Season 23/24 2023 London (3243) HYROX (2806) Men (1846) Burns Jack

Burns Jack Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

GBR GBR Flag Men 25-29 #152011 01:29:05 178th in AG | Top 70.6% 1111th | Top 60.2%
+01:14
45:25
Run Total
+00:11
05:41
Avg. Lap
-00:44
03:58
Best Lap
-02:30
35:14
Workout Total
-00:19
04:24
Avg. Workout
+01:16
08:30
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 Burns 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 Burns 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 Burns 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 Burns 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 03:48. Check the detail of the improvement plan below.

02:14 Potential Improvement 58.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:14 45:25 to 43:11 58.8%
Farmers Carry 00:36 02:45 to 02:09 15.8%
Sandbag Lunges 00:36 05:43 to 05:07 15.8%
Sled Pull 00:22 05:16 to 04:54 9.6%
Ski Erg 00:00 04:15 to 04:15 0.0%
Sled Push 00:00 02:22 to 02:22 0.0%
Burpees Broad Jump 00:00 04:40 to 04:40 0.0%
Rowing 00:00 04:48 to 04:48 0.0%
Wall Balls 00:00 05:25 to 05:25 0.0%

Splits Time

Burns Jack Perfect Race
Splits Total Average Total
Running 1 03:58 00:00 04:45 -00:47 00:00 +00:00
Ski Erg 04:15 03:58 04:30 -00:15 04:45 -00:47
Running 2 04:56 08:13 05:06 -00:10 09:15 -01:02
Sled Push 02:22 13:09 03:01 -00:39 14:21 -01:12
Running 3 05:59 15:31 05:34 +00:25 17:22 -01:51
Sled Pull 05:16 21:30 05:09 +00:07 22:56 -01:26
Running 4 05:49 26:46 05:34 +00:15 28:05 -01:19
Burpees Broad Jump 04:40 32:35 05:39 -00:59 33:39 -01:04
Running 5 06:03 37:15 05:44 +00:19 39:18 -02:03
Rowing 04:48 43:18 04:53 -00:05 45:02 -01:44
Running 6 06:31 48:06 05:35 +00:56 49:55 -01:49
Farmers Carry 02:45 54:37 02:16 +00:29 55:30 -00:53
Running 7 06:05 57:22 05:34 +00:31 57:46 -00:24
Sandbag Lunges 05:43 01:03:27 05:24 +00:19 01:03:20 +00:07
Running 8 06:07 01:09:10 06:15 -00:08 01:08:44 +00:26
Wall Balls 05:25 01:15:17 06:52 -01:27 01:14:59 +00:18
Roxzone 08:30 01:29:05 07:14 +01:16 01:29:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jack Burns performed well in the HYROX race, finishing in the top 39% of all athletes and the top 46% in his age group. His overall time of 01:29:05 was respectable, but there are areas where he can improve to enhance his performance further.

Based on the splits analysis, Jack's running performance was slightly slower than average, with a total running time of 00:45:25, which was 03:11 slower than the average. However, he did have a standout performance in Running 1, where he was 00:38 faster than average.

Segments to Improve


1. Run Total:
Jack lost significant time in the overall running segment. To improve this, he should focus on improving his overall fitness and running endurance. Incorporating interval training, such as tempo runs and hill repeats, can help him build his cardiovascular endurance and increase his running speed. Additionally, adding strength training exercises that target the muscles used in running, such as lunges and squats, can improve his running performance.

2. Roxzone:
Jack's time in the transition zones was 01:26 slower than average, indicating that he may have taken longer rests or had slower transitions between exercises. To improve this segment, he should focus on improving his overall fitness and reducing his transition time. Incorporating circuit training and practicing efficient transitions between exercises can help him improve his performance in the Roxzone.

3. Running 6 and Running 7:
Jack's performance in these running segments was slower than average. To improve his running speed and endurance, he should focus on incorporating interval training, such as sprints and fartlek runs, into his training routine. Additionally, he can work on improving his running form and efficiency by practicing drills such as high knees, butt kicks, and strides.

4. Farmers Carry and Sandbag Lunges:
Jack lost time in these strength-based segments. To improve his performance in these exercises, he should focus on increasing his overall strength and grip strength. Incorporating exercises such as deadlifts, farmer's walks, and lunges with a weighted sandbag can help him build the necessary strength and endurance for these segments.

5. Running 3, Running 5, and Running 4:
Jack's performance in these running segments was slightly slower than average. To improve his running speed and endurance, he should continue to focus on interval training and incorporate longer distance runs into his training routine. Additionally, practicing hill running and incorporating speed work, such as tempo runs and intervals, can help him improve his running performance in these segments.

Strategies


- Pacing: Jack should focus on maintaining a consistent pace throughout the race to avoid burning out early. It's important for him to start at a pace that is sustainable for the entire duration of the race and avoid starting too fast.

- Transition Efficiency: Jack should practice efficient transitions between exercises to minimize the time spent in the Roxzone. This can be achieved through regular practice of transitioning between exercises and minimizing rest time.

- Mental Preparation: Jack should work on mental strategies to stay focused and motivated during the race. This could include visualization techniques, positive self-talk, and setting small goals throughout the race to maintain motivation and mental resilience.

By implementing these strategies and incorporating specific training techniques and exercises, Jack can improve his overall performance in the HYROX race and continue to progress in his fitness journey.

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
Mclarney Ross 2023 London 01:29:02
Cena Alex 2024 Milan 01:29:33
Awiszus Martin 2019 Hannover 01:29:08
Rondorf Patrick 2024 Köln 01:28:45
Grimaud Olivier 2024 Marseille 01:29:12
Clark Martin 2024 Glasgow 01:29:13
Moore Tom 2024 Manchester 01:28:44
Kwidzinski Christoph 2019 Hamburg 01:28:56
Stachura Jan 2019 Karlsruhe 01:28:57
Bentham Philip 2024 Birmingham 01:28:39

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Frankfurt 01:18:21
2024 Dublin 01:18:29
2024 Sports Direct HYROX London 01:18:28

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