De Jong Jack Hyrox Result

Dive into this athlete’s performance at 2024 Amsterdam 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

NED NED Flag Men 30-34 #120003 01:20:18 190th in AG | Top 38.4% 719th | Top 32.3%
+04:27
44:47
Run Total
+00:34
05:36
Avg. Lap
+00:46
05:08
Best Lap
-04:13
29:40
Workout Total
-00:32
03:42
Avg. Workout
-00:12
05:56
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 De Jong 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 De Jong 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 De Jong 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 De Jong 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 06:29. Check the detail of the improvement plan below.

05:32 Potential Improvement 85.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:32 44:47 to 39:15 85.3%
Burpees Broad Jump 00:36 05:03 to 04:27 9.3%
Rowing 00:13 04:48 to 04:35 3.3%
Farmers Carry 00:08 02:01 to 01:53 2.1%
Ski Erg 00:00 04:01 to 04:01 0.0%
Sled Push 00:00 02:01 to 02:01 0.0%
Sled Pull 00:00 03:29 to 03:29 0.0%
Sandbag Lunges 00:00 03:37 to 03:37 0.0%
Wall Balls 00:00 04:40 to 04:40 0.0%

Splits Time

De Jong Jack Perfect Race
Splits Total Average Total
Running 1 03:38 00:00 04:23 -00:45 00:00 +00:00
Ski Erg 04:01 03:38 04:21 -00:20 04:23 -00:45
Running 2 05:08 07:39 04:43 +00:25 08:44 -01:05
Sled Push 02:01 12:47 02:44 -00:43 13:27 -00:40
Running 3 05:23 14:48 05:06 +00:17 16:11 -01:23
Sled Pull 03:29 20:11 04:34 -01:05 21:17 -01:06
Running 4 05:58 23:40 05:05 +00:53 25:51 -02:11
Burpees Broad Jump 05:03 29:38 04:52 +00:11 30:56 -01:18
Running 5 06:21 34:41 05:14 +01:07 35:48 -01:07
Rowing 04:48 41:02 04:40 +00:08 41:02 +00:00
Running 6 05:55 45:50 05:07 +00:48 45:42 +00:08
Farmers Carry 02:01 51:45 02:03 -00:02 50:49 +00:56
Running 7 05:45 53:46 05:05 +00:40 52:52 +00:54
Sandbag Lunges 03:37 59:31 04:43 -01:06 57:57 +01:34
Running 8 06:42 01:03:08 05:34 +01:08 01:02:40 +00:28
Wall Balls 04:40 01:09:50 05:56 -01:16 01:08:14 +01:36
Roxzone 05:56 01:20:18 06:08 -00:12 01:20:18
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Jack De Jong delivered a solid performance in the 2024 Amsterdam Hyrox race, ranking 723rd overall and 190th in his age group, placing him within the top 23% and 28%, respectively. His overall time of 01:20:18 showcases a commendable effort, especially in technical challenges like the Sled Push and Sandbag Lunges, where he excelled significantly. However, Jack's total running time of 44:47 was 04:04 slower than average, indicating room for improvement in his running efficiency. Notably, Jack's initial running pace was brisk, evident from his faster-than-average Running 1 split, but his pace declined dramatically in subsequent runs, suggesting a need for better pacing strategy. Overall, Jack appears to have a strong hybrid profile, showing strength in several exercise zones but needing improvement in running endurance and pacing.

Segments to Improve

  • Total Running Time: Jack's running segments, particularly Running 2 through Running 8, were consistently slower than average. To enhance his performance, Jack should focus on improving his running endurance and efficiency. Incorporating interval training, tempo runs, and long-distance runs into his routine can help build stamina and speed.
  • Burpees Broad Jump: With a time 00:19 slower than average, Jack could benefit from plyometric exercises to improve explosive power and efficiency in this segment. Exercises like box jumps, depth jumps, and frog jumps can enhance his power output and speed.
  • Roxzone: Although his Roxzone time was average, optimizing transitions could shave off valuable seconds. Jack should practice transitioning rapidly between exercise zones, focusing on maintaining high intensity while reducing rest time. High-Intensity Interval Training (HIIT) can be particularly effective in improving overall fitness and transition speed.

Race Strategies

  • Pacing Strategy: Jack should aim for a more consistent pace throughout the race. By avoiding an overly aggressive start, he can conserve energy for later segments. Practicing negative split runs in training, where the second half is run faster than the first, can help in executing this strategy effectively.
  • Compromised Running Scenarios: To handle running post-exercise zones better, Jack should engage in compromised running drills. This involves running immediately after exercises like squats or burpees, simulating the fatigue experienced during the race. This approach can help in adapting to the transition from strength exercises to running.
  • Nutrition and Hydration: Proper fueling before and during the race can enhance performance. Jack should experiment with different energy gels or drinks during training to determine what works best for maintaining energy levels throughout the event.
Similar Athletes
Baumgärtner Timo 2022 Hamburg 01:20:11
Faul Brian 2024 Madrid 01:19:55
Schött Dominik 2019 Oberhausen 01:20:22
Stainer Tom 2023 London 01:20:44
Hartley David 2022 London 01:20:42
Weber Sebastian 2023 Wien 01:20:28
Boden Matthew 2024 Sports Direct HYROX London 01:19:57
Hindriks Leon 2024 Amsterdam 01:20:30
Wheadon Jason 2024 Singapore 01:19:52
Trevallion Alex 2024 Melbourne 01:20:01

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