Jones Michael Hyrox Result

Dive into this athlete’s performance at 2024 Katowice 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 164 similar athletes.

Performance Highlights

FRA FRA Flag Men 35-39 #122018 02:11:37 104th in AG | Top 98.1% 424th | Top 98.6%
+08:48
01:12:56
Run Total
+01:09
09:07
Avg. Lap
-01:53
04:05
Best Lap
-05:25
50:08
Workout Total
-00:40
06:16
Avg. Workout
-03:41
08:37
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 164 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 164 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Jones Michael'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 Michael'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 164 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 Michael'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 Michael'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 16:53. Check the detail of the improvement plan below.

15:35 Potential Improvement 92.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 15:35 01:12:56 to 57:21 92.3%
Burpees Broad Jump 01:14 09:52 to 08:38 7.3%
Wall Balls 00:04 10:39 to 10:35 0.4%
Ski Erg 00:00 04:40 to 04:40 0.0%
Sled Push 00:00 03:20 to 03:20 0.0%
Sled Pull 00:00 06:54 to 06:54 0.0%
Rowing 00:00 04:38 to 04:38 0.0%
Farmers Carry 00:00 02:34 to 02:34 0.0%
Sandbag Lunges 00:00 07:31 to 07:31 0.0%

Splits Time

Jones Michael Perfect Race
Splits Total Average Total
Running 1 04:05 00:00 05:43 -01:38 00:00 +00:00
Ski Erg 04:40 04:05 05:02 -00:22 05:43 -01:38
Running 2 08:51 08:45 06:42 +02:09 10:45 -02:00
Sled Push 03:20 17:36 04:24 -01:04 17:27 +00:09
Running 3 09:42 20:56 07:49 +01:53 21:51 -00:55
Sled Pull 06:54 30:38 07:46 -00:52 29:40 +00:58
Running 4 09:47 37:32 07:54 +01:53 37:26 +00:06
Burpees Broad Jump 09:52 47:19 09:21 +00:31 45:20 +01:59
Running 5 09:56 57:11 08:26 +01:30 54:41 +02:30
Rowing 04:38 01:07:07 05:48 -01:10 01:03:07 +04:00
Running 6 09:48 01:11:45 08:01 +01:47 01:08:55 +02:50
Farmers Carry 02:34 01:21:33 03:10 -00:36 01:16:56 +04:37
Running 7 09:47 01:24:07 08:07 +01:40 01:20:06 +04:01
Sandbag Lunges 07:31 01:33:54 08:44 -01:13 01:28:13 +05:41
Running 8 11:04 01:41:25 11:04 +00:00 01:36:57 +04:28
Wall Balls 10:39 01:52:29 11:18 -00:39 01:48:01 +04:28
Roxzone 08:37 02:11:37 12:18 -03:41 02:11:37
Based on 164 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Michael Jones showcased a commendable effort in the 2024 Katowice HYROX race, ranking in the top 70% overall and top 72% in his age group. His profile suggests a noteworthy hybrid of strengths, with a significant inclination towards strength-based exercises given his faster-than-average performances in segments like the Sled Push, Ski Erg, Rowing, and Farmers Carry. However, Michael's overall running time was 08:32 slower than average, indicating a need for improved endurance and running efficiency. His initial burst in Running 1 suggests potential for high performance, but the consistent slow-down in subsequent running segments indicates issues with pacing and possibly endurance.

Segments to Improve:

  • Total Running Time: Michael's performance indicates a need for enhanced running endurance and speed. Incorporating interval training, such as 400 to 800-meter repeats at a faster pace than his current average, with equal rest periods, can help improve speed and endurance. Long runs, gradually increasing up to 20% longer than the race’s total running distance, should be integrated weekly to improve overall endurance. Focusing on running form, through drills like high knees and butt kicks, can enhance efficiency and reduce energy expenditure during the race.
  • Burpees Broad Jump: This segment was notably slower, suggesting a need for explosive power and coordination improvement. Plyometric exercises, such as box jumps, squat jumps, and broad jumps, will help in building explosive strength. Additionally, practicing burpees with an emphasis on form and incorporating broad jumps into regular training can increase efficiency and speed in this segment.
  • Wall Balls: To improve in Wall Balls, focusing on squat depth, accuracy, and arm strength is crucial. Exercises like thrusters, overhead presses, and medicine ball squat throws can enhance performance. Practicing wall balls with varied weights and heights can also help improve adaptability and efficiency.
  • Sandbag Lunges: Michael's performance suggests room for improvement in leg strength and endurance. Incorporating weighted lunges, step-ups, and Bulgarian split squats into his routine can build the necessary strength and stability. Endurance can be improved through high-repetition bodyweight lunges and integrating these into circuit training.

Race Strategies:

  • Pacing: Michael's initial fast pace in Running 1 indicates a need for better pacing strategy. Implementing a consistent, slightly conservative pace at the start can help conserve energy for maintaining speed in later running segments and exercises. Using a heart rate monitor during training and races can aid in maintaining the optimal effort level throughout.
  • Transition Efficiency (Roxzone): Although Michael's Roxzone time was faster than average, indicating less rest and quicker transitions, focusing on specific drills that mimic the quick switch between exercises can further improve his performance. Practicing transitions during training, such as going from running to a strength exercise, can reduce time spent in the Roxzone.
  • Strength and Running Balance: Given Michael's apparent strength in specific exercises but slower running times, a balanced focus on improving running endurance and maintaining strength is crucial. Integrating strength training on the same days as shorter runs can help in achieving a balance, ensuring one aspect isn't developed at the expense of the other.

By addressing these areas of improvement and adjusting his training focus, Michael Jones has the potential to significantly enhance his performance in future HYROX races.

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
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