Pickard Jan Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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 836 similar athletes.

Performance Highlights

RSA RSA Flag Men 40-44 #112004 01:48:17 33rd in AG | Top 86.8% 219th | Top 88.7%
-03:18
49:18
Run Total
-00:24
06:10
Avg. Lap
-00:03
05:21
Best Lap
+03:54
49:49
Workout Total
+00:29
06:13
Avg. Workout
-00:35
09:14
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 836 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 836 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Pickard Jan'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 Pickard Jan'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 836 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 Pickard Jan'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 Pickard Jan'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 05:55. Check the detail of the improvement plan below.

04:34 Potential Improvement 77.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 04:34 11:45 to 07:11 77.2%
Sandbag Lunges 01:08 07:45 to 06:37 19.2%
Farmers Carry 00:12 02:56 to 02:44 3.4%
Wall Balls 00:01 08:42 to 08:41 0.3%
Ski Erg 00:00 04:45 to 04:45 0.0%
Sled Push 00:00 02:45 to 02:45 0.0%
Sled Pull 00:00 05:55 to 05:55 0.0%
Rowing 00:00 05:16 to 05:16 0.0%
Run Total 00:00 49:18 to 49:18 0.0%

Splits Time

Pickard Jan Perfect Race
Splits Total Average Total
Running 1 06:51 00:00 05:22 +01:29 00:00 +00:00
Ski Erg 04:45 06:51 04:46 -00:01 05:22 +01:29
Running 2 05:21 11:36 05:55 -00:34 10:08 +01:28
Sled Push 02:45 16:57 03:40 -00:55 16:03 +00:54
Running 3 06:40 19:42 06:34 +00:06 19:43 -00:01
Sled Pull 05:55 26:22 06:24 -00:29 26:17 +00:05
Running 4 06:18 32:17 06:32 -00:14 32:41 -00:24
Burpees Broad Jump 11:45 38:35 07:25 +04:20 39:13 -00:38
Running 5 06:18 50:20 06:49 -00:31 46:38 +03:42
Rowing 05:16 56:38 05:16 +00:00 53:27 +03:11
Running 6 05:27 01:01:54 06:37 -01:10 58:43 +03:11
Farmers Carry 02:56 01:07:21 02:40 +00:16 01:05:20 +02:01
Running 7 05:23 01:10:17 06:37 -01:14 01:08:00 +02:17
Sandbag Lunges 07:45 01:15:40 06:53 +00:52 01:14:37 +01:03
Running 8 07:04 01:23:25 08:07 -01:03 01:21:30 +01:55
Wall Balls 08:42 01:30:29 08:51 -00:09 01:29:37 +00:52
Roxzone 09:14 01:48:17 09:49 -00:35 01:48:17
Based on 836 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Jan Pickard delivered a commendable performance at the 2024 Cape Town HYROX race, finishing in the top 55% overall and in the top 52% of his age group. His overall time of 01:48:17 showcases a strong balance between running and strength segments. Notably, his total running time of 00:49:18 was significantly faster than average, indicating a strong running profile. This suggests that Jan excels in running, but may need to improve his strength aspects to elevate his performance further. His initial pacing, as seen in the first running segment, was slower than average, indicating a conservative start which he may need to adjust for future races to capitalize on his running strengths.

Segments to Improve

  • Burpees Broad Jump: This segment was significantly slower than average, with room for improvement of 05:25 compared to the 25th percentile. To enhance this, Jan should focus on explosive power and endurance. Exercises: Box jumps, plyometric push-ups, and high-intensity interval training (HIIT) focusing on burpees.
  • Sandbag Lunges: With a time slower than average, targeting the lower body endurance and strength is crucial. Exercises: Weighted lunges, Bulgarian split squats, and sandbag carry drills.
  • Wall Balls: Improvement in this segment requires better coordination and muscle endurance. Exercises: Medicine ball throws, wall ball circuit training, and overhead squats.
  • Farmers Carry: To enhance grip strength and overall carrying efficiency, Jan should incorporate exercises such as farmers walks with varied weights, grip strengtheners, and deadlifts.
  • Roxzone: Although better than average, optimizing transition times can yield substantial overall benefits. Techniques: Transition drills focusing on quick recovery breathing and efficient equipment management.

Race Strategies

  • Optimize Pacing: Jan should consider a more balanced pacing strategy, particularly not starting too conservatively as seen in Running 1. This can help maintain a higher average speed throughout.
  • Efficient Transitions: Practicing efficient transitions can reduce Roxzone time further. Simulation of race day transitions during training can be beneficial.
  • Compromised Running Simulation: Incorporating compromised running drills, where Jan practices running immediately after strength exercises, can help maintain speed in scenarios like post-burpees or sandbag lunges.
Similar Athletes
Greenhouse Anthony 2024 Birmingham 01:48:22
Carter Ryan 2023 Singapore 01:48:04
Mansell Richard 2024 Manchester 01:48:22
Noto Alessandro 2024 Rimini 01:48:42
Sánchez Samuel 2022 Valencia 01:47:50
Lärz Christopher 2022 Bremen 01:47:58
O Grady Ronan 2024 Dublin 01:48:44
Galitskiy Dmitriy 2024 Anaheim 01:48:12
Andresen David 2022 Chicago 01:48:12
Robinson Daniel 2024 Birmingham 01:48:25

Measure Your Performance Against Top Athletes

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