Braniff Jack 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 1000 similar athletes.

Performance Highlights

GBR GBR Flag Men 35-39 #184034 01:27:54 230th in AG | Top 60.4% 1053rd | Top 57.0%
+04:24
48:02
Run Total
+00:33
06:00
Avg. Lap
-00:40
03:58
Best Lap
-03:16
33:58
Workout Total
-00:25
04:14
Avg. Workout
-01:05
05:58
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 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 Braniff Jack'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 Braniff Jack'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 Braniff Jack'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 Braniff Jack'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 05:28. Check the detail of the improvement plan below.

05:22 Potential Improvement 98.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:22 48:02 to 42:40 98.2%
Sled Push 00:06 02:55 to 02:49 1.8%
Ski Erg 00:00 04:08 to 04:08 0.0%
Sled Pull 00:00 04:47 to 04:47 0.0%
Burpees Broad Jump 00:00 04:53 to 04:53 0.0%
Rowing 00:00 04:37 to 04:37 0.0%
Farmers Carry 00:00 01:58 to 01:58 0.0%
Sandbag Lunges 00:00 04:32 to 04:32 0.0%
Wall Balls 00:00 06:08 to 06:08 0.0%

Splits Time

Braniff Jack Perfect Race
Splits Total Average Total
Running 1 03:58 00:00 04:41 -00:43 00:00 +00:00
Ski Erg 04:08 03:58 04:29 -00:21 04:41 -00:43
Running 2 04:57 08:06 05:03 -00:06 09:10 -01:04
Sled Push 02:55 13:03 02:59 -00:04 14:13 -01:10
Running 3 05:46 15:58 05:31 +00:15 17:12 -01:14
Sled Pull 04:47 21:44 05:05 -00:18 22:43 -00:59
Running 4 08:05 26:31 05:29 +02:36 27:48 -01:17
Burpees Broad Jump 04:53 34:36 05:33 -00:40 33:17 +01:19
Running 5 06:13 39:29 05:41 +00:32 38:50 +00:39
Rowing 04:37 45:42 04:52 -00:15 44:31 +01:11
Running 6 06:00 50:19 05:32 +00:28 49:23 +00:56
Farmers Carry 01:58 56:19 02:14 -00:16 54:55 +01:24
Running 7 06:00 58:17 05:31 +00:29 57:09 +01:08
Sandbag Lunges 04:32 01:04:17 05:17 -00:45 01:02:40 +01:37
Running 8 07:05 01:08:49 06:09 +00:56 01:07:57 +00:52
Wall Balls 06:08 01:15:54 06:45 -00:37 01:14:06 +01:48
Roxzone 05:58 01:27:54 07:03 -01:05 01:27:54
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jack Braniff had a solid performance in the HYROX race in London. He finished with an overall rank of 1053, which puts him in the top 37% of all athletes. In his age group (35-39), he ranked 230, placing him in the top 40% of competitors. His overall time was 01:27:54, with a total running time of 00:48:02, which was 06:08 slower than the average.

Jack's best running lap was 00:03:58, which was 00:33 faster than the average. This indicates that he has good speed and endurance in shorter running segments. However, in Running 4, he was 02:35 slower than the average, and in Running 8, he was 00:51 slower than the average. These segments seem to be areas where he struggled and lost significant time.

Segments to Improve


1. Running 4: Jack was 02:35 slower than the average in this segment. To improve his performance in this area, he should focus on increasing his endurance and speed during longer runs. Incorporating interval training, such as fartlek or tempo runs, can help improve his overall running performance. Additionally, adding strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can help improve his running efficiency.

2. Running 8: Jack was 00:51 slower than the average in this segment. To improve his performance in longer runs, he should focus on increasing his endurance and pacing. Incorporating long runs into his training routine, gradually increasing the distance over time, can help improve his endurance. Additionally, practicing proper pacing during training runs can help him maintain a consistent speed throughout the race.

3. Running 5: Jack was 00:34 slower than the average in this segment. To improve his performance in this segment, he should focus on increasing his speed and endurance in middle-distance runs. Incorporating interval training, such as 400-meter or 800-meter repeats, can help improve his speed and endurance. Additionally, incorporating plyometric exercises, such as jump squats and box jumps, can help improve his explosive power and speed.

4. Running 7: Jack was 00:31 slower than the average in this segment. To improve his performance in this segment, he should focus on increasing his endurance and speed in longer-distance runs. Incorporating hill training into his routine can help improve his overall running strength and endurance. Additionally, incorporating strength training exercises that target the muscles used in running, such as deadlifts and hamstring curls, can help improve his running efficiency and power.

5. Running 6: Jack was 00:29 slower than the average in this segment. To improve his performance in this segment, he should focus on improving his endurance and speed in shorter-distance runs. Incorporating interval training, such as 200-meter or 400-meter repeats, can help improve his speed and endurance. Additionally, incorporating agility training exercises, such as ladder drills and cone drills, can help improve his overall running performance and agility.

6. Running 3: Jack was 00:15 slower than the average in this segment. To improve his performance in this segment, he should focus on improving his endurance and speed in middle-distance runs. Incorporating tempo runs into his training routine can help improve his speed and endurance. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can help improve his running efficiency and power.

Strategies


1. Pacing: Jack should work on maintaining a consistent pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow can make it difficult to catch up later on. Practicing proper pacing during training runs can help him develop a better sense of his race pace and ensure he maintains a steady speed throughout the race.

2. Transitions: Jack should focus on improving his transition time between exercises. The Roxzone time spent between exercise zones was 00:05:58, which was 00:59 faster than the average. To further improve his transition time, he should focus on improving his overall fitness and efficiency in transitioning between exercises. Incorporating circuit training into his routine can help improve his overall fitness and prepare him for quick transitions during the race.

3. Strength Training: Jack should incorporate strength training exercises into his routine to improve his overall performance. Exercises such as lunges, squats, deadlifts, and calf raises can help improve his running efficiency and power. Additionally, incorporating plyometric exercises such as jump squats and box jumps can help improve his explosive power and speed.

4. Endurance Training: Jack should focus on increasing his endurance through long runs and interval training. Gradually increasing the distance of his long runs and incorporating interval training, such as fartlek or tempo runs, can help improve his endurance and speed.

By implementing these strategies and focusing on specific areas of improvement, Jack can enhance his overall performance in the HYROX race.

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
Similar Athletes
Doren Nick 2024 Stockholm 01:27:30
Coyle Thomas 2024 Sports Direct HYROX London 01:27:43
Ploeger Rutger 2022 Amsterdam 01:27:24
Kinloch Jack 2024 Glasgow 01:27:29
Lightfoot Andrew 2024 Brisbane 01:27:44
Hofmeister Kevin 2024 Hamburg 01:27:28
Atkins James 2024 Sports Direct HYROX London 01:27:32
Zwieten Jon 2023 Amsterdam 01:28:16
Shanko Wild Bill 2022 Chicago 01:27:25
Thomann Jannis 2024 Stuttgart 01:27:49

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Manchester 01:33:54

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