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.
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 Hope 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 Hope Jack'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 Hope 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.
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 Hope 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
11:43.
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
Jack Hope delivered a commendable performance at the 2024 Perth Hyrox race, placing 121st overall and 24th in his age group. He completed the race in 01:16:59, showcasing a strong runner profile with a total running time of 00:29:44, which is 09:20 faster than average. Jack's running segments from Running 2 to Running 8 demonstrate consistent speed, indicating strong endurance. However, Jack's slower start in Running 1 suggests a conservative initial pace, which may have allowed him to maintain speed throughout the race. His exceptional running ability suggests a need to bolster his strength components to complement his running prowess and improve overall performance.
Segments to Improve
Wall Balls (00:10:57 - 05:19 slower than average)
Analysis: Jack's Wall Balls segment is the most significant area for improvement. His time was significantly slower compared to his peers.
Training Strategies: Incorporate high-repetition, low-weight wall ball exercises to build endurance. Focus on form corrections such as maintaining a full squat depth and a consistent release point. Introduce interval training with wall balls combined with sprints to simulate race fatigue.
Sled Pull (00:05:22 - 01:03 slower than average)
Analysis: The Sled Pull revealed a gap in upper body strength and technique.
Training Strategies: Implement sled pull exercises with varying weights and incorporate rope pulls. Focus on upper body strength training, including lat pull-downs and bent-over rows. Practice with compromised running scenarios to manage fatigue.
Sandbag Lunges (00:05:25 - 00:59 slower than average)
Analysis: This segment indicates a need for improved strength and balance.
Training Strategies: Regularly practice lunges with increasing sandbag weights. Work on balance and core stability through exercises such as single-leg deadlifts and plank variations. Incorporate plyometric drills to enhance explosive power.
Sled Push (00:03:32 - 00:53 slower than average)
Analysis: Strength and endurance in the lower body need enhancement.
Training Strategies: Focus on building lower body strength with squats, leg presses, and sled push variations. Integrate resistance band exercises to improve explosive power. Simulate race conditions by alternating sled pushes with short-distance runs.
Race Strategies
Pacing: Start the race at a pace similar to Running 2, avoiding the slower start seen in Running 1. This will ensure a more balanced race effort without early exhaustion.
Transitions (Roxzone): Improve transition efficiency by practicing rapid transitions between exercises. Set up training circuits that mimic race conditions to build familiarity and speed.
Breathing and Recovery: Develop breathing techniques to manage exertion, especially after high-intensity segments like Sled Pulls and Wall Balls. Include active recovery practices in training.
Strength to Running Transition: Train for smoother transitions from strength-based exercises to running by combining strength drills with short sprints in workouts, enhancing the body's ability to adapt to varying exertion levels.
By focusing on these targeted improvements and strategic adjustments, Jack can harness his running strength and elevate his overall Hyrox race performance.