Dive into this athlete’s performance at 2024 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 Kirkpatrick Jo'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 Kirkpatrick Jo'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 Kirkpatrick Jo'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 Kirkpatrick Jo'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 03:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:33 | 06:33 to 05:00 | 48.9% |
| Burpees Broad Jump | 00:48 | 07:09 to 06:21 | 25.3% |
| Sled Push | 00:34 | 03:20 to 02:46 | 17.9% |
| Rowing | 00:14 | 05:39 to 05:25 | 7.4% |
| Ski Erg | 00:01 | 05:10 to 05:09 | 0.5% |
| Sled Pull | 00:00 | 05:45 to 05:45 | 0.0% |
| Farmers Carry | 00:00 | 02:01 to 02:01 | 0.0% |
| Sandbag Lunges | 00:00 | 04:28 to 04:28 | 0.0% |
| Run Total | 00:00 | 46:12 to 46:12 | 0.0% |
| Kirkpatrick Jo | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:31 | 00:00 | 05:18 +01:13 | 00:00 +00:00 |
| Ski Erg | 05:10 | 06:31 | 05:12 -00:02 | 05:18 +01:13 |
| Running 2 | 05:08 | 11:41 | 05:45 -00:37 | 10:30 +01:11 |
| Sled Push | 03:20 | 16:49 | 02:51 +00:29 | 16:15 +00:34 |
| Running 3 | 05:27 | 20:09 | 06:04 -00:37 | 19:06 +01:03 |
| Sled Pull | 05:45 | 25:36 | 06:04 -00:19 | 25:10 +00:26 |
| Running 4 | 05:37 | 31:21 | 06:04 -00:27 | 31:14 +00:07 |
| Burpees Broad Jump | 07:09 | 36:58 | 06:38 +00:31 | 37:18 -00:20 |
| Running 5 | 05:43 | 44:07 | 06:14 -00:31 | 43:56 +00:11 |
| Rowing | 05:39 | 49:50 | 05:28 +00:11 | 50:10 -00:20 |
| Running 6 | 05:39 | 55:29 | 06:06 -00:27 | 55:38 -00:09 |
| Farmers Carry | 02:01 | 01:01:08 | 02:22 -00:21 | 01:01:44 -00:36 |
| Running 7 | 05:38 | 01:03:09 | 06:05 -00:27 | 01:04:06 -00:57 |
| Sandbag Lunges | 04:28 | 01:08:47 | 05:05 -00:37 | 01:10:11 -01:24 |
| Running 8 | 06:33 | 01:13:15 | 06:35 -00:02 | 01:15:16 -02:01 |
| Wall Balls | 06:33 | 01:19:48 | 05:23 +01:10 | 01:21:51 -02:03 |
| Roxzone | 08:27 | 01:34:40 | 07:26 +01:01 | 01:34:40 |
Jo, you absolutely crushed it out there! Finishing in 01:34:40 puts you in the top 13% of all athletes and the same for your age group. That’s no small feat! You showed some serious running chops with a total running time of 00:46:12—that's 02:06 faster than average. Your best running lap of 00:05:08 is impressive, proving you’ve got the speed. However, it seems you might have started a bit slower with your first running segment, which was 01:14 slower than average. It’s like you wanted to warm up those legs a bit too much! Overall, your profile leans towards being a strong runner, but there's some room for improvement in the strength segments to become a true Hyrox hybrid. 💪
Now, let’s dive into the nitty-gritty and find those segments where you can turn weaknesses into newfound strengths:
Wall Balls are a beast for many athletes. To improve your time, focus on technique: ensure your squat is deep and your throw is explosive. Try doing wall ball drills with a focus on rhythm—10 reps every minute for 10 minutes, resting only as needed. You’ll be a wall ball warrior in no time! 💥
Roxzone time is crucial for maximizing your efficiency. This is where you can shave off valuable seconds. Work on your overall fitness and transitions. Incorporate short, high-intensity interval workouts that mimic the transitions you face in the race. A simple drill: 400m run followed by a high-intensity strength exercise (like kettlebell swings or push-ups) for 30 seconds, repeated 5 times.
Burpees Broad Jump can be grueling. Focus on reducing fatigue by ensuring you’re breathing and pacing yourself. Include circuit training that mixes burpees with other compound movements, like thrusters or box jumps. Aim for sets of 10 burpees followed by 10 seconds of rest, gradually reducing that rest period as you improve.
Sled Push and Sled Pull require full-body strength. To boost your performance here, integrate heavy sled pushes in your weekly workouts. Start with lighter weights and build up. Work on your pulling form with resistance bands and incorporate core-focused exercises like planks, which will stabilize your body during these moves.
Rowing might not be your strongest point either—so let’s change that! Focus on rowing technique; make sure you’re using your legs, core, and arms in unison. Try incorporating interval rowing sessions where you alternate between sprinting for 30 seconds and steady rowing for 1 minute. This will help improve your endurance and power on the rower.
When it comes to race day, strategy is key! Here are a few tips to help you crush your next Hyrox:
Jo, you're doing incredible things, and the numbers show it! Keep pushing your limits, and remember that every time you tackle a workout, you’re one step closer to your goals. Don’t let the little setbacks get you down—use them as fuel. After all, it’s not about how fast you get there, but about enjoying the journey, even if it includes a few wall balls along the way! Keep up the hard work, and let’s turn those weaknesses into strengths! Remember, “The only bad workout is the one that didn’t happen.”
See you in the roxzone! - The Rox-Coach 🏆
| Similar Athletes | |||
|---|---|---|---|
| Morgan Jenna | 2024 Singapore | 01:34:27 | |
| Boutkan Mirjam | 2024 Rotterdam | 01:34:12 | |
| Ghandour Daniana | 2023 Los Angeles | 01:34:34 | |
| Chabouté Eva | 2023 Paris | 01:34:50 | |
| Abbing Antoinette | 2024 Rotterdam | 01:35:05 | |
| Aulton Olivia | 2024 London | 01:34:34 | |
| Keneally Amber | 2022 Chicago | 01:34:22 | |
| Ostapovitch Zoe | 2023 Hong Kong | 01:34:18 | |
| Campione Barbara | 2024 Rimini | 01:34:54 | |
| Garot Louise | 2024 Paris | 01:34:21 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 01:37:24 | |
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