Dive into this athlete’s performance at 2024 New York 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
286 similar athletes.
Performance Highlights
USA Men #90017 02:03:15
138th in
AG
| Top 15.4%
821st | Top 91.8%
+07:23
01:07:40
Run Total
+00:56
08:27
Avg. Lap
+00:27
06:16
Best Lap
-05:07
46:33
Workout Total
-00:38
05:49
Avg. Workout
-02:18
09:06
Roxzone
Race Summary
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 286 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 286 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Marshall 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 Marshall 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 286 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 Marshall 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 Marshall 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
14:29.
Check the detail of the improvement plan below.
Based on 286 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jason Marshall's performance in the 2024 New York HYROX race places him in the top 55% overall and 58% within his age group, a commendable achievement. His overall time was 02:03:15, with a total running time of 01:07:40, which is 07:00 slower than the average. This suggests a more pronounced strength in exercise zones over running, indicating a hybrid profile but leaning towards strength. Notably, Jason's best running lap being 00:06:16 shows potential in running when pacing and energy are optimally managed. However, the significant slow down in later running segments suggests a pacing strategy that may have started too ambitiously, impacting his endurance in the latter half of the race. His quicker Roxzone time indicates efficient transitions and good overall fitness but highlights a need for improved endurance and pacing strategy in running segments.
Segments to Improve:
Total Running Time: Jason's running, particularly in the second half of the race, shows a need for improved endurance and pacing. Interval training with a focus on varying distances can help improve cardiovascular endurance. Incorporating tempo runs, where Jason runs at a challenging but sustainable pace, can also aid in enhancing his ability to maintain speed over distance. Hill sprints and long, slow runs should be integrated into his routine to build both power and endurance.
Sandbag Lunges: To improve time on sandbag lunges, Jason should focus on lower body strength and stability exercises. Bulgarian split squats, weighted lunges, and deadlifts can increase leg power, while core strengthening exercises like planks and Russian twists will improve stability. Practicing lunges with progressively heavier weights can also directly translate to better performance in this segment.
Wall Balls: Although Jason's performance in wall balls is relatively stronger, there's room for improvement. Incorporating exercises like thrusters, squat presses, and medicine ball slams can improve explosive power and endurance. Focusing on squat depth and form during wall balls will also ensure more efficient movements, conserving energy for better performance.
Rowing: To enhance rowing performance, Jason should work on both technique and cardiovascular endurance. Interval training on the rowing machine, focusing on power strokes and consistent pacing, can build specific endurance. Additionally, incorporating exercises that strengthen the back, shoulders, and legs, such as pull-ups, kettlebell swings, and leg presses, will contribute to a more powerful rowing stroke.
Race Strategies:
Pacing: Jason should adopt a more conservative pacing strategy at the start, conserving energy for a stronger finish. Breaking the race down into segments and setting target times based on his training performances can help manage his pace more effectively.
Transitions: Despite efficient transitions, there's always room for improvement. Practicing quick transitions in training, simulating race day conditions, can shave off precious seconds. Focusing on swift movements from running to strength exercises and back will reduce total time.
Nutrition and Hydration: Proper nutrition and hydration before and during the race can significantly impact performance. Jason should experiment with different strategies during training to find what works best for him, ensuring he's adequately fueled and hydrated throughout the race.
Recovery: Incorporating active recovery and stretching into his training routine will help improve flexibility and reduce the risk of injury. This will enable him to train more effectively and maintain a higher level of performance throughout the race.
By focusing on these areas of improvement and implementing the suggested strategies, Jason Marshall can expect to see significant enhancements in his HYROX race performance. Consistent effort, smart training, and strategic race execution will be key to his success.
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