Hesse John Hyrox Result

Dive into this athlete’s performance at 2024 Perth 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.

Performance Highlights

AUS AUS Flag Men 65-69 #112014 01:19:50 🥇 in AG | Top 50.0% 161st | Top 34.3%
-03:08
37:01
Run Total
-00:22
04:38
Avg. Lap
-00:04
04:16
Best Lap
+02:30
36:08
Workout Total
+00:19
04:31
Avg. Workout
+00:41
06:46
Roxzone

Race Summary

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 Hesse John'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 Hesse John'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 Hesse John'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 Hesse John'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 04:36. Check the detail of the improvement plan below.

02:06 Potential Improvement 45.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:06 07:31 to 05:25 45.7%
Burpees Broad Jump 00:33 04:58 to 04:25 12.0%
Sandbag Lunges 00:28 04:50 to 04:22 10.1%
Sled Push 00:27 02:53 to 02:26 9.8%
Rowing 00:27 05:02 to 04:35 9.8%
Ski Erg 00:20 04:35 to 04:15 7.2%
Sled Pull 00:09 04:21 to 04:12 3.3%
Farmers Carry 00:06 01:58 to 01:52 2.2%
Run Total 00:00 37:01 to 37:01 0.0%

Splits Time

Hesse John Perfect Race
Splits Total Average Total
Running 1 05:03 00:00 04:22 +00:41 00:00 +00:00
Ski Erg 04:35 05:03 04:21 +00:14 04:22 +00:41
Running 2 04:16 09:38 04:42 -00:26 08:43 +00:55
Sled Push 02:53 13:54 02:43 +00:10 13:25 +00:29
Running 3 04:25 16:47 05:05 -00:40 16:08 +00:39
Sled Pull 04:21 21:12 04:32 -00:11 21:13 -00:01
Running 4 04:32 25:33 05:04 -00:32 25:45 -00:12
Burpees Broad Jump 04:58 30:05 04:47 +00:11 30:49 -00:44
Running 5 04:33 35:03 05:13 -00:40 35:36 -00:33
Rowing 05:02 39:36 04:40 +00:22 40:49 -01:13
Running 6 04:41 44:38 05:05 -00:24 45:29 -00:51
Farmers Carry 01:58 49:19 02:02 -00:04 50:34 -01:15
Running 7 04:45 51:17 05:04 -00:19 52:36 -01:19
Sandbag Lunges 04:50 56:02 04:40 +00:10 57:40 -01:38
Running 8 04:50 01:00:52 05:32 -00:42 01:02:20 -01:28
Wall Balls 07:31 01:05:42 05:53 +01:38 01:07:52 -02:10
Roxzone 06:46 01:19:50 06:05 +00:41 01:19:50
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

John Hesse delivered a commendable performance in the 2024 Perth Hyrox race, securing an overall rank of 161, which places him in the top 23% of 688 athletes. Within his age group (65-69), John ranked first out of two participants. His total running time was 37:01, which is notably 3:25 faster than the average, highlighting a strong running profile. John demonstrated a consistent and strategic pacing strategy, with running segments 2, 3, 4, 5, 6, 7, and 8 being significantly faster than average. His initial running segment was slightly slower, suggesting a conservative start. His performance indicates a runner's profile with room for improvement in strength-based segments and transitions.

Segments to Improve

  • Wall Balls: With a time of 7:31, John was 1:39 slower than average. To improve, focus on:
    • Exercises: Incorporate overhead presses and squats to build strength.
    • Drills: Practice wall ball throws focusing on form and breathing techniques.
    • Technique: Maintain a steady rhythm and ensure proper depth on squats.
  • Roxzone: John spent 6:46 in the roxzone, indicating a need to enhance overall fitness and transition efficiency.
    • Exercises: Include circuit training with minimal rest to improve stamina and speed.
    • Drills: Practice quick transitions between exercises during training sessions.
    • Technique: Focus on mental preparedness and efficient movement between stations.
  • Burpees Broad Jump: At 4:58, John was 17 seconds slower than average.
    • Exercises: Incorporate plyometric exercises to enhance explosive strength.
    • Drills: Perform high-intensity interval training (HIIT) with focus on agility and speed.
    • Technique: Ensure optimal form to conserve energy and maintain speed.
  • Sandbag Lunges: With a time of 4:50, John was 13 seconds slower than average.
    • Exercises: Strengthen legs with weighted lunges and squats.
    • Drills: Practice lunges with varying weights to build endurance and balance.
    • Technique: Focus on maintaining proper posture and step length for efficiency.
  • Rowing: At 5:02, John was 22 seconds slower than average.
    • Exercises: Integrate rowing machine intervals to improve cardiovascular endurance.
    • Drills: Focus on maintaining pace and power output on the ergometer.
    • Technique: Emphasize a strong, consistent stroke and proper breathing.

Race Strategies

  • Pacing: Maintain a steady pace throughout the race to avoid early burnout. Given John's strong running segments, use this to his advantage by conserving energy in strength segments.
  • Transitions: Work on minimizing time in the roxzone by practicing transitions during training, focusing on speed and efficiency.
  • Compromised Running: Incorporate compromised running drills post strength exercises to simulate race conditions and improve recovery time between segments.
  • Mental Preparation: Develop a race-day plan to manage energy expenditure and maintain focus during demanding segments.

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
Similar Athletes
Griffith Shane 2024 Dublin 01:20:03
Le Fur Yoan 2024 Paris 01:19:37
Hill Jake 2024 Dublin 01:19:41
OMahony Daniel 2024 Stockholm 01:19:35
Graziano Michael 2024 New York 01:19:36
Maury Quentin 2024 Bordeaux 01:19:39
Janssen Bart 2024 Maastricht 01:19:48
Dettman Stuart 2024 Sydney 01:20:15
Carletti Massimo 2022 Wien 01:19:32
Rolffs Adrian 2021 Hamburg 01:19:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 World Championships Nice 01:31:22
2023 Sydney 01:30:20
2024 Sydney 01:17:33
2023 Melbourne 01:26:31
2024 Melbourne 01:18:24

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