Salisbury Jonathan
Hyrox Result
Dive into this athlete’s performance at 2024 Berlin 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.
Inconsistency detected:
Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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 Salisbury Jonathan'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 Salisbury Jonathan'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 Salisbury Jonathan'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 Salisbury Jonathan'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
10:05.
Check the detail of the improvement plan below.
06:59
Potential Improvement
69.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jonathan Salisbury's performance in the 2024 Berlin HYROX race places him well within the top half of overall participants and in the upper third of his age group, signaling a strong competitive edge among his peers. His overall time is commendable, given the challenging nature of the HYROX race, which demands both endurance and strength. The total running time indicates that Jonathan has a balanced profile, being neither significantly stronger nor weaker in running compared to the average participant. However, the exact pacing strategy and whether he started too fast or too slow cannot be determined without comparing the first four running segments to the average. Nevertheless, his best running lap suggests he has good speed endurance that can be further capitalized on with targeted training.
Segments to Improve:
- Roxzone Time: As indicated, if Jonathan's Roxzone time is slower than average, it suggests that the transition times between exercises and the rest periods might be an area for improvement. To enhance this, Jonathan should focus on improving his overall fitness level and reducing transition times. Specifically, incorporating circuit training into his routine, with minimal rest between exercises, can help simulate the race-day scenario and improve his efficiency in transitions.
- Strength vs. Running Balance: Given that his total running time is average, there may be room to improve either strength or running aspects, depending on his specific weaknesses. For strength improvement, exercises like deadlifts, squats, and kettlebell swings will build power and endurance. For running, interval training and tempo runs can enhance both speed and running economy.
Race Strategies:
- Pacing Strategy: Jonathan needs to evaluate his pacing at the beginning of the race. A more structured pacing strategy, possibly starting slightly slower than his perceived effort level and gradually increasing, could help conserve energy for a stronger finish. Practicing negative splits during training runs, where each lap is run slightly faster than the previous, can be an effective way to implement this strategy.
- Strength Training Emphasis: If Jonathan identifies as having a more runner profile based on his equal total running time to the average, focusing on strength training could provide significant improvements. Incorporating plyometric exercises such as box jumps and burpees will enhance explosive power, which is beneficial for both the strength exercises and improving running speed.
- Transition Efficiency: Reducing time spent in the Roxzone is crucial for overall improvement. This can be achieved by practicing quick transitions between running and strength exercises during training sessions. Setting up a mini-circuit that mimics the race format, including the order of exercises, can help Jonathan reduce hesitation and improve muscle memory for quicker switches.
By focusing on these areas, Jonathan Salisbury can build on his already impressive performance, turning identified weaknesses into strengths and potentially achieving even higher ranks in future HYROX races. Tailored training plans that address these specific areas, combined with strategic race pacing, will be key to his continued success.
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator