Dive into this athlete’s performance at 2023 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 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 Elson Jack'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 Elson Jack'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 Elson Jack'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 Elson Jack'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 05:07. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:42 | 39:01 to 36:19 | 52.8% |
| Burpees Broad Jump | 00:34 | 04:23 to 03:49 | 11.1% |
| Sled Pull | 00:33 | 04:18 to 03:45 | 10.7% |
| Sandbag Lunges | 00:30 | 04:25 to 03:55 | 9.8% |
| Sled Push | 00:26 | 02:36 to 02:10 | 8.5% |
| Rowing | 00:12 | 04:38 to 04:26 | 3.9% |
| Wall Balls | 00:05 | 04:53 to 04:48 | 1.6% |
| Farmers Carry | 00:04 | 01:45 to 01:41 | 1.3% |
| Ski Erg | 00:01 | 04:08 to 04:07 | 0.3% |
| Elson Jack | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:28 | 00:00 | 04:09 -00:41 | 00:00 +00:00 |
| Ski Erg | 04:08 | 03:28 | 04:15 -00:07 | 04:09 -00:41 |
| Running 2 | 04:29 | 07:36 | 04:27 +00:02 | 08:24 -00:48 |
| Sled Push | 02:36 | 12:05 | 02:33 +00:03 | 12:51 -00:46 |
| Running 3 | 04:49 | 14:41 | 04:48 +00:01 | 15:24 -00:43 |
| Sled Pull | 04:18 | 19:30 | 04:11 +00:07 | 20:12 -00:42 |
| Running 4 | 04:51 | 23:48 | 04:46 +00:05 | 24:23 -00:35 |
| Burpees Broad Jump | 04:23 | 28:39 | 04:21 +00:02 | 29:09 -00:30 |
| Running 5 | 05:17 | 33:02 | 04:54 +00:23 | 33:30 -00:28 |
| Rowing | 04:38 | 38:19 | 04:33 +00:05 | 38:24 -00:05 |
| Running 6 | 05:01 | 42:57 | 04:48 +00:13 | 42:57 +00:00 |
| Farmers Carry | 01:45 | 47:58 | 01:54 -00:09 | 47:45 +00:13 |
| Running 7 | 05:22 | 49:43 | 04:47 +00:35 | 49:39 +00:04 |
| Sandbag Lunges | 04:25 | 55:05 | 04:19 +00:06 | 54:26 +00:39 |
| Running 8 | 05:48 | 59:30 | 05:09 +00:39 | 58:45 +00:45 |
| Wall Balls | 04:53 | 01:05:18 | 05:23 -00:30 | 01:03:54 +01:24 |
| Roxzone | 04:40 | 01:14:44 | 05:27 -00:47 | 01:14:44 |
Jack's total running time of 00:39:01 was 01:55 slower than the average for his finish time. This indicates that he could benefit from improving his overall fitness and transition time between exercise zones. Additionally, his best running lap time of 00:03:28 showcases his potential as a runner and suggests that he should focus on further developing his running skills.
To enhance performance in these segments, Jack can incorporate the following training strategies and techniques:
1. Running Total: Jack should focus on improving his overall running fitness to reduce the time lost in this segment. He can include interval training, tempo runs, and long-distance runs in his training routine. Additionally, incorporating hill sprints and speed drills can help him build strength and speed in his running.
2. Running 7 and Running 8: These segments also require improvements in running performance. Jack can benefit from incorporating specific exercises to enhance his running endurance and speed. Recommended exercises include interval training, fartlek runs, and hill repeats. Additionally, he should work on maintaining a consistent pace throughout these segments to avoid excessive fatigue.
3. Burpees Broad Jump: Jack lost significant time in this segment, indicating a need for improved strength and efficiency in performing the exercise. He should focus on building upper body and core strength through exercises such as push-ups, planks, and burpees. Practicing proper form and technique for the broad jump will also contribute to faster completion times.
4. Running 5 and Running 6: Jack should continue to work on his running endurance and speed to improve these segments. Incorporating interval training, tempo runs, and hill sprints will help him build the necessary strength and speed for better performance.
In conclusion, Jack Elson's performance in the 2023 Birmingham Hyrox race was impressive, placing him in the top percentiles of his age group. By focusing on improving his overall fitness, running performance, and specific segments where time was lost, Jack can further enhance his race results. Incorporating the suggested training strategies, exercises, and race strategies outlined above will provide him with a solid foundation for future success. With continued dedication and hard work, Jack has the potential to achieve even better results in upcoming races.
| Similar Athletes | |||
|---|---|---|---|
| O Boyle Damien | 2024 Dublin | 01:14:25 | |
| Court Jean | 2022 Madrid | 01:14:35 | |
| Zwittnigg Florian | 2023 Köln | 01:14:39 | |
| Jensen Sikker | 2024 Copenhagen | 01:14:45 | |
| Hu Cao Alejandro | 2024 Madrid | 01:14:28 | |
| Bakkers Richard | 2022 Maastricht | 01:14:14 | |
| Bredemeier Dario | 2023 Frankfurt | 01:14:27 | |
| Meehan Tom | 2023 Birmingham | 01:15:12 | |
| Potočnik Matjaz | 2024 Katowice | 01:14:51 | |
| Guyonvarch Ludovic | 2023 Singapore | 01:14:29 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:16:08 | |
| 2024 Birmingham | 01:17:54 | |
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