Dive into this athlete’s performance at 2024 Glasgow 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 Jones Ben'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 Ben'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 Jones Ben'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 Jones Ben'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
04:07.
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:
Ben Jones demonstrated a commendable performance in the 2024 Glasgow HYROX, finishing in the top 30% of all athletes and within the top 35% of his age group. His total running time was notably 01:23 faster than the average, indicating a strong running profile. However, his overall time suggests that while running is a strength, there is considerable room for improvement in the strength and skill-based segments. Ben exhibited a hybrid profile with a leaning towards running, suggesting that a more balanced approach to training could enhance his overall performance. His pacing appeared to be well-managed across the running segments, starting slightly slower than average but making significant improvements in speed as the race progressed.
Segments to Improve:
Roxzone: Ben's time in the Roxzone was notably slower than the average, indicating slower transitions or unnecessary rest times. To improve, focus on specific drills that mimic the transition between exercises, such as quick feet drills, high-intensity interval training (HIIT) with short recovery periods, and practicing quick changes from running to strength exercises. This will help reduce transition times and improve overall fitness.
Sled Pull: Significantly slower than average, this segment suggests a need for enhanced upper body and core strength. Implement sled pull drills with progressively heavier weights, and focus on exercises such as deadlifts, rows, and farmer's walks to build the necessary strength and endurance.
Burpees Broad Jump: To improve performance in this segment, Ben should incorporate plyometric training into his routine, including exercises like box jumps, squat jumps, and broad jumps to increase explosive strength. Practicing burpees with an emphasis on form and efficiency will also be beneficial.
Sled Push: Improvement in this segment requires increased lower body strength and power. Training should include heavy sled pushes, squats, and lunges, with an emphasis on explosive movements to build both strength and speed.
Sandbag Lunges: To improve time on sandbag lunges, focus on endurance training with weighted vests or backpacks during lunges and squats. Incorporate stability and core strengthening exercises to maintain form throughout the segment.
Rowing: A slower-than-average time in rowing indicates a need for better technique and endurance. Rowing drills focusing on improving stroke efficiency and power, alongside HIIT sessions on the rower, will enhance performance in this segment.
Race Strategies:
For future races, Ben should implement the following strategies to improve his performance:
Even Pacing: Start the race with a conservative pace in the initial running segment to conserve energy for the strength-based segments. Gradually increase pace in the later running segments as demonstrated in this race.
Segment-Specific Training: Incorporate specific training days focused on the identified weak segments, using the suggested exercises and drills to turn these weaknesses into strengths.
Transition Practice: Regularly practice transitioning between different types of exercises (e.g., from running to strength and back) to minimize time spent in the Roxzone.
Recovery and Nutrition: Focus on recovery strategies and proper nutrition to maintain high levels of training and to ensure peak performance on race day. This includes adequate hydration, post-workout nutrition, and rest days.
Mental Preparation: Mental toughness and the ability to push through challenging segments are crucial. Visualization techniques, goal setting, and positive self-talk can be beneficial strategies.
By focusing on the identified areas for improvement and implementing these race strategies, Ben Jones has the potential to significantly enhance his performance in future HYROX events.
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