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 Corrigan Jack'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 Corrigan Jack'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 Corrigan Jack'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 Corrigan Jack'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
06:26.
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
Jack Corrigan delivered a commendable performance at the 2024 Amsterdam Hyrox race, ranking in the top 47% overall and top 53% in his age group. His overall time was 01:33:21, which highlights a strong effort. The total running time of 00:49:04 was 02:37 slower than average, suggesting a need for improvement in running endurance and speed. Jack demonstrated impressive strength in the Sled Push and Sandbag Lunges, indicating a well-developed strength profile. However, the slower running times suggest a need to focus more on enhancing running capabilities. Jack's initial running segments were faster than average, but his pace significantly decreased in the later stages, especially noted in Running 8, indicating he might have started too fast.
Segments to Improve
Total Running Time: The overall running time indicates that Jack could benefit from improved running endurance and efficiency. To enhance running performance:
Interval Training: Incorporate intervals such as 400m repeats at a pace faster than race pace, with short recovery periods, to increase speed and endurance.
Long Runs: Increase weekly long runs to build aerobic capacity, aiming for consistent pacing throughout.
Tempo Runs: Include tempo runs at a comfortably hard pace, focusing on maintaining speed over longer distances.
Wall Balls: This segment was 01:33 slower than average. To improve:
Strength Training: Focus on leg and core strength with exercises like squats, lunges, and planks.
Technique Work: Practice wall ball technique, ensuring efficient squat depth and throw accuracy.
High-Intensity Intervals: Simulate race conditions by performing wall ball sets interspersed with running or rowing to build endurance under fatigue.
Sled Pull: Slightly slower than top performers. To enhance performance:
Upper Body Strength: Incorporate exercises like bent-over rows and deadlifts to increase pulling strength.
Technique Drills: Practice sled pulls with a focus on form and minimizing rest periods during the pull.
Ski Erg: Performance was slower than average, suggesting a need for:
Technique Refinement: Focus on efficient stroke technique, reducing unnecessary movements.
Endurance Building: Include longer, steady-state sessions on the ski erg to improve cardiovascular endurance.
Race Strategies
Pacing Strategy: Start at a more conservative pace to avoid burnout in later stages. Implement a negative split strategy, aiming to run the second half of the race faster than the first.
Transition Efficiency: Work on minimizing time spent in the Roxzone by practicing quick transitions and maintaining focus between segments.
Nutritional Strategy: Ensure adequate hydration and nutrition leading up to and during the race to sustain energy levels.
Mental Preparedness: Develop mental strategies for maintaining focus and motivation during the race, especially in later stages.