Season 23/24 2023 London (3243) HYROX PRO (437) Men (321) Rylance Jason

Rylance Jason 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 498 similar athletes.

Performance Highlights

GBR GBR Flag Men 45-49 #201049 01:25:15 14th in AG | Top 63.6% 186th | Top 57.9%
-01:50
38:44
Run Total
-00:14
04:50
Avg. Lap
-00:45
03:29
Best Lap
+02:04
40:41
Workout Total
+00:16
05:05
Avg. Workout
-00:12
05:53
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 Pro 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 498 athletes with similar finish time in Hyrox Pro 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 498 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Rylance Jason'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 Rylance Jason'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 498 athletes with similar finish time in Hyrox Pro 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 Rylance Jason'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 Pro 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 Rylance Jason'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 03:44. Check the detail of the improvement plan below.

01:25 Potential Improvement 37.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:25 08:09 to 06:44 37.9%
Sled Pull 01:02 07:13 to 06:11 27.7%
Sled Push 00:34 04:12 to 03:38 15.2%
Rowing 00:19 04:52 to 04:33 8.5%
Sandbag Lunges 00:13 05:16 to 05:03 5.8%
Farmers Carry 00:08 02:22 to 02:14 3.6%
Ski Erg 00:03 04:16 to 04:13 1.3%
Burpees Broad Jump 00:00 04:21 to 04:21 0.0%
Run Total 00:00 38:44 to 38:44 0.0%

Splits Time

Rylance Jason Perfect Race
Splits Total Average Total
Running 1 03:29 00:00 04:18 -00:49 00:00 +00:00
Ski Erg 04:16 03:29 04:15 +00:01 04:18 -00:49
Running 2 04:45 07:45 04:40 +00:05 08:33 -00:48
Sled Push 04:12 12:30 03:51 +00:21 13:13 -00:43
Running 3 05:03 16:42 05:08 -00:05 17:04 -00:22
Sled Pull 07:13 21:45 06:35 +00:38 22:12 -00:27
Running 4 05:01 28:58 05:09 -00:08 28:47 +00:11
Burpees Broad Jump 04:21 33:59 04:36 -00:15 33:56 +00:03
Running 5 05:12 38:20 05:14 -00:02 38:32 -00:12
Rowing 04:52 43:32 04:37 +00:15 43:46 -00:14
Running 6 04:54 48:24 05:07 -00:13 48:23 +00:01
Farmers Carry 02:22 53:18 02:22 +00:00 53:30 -00:12
Running 7 04:59 55:40 05:12 -00:13 55:52 -00:12
Sandbag Lunges 05:16 01:00:39 05:18 -00:02 01:01:04 -00:25
Running 8 05:24 01:05:55 05:45 -00:21 01:06:22 -00:27
Wall Balls 08:09 01:11:19 07:03 +01:06 01:12:07 -00:48
Roxzone 05:53 01:25:15 06:05 -00:12 01:25:15
Based on 498 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jason Rylance had a solid performance in the Hyrox race in London. He finished with an overall rank of 186, which puts him in the top 42% of all athletes. In his age group (45-49), he ranked 14th, placing him in the top 45% of competitors. His overall time of 01:25:15 was respectable, and he showed strength in the running segments, particularly in the Total running time where he was 02:39 faster than the average time. His best running lap was 00:03:29, which was 00:59 faster than average.

Segments to Improve


1. Sled Pull:
Jason lost significant time in the Sled Pull segment, being 02:01 slower than average. To improve in this area, he should focus on building upper body and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help improve his pulling power. He should also work on his technique, ensuring he maintains a strong and stable position while pulling the sled.

2. Wall Balls:
Another segment where Jason struggled was the Wall Balls, being 01:38 slower than average. To improve in this area, he should focus on developing leg and core strength. Exercises such as squats, lunges, and wall sits can help improve his lower body power. Additionally, he should work on his throwing accuracy and efficiency during the wall ball exercise, as this can help save time.

3. Sled Push:
Jason was 01:00 slower than average in the Sled Push segment. To improve in this area, he should work on developing explosive leg strength. Exercises such as squats, deadlifts, and box jumps can help improve his pushing power. He should also focus on maintaining proper form and technique during the sled push, ensuring he generates maximum force and speed.

4. Sandbag Lunges:
Jason lost 00:14 compared to the average time in the Sandbag Lunges segment. To improve in this area, he should focus on developing overall leg and core strength. Exercises such as lunges, step-ups, and planks can help improve his stability and endurance during the lunges. He should also work on his pacing and efficiency during this segment, as maintaining a consistent rhythm can help save time.

Strategies


- Pacing: Based on his performance and splits, Jason showed good pacing throughout the race. He was consistently faster than the average time in most segments, indicating that he maintained a steady effort level. However, he should be cautious not to start too fast and risk burning out later in the race. It's important for him to find a balance between pushing himself and maintaining a sustainable pace.

- Hybrid Approach: Jason's performance suggests that he has a hybrid profile, being strong both in running and strength-based segments. To maximize his performance, he should continue to train both aspects of his fitness. This includes incorporating both running and strength training into his routine, focusing on exercises that improve cardiovascular endurance, muscular strength, and power.

- Transitions: The Roxzone time indicates how efficiently Jason moved between exercise zones. While he was 00:37 faster than average, there is still room for improvement. To enhance his overall performance, he should work on improving his fitness level and transition time. This can be achieved through specific training drills that focus on quick transitions and maintaining a high level of fitness throughout the race.

In conclusion, Jason Rylance had a strong performance in the Hyrox race, with notable strengths in running segments and overall pacing. To further improve his performance, he should focus on areas of weakness such as the Sled Pull, Wall Balls, Sled Push, and Sandbag Lunges. By incorporating specific training strategies and techniques, such as strength exercises and form corrections, he can enhance his performance in these segments. Additionally, he should continue to implement effective race strategies, including maintaining a steady pace, training both running and strength, and improving transition times.

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 Pro Men
Similar Athletes
Parrinello Joe 2024 Chicago Navy Pier 01:25:36
Heeren Niek 2024 Madrid 01:25:44
Fremgens Sebastian 2019 Hannover 01:25:41
Ruszczyk Zbigniew 2024 Gdansk 01:24:57
Raes Jason 2024 Maastricht 01:25:11
Mazzotti Michele 2023 Milan 01:25:38
Goodison Bradley 2024 Birmingham 01:24:52
Refus Olivier 2024 Paris 01:25:24
Meyer Aike 2018 Hamburg 01:25:29
Murillo Joshua 2022 Los Angeles 01:25:07

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Stuttgart 01:19:13
2024 Hamburg 01:15:33
2024 Stockholm 01:17:19
2024 Manchester 01:25:44
2024 Sports Direct HYROX London 01:19:34
2024 Amsterdam 01:19:01
2024 London 01:21:07
2024 Birmingham 01:22:19
2024 Glasgow 01:16:20
2023 Birmingham 01:32:03

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download