Dive into this athlete’s performance at 2023 Birmingham 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.
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 Jones Ben'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 Jones Ben'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 Jones Ben'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 Jones Ben'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 07:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:59 | 06:11 to 04:12 | 28.3% |
| Wall Balls | 01:56 | 07:21 to 05:25 | 27.6% |
| Sled Push | 01:27 | 03:53 to 02:26 | 20.7% |
| Burpees Broad Jump | 01:12 | 05:37 to 04:25 | 17.1% |
| Sandbag Lunges | 00:26 | 04:48 to 04:22 | 6.2% |
| Ski Erg | 00:00 | 04:05 to 04:05 | 0.0% |
| Rowing | 00:00 | 04:35 to 04:35 | 0.0% |
| Farmers Carry | 00:00 | 01:36 to 01:36 | 0.0% |
| Run Total | 00:00 | 35:36 to 35:36 | 0.0% |
| Jones Ben | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:10 | 00:00 | 04:22 -01:12 | 00:00 +00:00 |
| Ski Erg | 04:05 | 03:10 | 04:21 -00:16 | 04:22 -01:12 |
| Running 2 | 04:19 | 07:15 | 04:42 -00:23 | 08:43 -01:28 |
| Sled Push | 03:53 | 11:34 | 02:43 +01:10 | 13:25 -01:51 |
| Running 3 | 04:39 | 15:27 | 05:06 -00:27 | 16:08 -00:41 |
| Sled Pull | 06:11 | 20:06 | 04:33 +01:38 | 21:14 -01:08 |
| Running 4 | 04:39 | 26:17 | 05:05 -00:26 | 25:47 +00:30 |
| Burpees Broad Jump | 05:37 | 30:56 | 04:49 +00:48 | 30:52 +00:04 |
| Running 5 | 04:45 | 36:33 | 05:13 -00:28 | 35:41 +00:52 |
| Rowing | 04:35 | 41:18 | 04:40 -00:05 | 40:54 +00:24 |
| Running 6 | 04:35 | 45:53 | 05:06 -00:31 | 45:34 +00:19 |
| Farmers Carry | 01:36 | 50:28 | 02:02 -00:26 | 50:40 -00:12 |
| Running 7 | 04:35 | 52:04 | 05:04 -00:29 | 52:42 -00:38 |
| Sandbag Lunges | 04:48 | 56:39 | 04:41 +00:07 | 57:46 -01:07 |
| Running 8 | 04:57 | 01:01:27 | 05:33 -00:36 | 01:02:27 -01:00 |
| Wall Balls | 07:21 | 01:06:24 | 05:55 +01:26 | 01:08:00 -01:36 |
| Roxzone | 06:24 | 01:20:01 | 06:06 +00:18 | 01:20:01 |
To improve his performance in these segments, Ben should focus on specific training strategies and techniques:
1. Wall Balls: Ben lost 01:22 compared to the average in this segment. To improve his performance, he should focus on building upper body strength and endurance. Exercises such as wall sits, kettlebell swings, and medicine ball throws can help improve his power and accuracy. Additionally, practicing proper form and technique, including a consistent rhythm and full range of motion, will be beneficial.
2. Sled Pull: Ben lost 01:20 compared to the average in this segment. To enhance his performance, he should work on improving his pulling strength and technique. Exercises such as deadlifts, bent-over rows, and sled pulls can help him develop the necessary strength and power. Additionally, practicing efficient pulling technique, including maintaining a strong posture and utilizing proper leverage, will be important.
3. Burpees Broad Jump: Ben lost 01:11 compared to the average in this segment. To improve his performance, he should focus on developing explosive power and endurance. Plyometric exercises like box jumps, squat jumps, and burpees can help him enhance his explosiveness and cardiovascular fitness. Additionally, practicing efficient burpee technique, including a smooth transition between movements and minimizing rest time, will be beneficial.
4. Sled Push: Ben lost 00:49 compared to the average in this segment. To enhance his performance, he should focus on improving his pushing strength and speed. Exercises such as push-ups, bench press, and sled pushes can help him develop the necessary upper body and leg strength. Additionally, practicing efficient pushing technique, including maintaining a low center of gravity and utilizing proper body mechanics, will be important.
5. Roxzone: Ben spent 00:06:24 in the transition zones, which was 00:22 slower than the average. To improve this segment, Ben should focus on improving his overall fitness and transition time. Incorporating interval training, circuit workouts, and specific transitions drills into his training routine can help him develop speed, agility, and efficiency in transitioning between exercises.
By implementing these strategies and focusing on improving the identified areas of weakness, Ben can continue to enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Prigione Paolo | 2019 Karlsruhe | 01:20:28 | |
| Hindriks Leon | 2024 Amsterdam | 01:20:30 | |
| Knoth Benjamin | 2023 Frankfurt | 01:19:53 | |
| Freeborn Rory | 2024 Singapore National Stadium | 01:20:05 | |
| Robinson Lee | 2024 Copenhagen | 01:19:45 | |
| Mucher Markus | 2018 Wien | 01:20:18 | |
| Berger Kai | 2024 Hamburg | 01:20:19 | |
| Trenson Alexandre | 2024 Marseille | 01:19:41 | |
| Benedek Berthold | 2024 Vienna - European Championship | 01:20:25 | |
| Barlow Luke | 2024 Birmingham | 01:20:20 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dubai | 01:25:37 | |
| 2024 Manchester | 01:09:50 | |
| 2024 Stuttgart | 01:22:54 | |
| 2022 Madrid | 01:37:42 | |
| 2023 London | 01:17:26 | |
| 2024 Glasgow | 01:17:55 | |
| 2024 Malaga | 01:31:31 | |
| 2024 Copenhagen | 01:31:31 | |
| 2024 Sports Direct HYROX London | 01:20:58 | |
| 2024 London | 01:21:23 | |
| 2024 Amsterdam | 01:42:00 | |
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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