Dive into this athlete’s performance at 2024 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
924 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 924 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 924 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Jones Sion'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 Sion'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 924 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 Sion'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 Sion'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
01:40.
Check the detail of the improvement plan below.
Based on 924 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Sion Jones showcased commendable athletic ability in the 2024 Birmingham HYROX race. Securing a position in the top 58% of all athletes and top 61% in his age group (30-34), his performance was well-rounded, with strengths in both running and strength-based exercises. His total running time was a notable highlight, where he was 01:11 faster than the average, positioning him as a strong runner. However, the race pacing needs some attention as he began with a slower pace in Running 1, falling 00:28 behind the average, but significantly improved this in subsequent segments, outperforming the average in Running 2, 3, 4, and 8.
Segments to Improve
Roxzone: The most significant area for improvement is the Roxzone segment where Sion was 01:44 slower than average. This implies that he either rested more or took longer in transitions. To enhance performance in this segment, Sion should focus on improving his overall fitness levels and transition time. High-intensity interval training (HIIT) could be a beneficial addition to his routine to boost his stamina and speed. Focusing on quick transition exercises like burpees, jumping jacks, or mountain climbers could also help increase his transition speed.
Wall Balls: Sion was 00:18 slower than average in the Wall Balls segment. To improve in this area, Sion should focus on increasing his strength and power. Incorporating exercises like squats, lunges, and kettlebell swings into his routine will help build strength in the lower body, while push-ups and overhead presses can help enhance his upper body strength.
Sandbag Lunges: Falling 00:13 behind the average in this segment indicates a need for improvement in lower body strength and balance. Training with resistance bands and practicing lunges with varying weights can significantly improve performance in this area.
Race Strategies
For better performance in future races, Sion should consider implementing the following strategies:
Pacing Strategy: Sion should work on maintaining a more consistent pace throughout the race. Starting slow in Running 1 and gaining speed in later segments might lead to early fatigue. Practicing running at a consistent pace during training sessions could help improve this.
Strength Training: Sion should incorporate more strength-based exercises into his routine to improve his performance in strength-intensive segments like Wall Balls and Sandbag Lunges. Focusing on functional exercises that mimic the movements in these segments could be beneficial.
Transitions: Improving transition speed is crucial for a better Roxzone timing. Sion should practice transitioning quickly between different exercises during his training sessions to replicate race conditions.
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