Dive into this athlete’s performance at 2024 Sports Direct HYROX 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.
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 Cobb John'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 Cobb John'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 Cobb John'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 Cobb John'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
04:35.
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:
John Cobb's participation in the 2024 Sports Direct HYROX London event showcases a commendable overall rank and a notable performance within his age group, placing him in the top 21% of his category. His total running time was 22 seconds faster than average, indicating a strong running profile. However, his performance in specific segments such as the Burpees Broad Jump and the Roxzone suggests there is room for improvement in both strength exercises and transition efficiency. An initial analysis suggests that John has a hybrid profile with a slight inclination towards running, given his overall faster running time. Despite this, it's evident that pacing in the first half of the race could be optimized, as evidenced by slower initial running segments and a significant time loss in the Burpees Broad Jump.
Segments to Improve:
Burpees Broad Jump: This segment was significantly slower than average, indicating a need for explosive strength and endurance. John should incorporate plyometric exercises such as box jumps, squat jumps, and interval training to improve explosiveness and cardiovascular endurance. Practicing burpees with a focus on form and efficiency can also reduce the time taken per rep. Incorporating a broad jump immediately after a burpee in training can help simulate race conditions, improving both technique and stamina.
Roxzone: Slower transitions suggest a need for improved overall fitness and efficiency moving between exercises. Incorporating circuit training into his routine, with short, high-intensity exercises followed by quick transitions, can help. Focusing on reducing rest times and practicing equipment setup and transitions under timed conditions will also aid in reducing Roxzone times.
Sandbag Lunges: Slower than average performance here suggests a need for targeted lower body and core strength training. Incorporating lunges with varying weights, step-ups, and core stabilization exercises (e.g., planks, Russian twists) can build the necessary strength and endurance. Practicing lunges with a sandbag specifically can also help acclimate to the unique challenges of this segment.
Ski Erg: To improve time on the Ski Erg, focusing on technique and upper body endurance is key. Incorporating exercises like lat pulldowns, seated rows, and interval training on the Ski Erg itself can improve both strength and efficiency in this segment. Technique drills focusing on maximizing the pull length and improving hand grip can also contribute to better performance.
Race Strategies:
Start Pacing: Given the tendency to start slower in the initial running segments, John should focus on a slightly more aggressive start without burning out. Practicing pacing strategies in training, such as interval running with target times, can help find a comfortable yet competitive starting pace.
Strength-Endurance Balance: Since John shows a hybrid profile with a strength in running, balancing his training to include more strength-focused workouts will complement his running capabilities. This includes more targeted strength training sessions weekly, focusing on the identified weak segments.
Transitions and Efficiency: Improving transition times in the Roxzone is crucial. Practicing quick transitions between exercises in training, perhaps with a mock setup similar to race conditions, can help reduce this time significantly. Emphasizing the reduction of rest times between sets in workouts will also contribute to better overall fitness and endurance.
Segment-Specific Training: Tailoring training sessions to focus on the weakest segments will yield the most significant improvements. This means not just practicing the specific exercises but doing so in a fatigued state, similar to race conditions, to improve both strength and endurance in those exercises.
By focusing on these areas for improvement and implementing the suggested training strategies, John Cobb can turn his weaknesses into strengths and significantly improve his performance in future HYROX races.
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