Dive into this athlete’s performance at 2023 London 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 Harris 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 Harris Jason'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 Harris 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.
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 Harris 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 05:17. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:09 | 05:52 to 04:43 | 21.8% |
| Sled Push | 01:03 | 03:49 to 02:46 | 19.9% |
| Wall Balls | 00:54 | 07:05 to 06:11 | 17.0% |
| Farmers Carry | 00:33 | 02:38 to 02:05 | 10.4% |
| Sandbag Lunges | 00:31 | 05:26 to 04:55 | 9.8% |
| Ski Erg | 00:29 | 04:53 to 04:24 | 9.1% |
| Rowing | 00:25 | 05:11 to 04:46 | 7.9% |
| Burpees Broad Jump | 00:13 | 05:20 to 05:07 | 4.1% |
| Run Total | 00:00 | 42:08 to 42:08 | 0.0% |
| Harris Jason | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:53 | 00:00 | 04:42 -00:49 | 00:00 +00:00 |
| Ski Erg | 04:53 | 03:53 | 04:28 +00:25 | 04:42 -00:49 |
| Running 2 | 04:52 | 08:46 | 05:01 -00:09 | 09:10 -00:24 |
| Sled Push | 03:49 | 13:38 | 02:57 +00:52 | 14:11 -00:33 |
| Running 3 | 05:40 | 17:27 | 05:27 +00:13 | 17:08 +00:19 |
| Sled Pull | 05:52 | 23:07 | 05:01 +00:51 | 22:35 +00:32 |
| Running 4 | 05:25 | 28:59 | 05:27 -00:02 | 27:36 +01:23 |
| Burpees Broad Jump | 05:20 | 34:24 | 05:24 -00:04 | 33:03 +01:21 |
| Running 5 | 06:00 | 39:44 | 05:37 +00:23 | 38:27 +01:17 |
| Rowing | 05:11 | 45:44 | 04:51 +00:20 | 44:04 +01:40 |
| Running 6 | 05:20 | 50:55 | 05:29 -00:09 | 48:55 +02:00 |
| Farmers Carry | 02:38 | 56:15 | 02:13 +00:25 | 54:24 +01:51 |
| Running 7 | 05:10 | 58:53 | 05:27 -00:17 | 56:37 +02:16 |
| Sandbag Lunges | 05:26 | 01:04:03 | 05:11 +00:15 | 01:02:04 +01:59 |
| Running 8 | 05:52 | 01:09:29 | 06:06 -00:14 | 01:07:15 +02:14 |
| Wall Balls | 07:05 | 01:15:21 | 06:37 +00:28 | 01:13:21 +02:00 |
| Roxzone | 04:44 | 01:27:02 | 07:04 -02:20 | 01:27:02 |
To improve the Run Total segment, Jason should work on his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and plyometric exercises can help improve his speed and endurance. Specific exercises to consider include sprints, hill repeats, and interval running. Additionally, focusing on improving transition times between exercises will help him save valuable seconds during the race.
For the Sled Push segment, Jason should focus on increasing his strength and power. Incorporating exercises such as squats, deadlifts, and lunges into his training routine will help develop the necessary lower body strength. Additionally, practicing sled pushes with progressively heavier weights will improve his performance in this segment.
To improve in the Ski Erg segment, Jason should work on his cardiovascular endurance and technique. Incorporating exercises such as rowing, cycling, or running on a treadmill can help improve his cardiovascular fitness. Additionally, practicing proper technique on the Ski Erg machine, focusing on maintaining a steady pace and efficient movement, will contribute to better performance in this segment.
In the Sled Pull segment, Jason should focus on improving his upper body strength and endurance. Incorporating exercises such as pull-ups, rows, and push-ups into his training routine will help develop the necessary strength for this segment. Additionally, practicing sled pulls with progressively heavier weights will improve his performance.
The Wall Balls segment requires both lower body strength and cardiovascular endurance. Jason should incorporate exercises such as squats, lunges, and box jumps into his training routine to improve lower body strength. Additionally, including exercises that target the upper body, such as shoulder presses and medicine ball throws, will help improve his performance in this segment.
In the Rowing segment, Jason should focus on improving his cardiovascular endurance and technique. Incorporating exercises such as swimming, running, or cycling can help improve his cardiovascular fitness. Additionally, practicing proper rowing technique, focusing on maintaining a consistent and efficient stroke, will contribute to better performance in this segment.
Improving performance in the Running 5 segment requires a combination of cardiovascular endurance and leg strength. Jason should focus on incorporating exercises such as hill sprints, stair climbing, and interval running into his training routine to improve both his endurance and leg strength.
For the Farmers Carry segment, Jason should work on improving his grip strength and overall endurance. Incorporating exercises such as farmer's walks, deadlifts, and hanging from a bar will help develop the necessary grip strength. Additionally, increasing the duration and weight of the farmers carry during training will improve his performance in this segment.
To improve the Burpees Broad Jump segment, Jason should focus on increasing his explosive power and cardiovascular endurance. Incorporating exercises such as box jumps, squat jumps, and burpees into his training routine will help improve his explosive power. Additionally, incorporating high-intensity interval training (HIIT) into his cardio workouts will improve his overall endurance.
In the Sandbag Lunges segment, Jason should focus on improving his lower body strength and stability. Incorporating exercises such as lunges, squats, and Bulgarian split squats into his training routine will help develop the necessary lower body strength. Additionally, practicing lunges with a sandbag or weighted backpack will improve his performance in this segment.
To improve his overall performance, Jason should consider incorporating cross-training into his routine. This can include activities such as swimming, cycling, or yoga, which will help improve his overall fitness and prevent overuse injuries. Additionally, working with a coach or joining a training group can provide guidance and support to help Jason reach his performance goals.
| Similar Athletes | |||
|---|---|---|---|
| Held Andreas | 2021 Leipzig | 01:26:52 | |
| De La Torre Aguilar Eugenio | 2024 Malaga | 01:26:44 | |
| Glyn Alex | 2024 London | 01:27:05 | |
| Wainwright Ben | 2024 Sydney | 01:26:39 | |
| Ivers Andrew | 2024 Perth | 01:26:55 | |
| Moody Heath | 2024 Dallas | 01:26:32 | |
| Yam Norman Benjamin | 2022 Hong Kong | 01:27:30 | |
| Massot Isern Andreu | 2023 Barcelona | 01:27:26 | |
| Morrison Felix | 2023 London | 01:26:41 | |
| Reid Jack | 2024 Dublin | 01:27:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow | 01:32:22 | |
| 2023 Birmingham | 01:32:27 | |
| 2022 Birmingham | 01:42:20 | |
| 2024 Manchester | 01:32:11 | |
| 2024 Sports Direct HYROX London | 01:35:24 | |
| 2024 Birmingham | 01:28:58 | |
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