Dive into this athlete’s performance at 2023 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.
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.
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.
This section showcases the entire Jones Craig'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 Craig's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Craig'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.
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 Craig'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 05:43. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:09 | 41:11 to 37:02 | 72.6% |
| Sled Push | 00:36 | 02:50 to 02:14 | 10.5% |
| Sled Pull | 00:17 | 04:09 to 03:52 | 5.0% |
| Burpees Broad Jump | 00:15 | 04:13 to 03:58 | 4.4% |
| Farmers Carry | 00:12 | 01:56 to 01:44 | 3.5% |
| Ski Erg | 00:09 | 04:19 to 04:10 | 2.6% |
| Rowing | 00:05 | 04:33 to 04:28 | 1.5% |
| Sandbag Lunges | 00:00 | 03:43 to 03:43 | 0.0% |
| Wall Balls | 00:00 | 04:58 to 04:58 | 0.0% |
| Jones Craig | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:35 | 00:00 | 04:14 +00:21 | 00:00 +00:00 |
| Ski Erg | 04:19 | 04:35 | 04:17 +00:02 | 04:14 +00:21 |
| Running 2 | 04:41 | 08:54 | 04:31 +00:10 | 08:31 +00:23 |
| Sled Push | 02:50 | 13:35 | 02:36 +00:14 | 13:02 +00:33 |
| Running 3 | 04:50 | 16:25 | 04:53 -00:03 | 15:38 +00:47 |
| Sled Pull | 04:09 | 21:15 | 04:19 -00:10 | 20:31 +00:44 |
| Running 4 | 04:55 | 25:24 | 04:51 +00:04 | 24:50 +00:34 |
| Burpees Broad Jump | 04:13 | 30:19 | 04:28 -00:15 | 29:41 +00:38 |
| Running 5 | 05:12 | 34:32 | 04:58 +00:14 | 34:09 +00:23 |
| Rowing | 04:33 | 39:44 | 04:35 -00:02 | 39:07 +00:37 |
| Running 6 | 05:08 | 44:17 | 04:52 +00:16 | 43:42 +00:35 |
| Farmers Carry | 01:56 | 49:25 | 01:56 +00:00 | 48:34 +00:51 |
| Running 7 | 05:14 | 51:21 | 04:51 +00:23 | 50:30 +00:51 |
| Sandbag Lunges | 03:43 | 56:35 | 04:25 -00:42 | 55:21 +01:14 |
| Running 8 | 06:38 | 01:00:18 | 05:14 +01:24 | 59:46 +00:32 |
| Wall Balls | 04:58 | 01:06:56 | 05:33 -00:35 | 01:05:00 +01:56 |
| Roxzone | 04:25 | 01:16:11 | 05:38 -01:13 | 01:16:11 |
His total running time of 00:41:11 was 03:45 slower than the average, indicating that there is room for improvement in his running performance. However, it is worth noting that his best running lap time was 00:04:35, which suggests that he has the potential to excel in this area with the right training strategies.
To improve these segments, Craig should work on both his overall fitness and his transition time in the roxzone. By improving his overall fitness, he will have more endurance and speed to perform better in the running segments. Additionally, by reducing his transition time, he can minimize the time spent resting and maximize his overall performance.
Training Strategies and Techniques:
1. Overall Fitness Improvement: Craig should incorporate interval training and high-intensity workouts into his training routine to improve his cardiovascular endurance and speed. This can include running intervals, HIIT workouts, and circuit training. By pushing his limits during training, he will be better prepared for the demands of the race.
2. Transition Time Improvement: Craig should practice transitions between exercises to minimize the time spent in the roxzone. This can be done by simulating the race conditions during his training sessions. For example, he can set up stations for each exercise and practice moving quickly and efficiently between them. By streamlining his transitions, he can gain valuable seconds that can make a significant difference in his overall race time.
3. Specific Exercises and Drills: To improve his running performance, Craig should focus on exercises that target his leg strength and endurance. This can include exercises such as hill sprints, tempo runs, and plyometric exercises like box jumps and lunges. By incorporating these exercises into his training routine, he can build the necessary strength and power for better running performance.
4. Form Corrections: It is essential for Craig to ensure that his running form is efficient and optimized for performance. He should work on maintaining a tall posture, engaging his core, and landing mid-foot to minimize impact and maximize efficiency. Seeking guidance from a running coach or attending running clinics can be beneficial in refining his running technique.
By implementing these strategies and incorporating the suggested training techniques, Craig Jones can improve his performance in the HYROX race and achieve even better results in future competitions.
| Similar Athletes | |||
|---|---|---|---|
| Brenchley Jamie | 2022 Birmingham | 01:16:22 | |
| Ramírez González Rodrigo | 2024 Ciudad de Mexico | 01:16:15 | |
| Seah Sean | 2024 Incheon | 01:15:44 | |
| Moreno Doval Jaime | 2024 Madrid | 01:16:38 | |
| Koop John | 2023 Hamburg | 01:16:39 | |
| Raspagni Simone | 2024 Rimini | 01:16:04 | |
| Connell Paschal | 2024 Dublin | 01:15:41 | |
| Niewerth Andreas | 2024 Hamburg | 01:16:09 | |
| Reuters Marvin | 2023 Rotterdam | 01:16:28 | |
| Townsend Ashleigh | 2024 Manchester | 01:15:42 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Manchester | 01:13:52 | |
| 2022 Birmingham | 01:23:39 | |
| 2024 Manchester | 01:27:21 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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