Dive into this athlete’s performance at 2024 Rotterdam 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 Kilbride Jerome'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 Kilbride Jerome'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 Kilbride Jerome'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 Kilbride Jerome'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
08:06.
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:
Jerome Kilbride showcased a commendable effort in the 2024 Rotterdam HYROX, placing within the top 40% overall and just under the halfway mark in his age group. His performance reveals a more balanced profile, leaning slightly towards strength rather than pure running, evidenced by his total running time being noticeably slower than average. Despite this, Jerome excelled in strength-focused exercises such as the Ski Erg, Burpees Broad Jump, and Wall Balls, all within the top 11 percentile ranks. His pacing seemed to be uneven, starting stronger in earlier segments before encountering difficulties, particularly in the later running stages, which indicates potential issues with stamina or pacing strategy.
Segments to Improve:
Total Running Time: Jerome's overall running time was significantly slower than average, indicating a need to focus on endurance and speed training. Interval training, such as 400 to 800-meter repeats at a pace slightly faster than his race pace, can improve both speed and cardiovascular endurance. Incorporating hill sprints and tempo runs will also build muscle strength and running efficiency, crucial for maintaining pace throughout the race.
Sled Push: To improve in this segment, Jerome should integrate more lower body and core strength workouts into his routine. Exercises like heavy sled drags, squats, and deadlifts can enhance leg power, while plank variations will bolster core stability, helping to transfer more force during the push.
Sled Pull: Similar to the sled push, focusing on building posterior chain strength through deadlifts, kettlebell swings, and pull-throughs can provide the necessary power for improvement. Additionally, practicing the sled pull with varying weights and speeds can help Jerome find the most efficient technique for his body type.
Farmers Carry: Grip strength and shoulder stability are key to excelling in this segment. Jerome should include farmer's walks, dead hangs, and grip strengtheners in his training. Overhead carries and shrugs will also improve shoulder stability and endurance, reducing fatigue during the race.
Race Strategies:
Pacing: Jerome needs to work on a consistent pacing strategy, especially for the running segments. Breaking down each segment and aiming for a steady pace rather than starting too fast can help conserve energy for the more challenging parts of the race. Practicing race simulations that mimic the HYROX event structure can also help Jerome get a better feel for pacing across different exercises.
Transitions (Roxzone): While transitions were a relative strength for Jerome, there's always room for improvement. Working on reducing rest times and practicing smoother transitions between exercises can shave seconds off his overall time. This includes organizing his equipment in a way that minimizes movement and time wasted between segments.
Endurance Training: Given the slower total running time, Jerome's training should include more long-distance runs at a moderate pace to improve aerobic capacity. Mixing long runs with interval training will help build a strong endurance base while also improving speed and recovery time.
Strength Conditioning: Though Jerome has shown strength in certain areas, a more holistic approach to strength training, focusing equally on upper body, lower body, and core, will enhance his performance across all segments. Incorporating functional fitness exercises that mimic race movements can also make his training more effective.
By addressing these areas of improvement and implementing the suggested strategies, Jerome Kilbride can build on his strengths and turn his weaknesses into assets for 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