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 536 similar athletes.
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.
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.
This section showcases the entire Carpenter Jak'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 Carpenter Jak's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Carpenter Jak'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.
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 Carpenter Jak'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.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:01 | 38:34 to 35:33 | 65.6% |
| Sled Push | 00:27 | 03:29 to 03:02 | 9.8% |
| Sled Pull | 00:27 | 05:31 to 05:04 | 9.8% |
| Ski Erg | 00:14 | 04:16 to 04:02 | 5.1% |
| Sandbag Lunges | 00:13 | 04:30 to 04:17 | 4.7% |
| Rowing | 00:08 | 04:28 to 04:20 | 2.9% |
| Burpees Broad Jump | 00:06 | 03:41 to 03:35 | 2.2% |
| Farmers Carry | 00:00 | 01:43 to 01:43 | 0.0% |
| Wall Balls | 00:00 | 05:03 to 05:03 | 0.0% |
| Carpenter Jak | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:27 | 00:00 | 03:56 -00:29 | 00:00 +00:00 |
| Ski Erg | 04:16 | 03:27 | 04:07 +00:09 | 03:56 -00:29 |
| Running 2 | 04:19 | 07:43 | 04:16 +00:03 | 08:03 -00:20 |
| Sled Push | 03:29 | 12:02 | 03:25 +00:04 | 12:19 -00:17 |
| Running 3 | 05:10 | 15:31 | 04:39 +00:31 | 15:44 -00:13 |
| Sled Pull | 05:31 | 20:41 | 05:33 -00:02 | 20:23 +00:18 |
| Running 4 | 05:10 | 26:12 | 04:40 +00:30 | 25:56 +00:16 |
| Burpees Broad Jump | 03:41 | 31:22 | 03:58 -00:17 | 30:36 +00:46 |
| Running 5 | 04:57 | 35:03 | 04:44 +00:13 | 34:34 +00:29 |
| Rowing | 04:28 | 40:00 | 04:24 +00:04 | 39:18 +00:42 |
| Running 6 | 04:46 | 44:28 | 04:39 +00:07 | 43:42 +00:46 |
| Farmers Carry | 01:43 | 49:14 | 02:02 -00:19 | 48:21 +00:53 |
| Running 7 | 05:09 | 50:57 | 04:43 +00:26 | 50:23 +00:34 |
| Sandbag Lunges | 04:30 | 56:06 | 04:35 -00:05 | 55:06 +01:00 |
| Running 8 | 05:39 | 01:00:36 | 05:05 +00:34 | 59:41 +00:55 |
| Wall Balls | 05:03 | 01:06:15 | 06:08 -01:05 | 01:04:46 +01:29 |
| Roxzone | 04:52 | 01:16:04 | 05:10 -00:18 | 01:16:04 |
Jak's overall time for the race was 01:16:04, which is a respectable result. However, his total running time of 00:38:34 was 01:13 slower than the average for his finish time. This indicates that there is room for improvement in his running performance.
To improve his performance in the Run Total segment, Jak should focus on improving his overall fitness and his transition time. This can be achieved by incorporating interval training and plyometric exercises into his training routine. Interval training will help improve his speed and endurance, while plyometric exercises, such as box jumps and jump squats, will enhance his power and agility.
For the Sled Pull and Sled Push segments, Jak should work on improving his strength and technique. Incorporating exercises such as deadlifts, squats, and sled pushes/pulls into his training routine will help him develop the necessary strength and power for these segments. Additionally, practicing proper technique, such as maintaining a strong and stable core and using efficient pulling and pushing mechanics, will also contribute to improved performance.
In the Running 4, Running 7, and Running 8 segments, Jak should focus on improving his endurance and pacing. Incorporating long-distance running and tempo runs into his training routine will help him build endurance and improve his ability to maintain a steady pace throughout these segments.
For the Running 3 segment, Jak should work on improving his speed and agility. Incorporating speed drills, such as sprints and agility ladder exercises, into his training routine will help him develop the necessary speed and agility for this segment.
Overall, Jak Carpenter had a solid performance in the 2023 London Hyrox race. By focusing on improving his running performance, specifically in the identified segments, and implementing effective race strategies, Jak has the potential to further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Münzel Sebastian | 2024 Poznan | 01:15:38 | |
| Wirth Mike | 2023 Hannover | 01:16:13 | |
| Mackowski Tomasz | 2024 Stockholm | 01:15:35 | |
| Krüger Stephan | 2019 Leipzig | 01:16:17 | |
| Belton John | 2023 Malaga | 01:16:09 | |
| Koenders Roy | 2024 Amsterdam | 01:16:18 | |
| Obrien Neil | 2024 Amsterdam | 01:15:36 | |
| Caligiuri Salvatore | 2024 World Championships Nice | 01:15:36 | |
| Brown Brandon Spencer | 2023 Barcelona | 01:16:31 | |
| Elliott Aaron | 2024 Sydney | 01:15:46 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London | 01:24:36 | |
| 2023 London | 01:17:56 | |
| 2022 Manchester | 01:30:44 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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