 5 | 05:29 | 45:26 | 06:08 -00:39 | 41:58 +03:28 |
| Rowing | 04:46 | 50:55 | 05:03 -00:17 | 48:06 +02:49 |
| Running 6 | 05:16 | 55:41 | 05:56 -00:40 | 53:09 +02:32 |
| Farmers Carry | 02:28 | 01:00:57 | 02:26 +00:02 | 59:05 +01:52 |
| Running 7 | 05:12 | 01:03:25 | 05:55 -00:43 | 01:01:31 +01:54 |
| Sandbag Lunges | 06:49 | 01:08:37 | 05:54 +00:55 | 01:07:26 +01:11 |
| Running 8 | 05:39 | 01:15:26 | 06:48 -01:09 | 01:13:20 +02:06 |
| Wall Balls | 07:42 | 01:21:05 | 07:41 +00:01 | 01:20:08 +00:57 |
| Roxzone | 07:23 | 01:36:01 | 08:12 -00:49 | 01:36:01 |
Training Strategies:
- Incorporate high-intensity interval training (HIIT) sessions that include burpees and broad jumps to improve speed and power in these movements.
- Practice burpees with strict form and focus on minimizing transition time between the burpee and the broad jump.
- Strengthen the muscles involved in the broad jump, such as the glutes, quadriceps, and calves, through exercises like squats, lunges, and plyometric jumps.
2. Sled Push:
Steve's time of 00:05:39 was 02:05 slower than the average. To improve in this segment, he should focus on increasing his overall strength and improving his technique in sled pushing.
Training Strategies:
- Incorporate strength training exercises such as squats, deadlifts, and lunges to improve lower body strength, which is crucial for sled pushing.
- Practice sled pushing with proper technique, focusing on driving through the legs and using the arms to maintain momentum.
- Gradually increase the weight on the sled during training sessions to build strength and endurance specific to this movement.
3. Sandbag Lunges:
Steve's time of 00:06:49 was 00:56 slower than the average. To improve in this segment, he should work on building strength and endurance in the muscles involved in lunges.
Training Strategies:
- Incorporate weighted lunges into his training routine to build strength in the quadriceps, glutes, and hamstrings.
- Practice lunges with proper form, ensuring that the front knee stays in line with the ankle and that the back knee nearly touches the ground.
- Gradually increase the weight of the sandbag during training sessions to improve endurance and simulate the demands of the race.
- Pacing: Steve's overall pacing was consistent, with no significant fluctuations in his splits. It is important for him to maintain a steady pace throughout the race to avoid burning out too early.
- Transition Time: Steve's Roxzone time of 00:07:23 was 00:52 faster than the average, indicating good efficiency in transitioning between exercises. He should continue to prioritize quick and smooth transitions to minimize time lost during the race.
- Hybrid Profile: Steve's performance suggests a hybrid profile, with strength and running abilities. To further enhance his performance, he should continue to focus on improving both aspects of his fitness, with a slight emphasis on the areas identified for improvement.
Overall, Steve Jones showed promising performance in the 2023 Birmingham HYROX race. By targeting the areas of improvement and implementing the suggested training strategies, he can further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Bawden Paul | 2024 Manchester | 01:35:43 | |
| Sommer Dennis | 2024 Frankfurt | 01:36:25 | |
| Fix Wladimir | 2024 Hamburg | 01:36:03 | |
| Moran Kevin | 2023 Dublin | 01:35:47 | |
| Ndunda Anthony | 2023 Dallas | 01:36:24 | |
| Hadley Christopher | 2022 London | 01:36:02 | |
| King Gareth | 2024 Glasgow | 01:35:51 | |
| Iwan Ralf | 2021 Leipzig | 01:35:51 | |
| Ewere Mudi | 2023 London | 01:35:49 | |
| Richter Thuesen Simon | 2024 Copenhagen | 01:35:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow | 01:32:29 | |
| 2023 London | 01:31:15 | |
| 2024 Birmingham | 02:09:18 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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