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.
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 Williams 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 Williams John'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 Williams 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.
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 Williams 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 05:17. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:04 | 08:23 to 06:19 | 39.1% |
| Burpees Broad Jump | 02:00 | 07:14 to 05:14 | 37.9% |
| Sled Pull | 00:42 | 05:31 to 04:49 | 13.2% |
| Sandbag Lunges | 00:19 | 05:20 to 05:01 | 6.0% |
| Farmers Carry | 00:09 | 02:16 to 02:07 | 2.8% |
| Ski Erg | 00:03 | 04:29 to 04:26 | 0.9% |
| Sled Push | 00:00 | 02:38 to 02:38 | 0.0% |
| Rowing | 00:00 | 04:37 to 04:37 | 0.0% |
| Run Total | 00:00 | 41:44 to 41:44 | 0.0% |
| Williams John | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:59 | 00:00 | 04:41 -00:42 | 00:00 +00:00 |
| Ski Erg | 04:29 | 03:59 | 04:29 +00:00 | 04:41 -00:42 |
| Running 2 | 04:54 | 08:28 | 05:05 -00:11 | 09:10 -00:42 |
| Sled Push | 02:38 | 13:22 | 02:59 -00:21 | 14:15 -00:53 |
| Running 3 | 05:11 | 16:00 | 05:33 -00:22 | 17:14 -01:14 |
| Sled Pull | 05:31 | 21:11 | 05:05 +00:26 | 22:47 -01:36 |
| Running 4 | 05:15 | 26:42 | 05:31 -00:16 | 27:52 -01:10 |
| Burpees Broad Jump | 07:14 | 31:57 | 05:33 +01:41 | 33:23 -01:26 |
| Running 5 | 05:32 | 39:11 | 05:42 -00:10 | 38:56 +00:15 |
| Rowing | 04:37 | 44:43 | 04:52 -00:15 | 44:38 +00:05 |
| Running 6 | 05:27 | 49:20 | 05:33 -00:06 | 49:30 -00:10 |
| Farmers Carry | 02:16 | 54:47 | 02:14 +00:02 | 55:03 -00:16 |
| Running 7 | 05:27 | 57:03 | 05:32 -00:05 | 57:17 -00:14 |
| Sandbag Lunges | 05:20 | 01:02:30 | 05:18 +00:02 | 01:02:49 -00:19 |
| Running 8 | 06:02 | 01:07:50 | 06:11 -00:09 | 01:08:07 -00:17 |
| Wall Balls | 08:23 | 01:13:52 | 06:45 +01:38 | 01:14:18 -00:26 |
| Roxzone | 05:59 | 01:28:06 | 07:03 -01:04 | 01:28:06 |
John's pacing throughout the race was well-balanced, with consistent splits across most segments. He demonstrated strength and efficiency in both running and strength-based exercises. His overall profile appears to be well-rounded, with a slightly better performance in running compared to strength exercises.
To improve his performance in the Burpees Broad Jump, John should focus on building explosive power and endurance. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve his jumping ability and overall power output. Additionally, incorporating exercises that target the core and upper body strength, such as push-ups and medicine ball slams, can enhance his performance during the burpees.
For the Wall Balls segment, John should prioritize improving his lower body strength and endurance. Squats, lunges, and kettlebell swings are excellent exercises to strengthen the muscles involved in wall balls, such as the quadriceps, glutes, and hamstrings. Adding in exercises that target the shoulders and core, such as overhead presses and planks, can also improve his overall performance in this segment.
It is important for John to focus on maintaining proper form and technique during these exercises. Working with a qualified coach or trainer to ensure correct execution and form can further enhance his performance and minimize the risk of injury.
By implementing these strategies and focusing on targeted training, John can enhance his performance in future HYROX races and continue to improve his overall fitness and athleticism.
| Similar Athletes | |||
|---|---|---|---|
| Bayer Philipp | 2024 Vienna - European Championship | 01:27:46 | |
| De Lieto Massimo | 2023 Rimini | 01:28:18 | |
| Mollison Duncan | 2023 London | 01:28:03 | |
| Wiechmann Rowan | 2024 Rotterdam | 01:27:59 | |
| Parkes Joe | 2024 Frankfurt | 01:27:54 | |
| Mc Colgan Eoghan | 2023 Dublin | 01:27:38 | |
| Whelan Michael | 2023 Malaga | 01:27:52 | |
| Badenhorst Frans | 2024 Manchester | 01:28:03 | |
| Moser Stefan | 2023 München | 01:27:47 | |
| Hannan Iain | 2024 Paris | 01:27:40 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London | 01:24:26 | |
| 2022 Birmingham | 01:25:34 | |
| 2024 Birmingham | 01:16:33 | |
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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