Dive into this athlete’s performance at 2024 Melbourne 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.
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 1000 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 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Burns Jeff'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 Burns Jeff'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 1000 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 Burns Jeff'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 Burns Jeff'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
05:33.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Jeff Burns delivered a commendable performance at the 2024 Melbourne Hyrox race, securing an overall rank of 425 out of 1801 athletes and placing 24th in his age group of 45-49, which reflects strong competitiveness in both the general and age-specific categories. His total race time was 01:22:04, with a total running time of 00:42:36, indicating a slight lag as it was 01:11 slower than the average. While his running performance is close to average, his strength exercises, particularly the Wall Balls, demonstrate a well-developed strength profile. His fastest running segment was Running 3, which suggests he might have found a better rhythm after the initial laps. His pacing strategy appears to have been conservative at the beginning, possibly leading to slower early running segments.
Segments to Improve
Sandbag Lunges: Jeff was 01:25 slower than average, which indicates a need for improvement in this segment. To enhance performance, focus on building both strength and endurance in the lower body.
Exercises: Incorporate weighted lunges, Bulgarian split squats, and reverse lunges with increasing weights to build strength.
Form Correction: Pay attention to keeping the back straight and ensuring the knee does not extend beyond toes.
Burpees Broad Jump: This segment was 01:10 slower than the average. Improving explosive power and conditioning can help.
Exercises: Include plyometric drills like box jumps and burpee variations. Use interval training to enhance cardiovascular endurance.
Form Correction: Focus on maintaining a steady rhythm and using arms effectively for the jump.
Roxzone (Transition Time): Jeff was 00:20 faster than average, but further improvement can significantly enhance overall race performance.
Exercises: Practice quick transitions between exercises in training to simulate race conditions.
Strategy: Develop a mental checklist for each transition to ensure smooth and efficient movement.
Overall Running Time: While not the weakest, the running performance was slightly slower than average. Focus on improving cardiovascular fitness and running efficiency.
Exercises: Implement interval running workouts, and tempo runs to build speed and endurance.
Technique: Work on running form, emphasizing efficient foot strike and cadence.
Race Strategies
Start with a Consistent Pace: Avoid starting too fast to conserve energy for later stages, especially in a long event like Hyrox.
Utilize Strength Segments: Given Jeff's strong performance in strength exercises like Sled Push and Wall Balls, he should capitalize on these to gain time.
Focus on Efficient Transitions: Enhance transition techniques to minimize time lost in Roxzone and maintain momentum between exercise zones.
Compromised Running Training: Simulate race conditions by practicing running immediately after heavy strength workouts to adapt to the fatigue and maintain running efficiency.
Nutrition and Hydration: Plan and practice a nutrition strategy to ensure sustained energy levels and avoid fatigue during the race.
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