Season 24/25 2024 London (4309) HYROX (3831) Men (2308) Jones Dan

Jones Dan Hyrox Result

Dive into this athlete’s performance at 2024 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 30-34 #151032 01:36:10 391st in AG | Top 80.3% 1748th | Top 75.7%
-02:59
44:07
Run Total
-00:21
05:31
Avg. Lap
+00:04
04:59
Best Lap
+00:36
41:29
Workout Total
+00:05
05:11
Avg. Workout
+02:23
10:37
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 Jones Dan'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 Jones Dan'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 Jones Dan'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 Jones Dan'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 03:04. Check the detail of the improvement plan below.

02:10 Potential Improvement 70.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:10 08:16 to 06:06 70.7%
Wall Balls 00:36 07:56 to 07:20 19.6%
Sled Pull 00:15 05:43 to 05:28 8.2%
Sandbag Lunges 00:03 05:46 to 05:43 1.6%
Ski Erg 00:00 04:19 to 04:19 0.0%
Sled Push 00:00 02:57 to 02:57 0.0%
Rowing 00:00 04:37 to 04:37 0.0%
Farmers Carry 00:00 01:55 to 01:55 0.0%
Run Total 00:00 44:07 to 44:07 0.0%

Splits Time

Jones Dan Perfect Race
Splits Total Average Total
Running 1 06:38 00:00 04:59 +01:39 00:00 +00:00
Ski Erg 04:19 06:38 04:36 -00:17 04:59 +01:39
Running 2 05:10 10:57 05:24 -00:14 09:35 +01:22
Sled Push 02:57 16:07 03:14 -00:17 14:59 +01:08
Running 3 05:23 19:04 05:55 -00:32 18:13 +00:51
Sled Pull 05:43 24:27 05:37 +00:06 24:08 +00:19
Running 4 05:19 30:10 05:55 -00:36 29:45 +00:25
Burpees Broad Jump 08:16 35:29 06:21 +01:55 35:40 -00:11
Running 5 05:27 43:45 06:08 -00:41 42:01 +01:44
Rowing 04:37 49:12 05:03 -00:26 48:09 +01:03
Running 6 05:15 53:49 05:57 -00:42 53:12 +00:37
Farmers Carry 01:55 59:04 02:26 -00:31 59:09 -00:05
Running 7 04:59 01:00:59 05:56 -00:57 01:01:35 -00:36
Sandbag Lunges 05:46 01:05:58 05:54 -00:08 01:07:31 -01:33
Running 8 05:59 01:11:44 06:49 -00:50 01:13:25 -01:41
Wall Balls 07:56 01:17:43 07:42 +00:14 01:20:14 -02:31
Roxzone 10:37 01:36:10 08:14 +02:23 01:36:10
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Dan! First off, major props for tackling the 2024 London HYROX event! Finishing in the top 62% overall and top 65% in your age group is a solid achievement. Your overall time of 01:36:10 shows that you've got the grit and determination to push through, and it looks like you've got a strong running profile with a total running time of 00:44:07, which is 03:02 faster than average. That’s no small feat! 🏆

However, let's take a closer look at your pacing. It seems you might have started off a bit too slow on the first running segment (01:40 slower than average), which may have set you back for the rest of the race. The good news is that you picked up the pace as the race went on, especially in those last runs where you really found your rhythm. Your best lap (00:04:59) is something to celebrate, but we can definitely work on making those slower segments faster as well.

All in all, you’ve shown you have the endurance and running chops, but there’s room to enhance your strength and transitions to really dominate those tougher segments. You’re like a hybrid athlete, but let’s tweak some gears to make sure you’re running faster while pushing harder! 💪

Segments to Improve:

Alright, let’s dive into the areas that need a little more TLC:

  • Roxzone (00:10:37) - This was a whopping 02:26 slower than average! We need to tighten up those transitions. It looks like you might be taking your time in between exercises. Try practicing quicker transitions during training. Set a stopwatch and aim to reduce your transition time by a few seconds each week. This could mean having your gear ready to go and developing a mental checklist of what to do next.
  • Burpees Broad Jump (00:08:16) - A time that’s 01:55 slower than average isn’t going to win you any medals. Focus on your explosiveness and efficiency. Try these drills:
    • Burpee to Box Jump: Integrate box jumps into your burpee routine. Start with a burpee, then jump up onto a box. This will help develop leg power and improve your form.
    • Broad Jump Drills: Practice broad jumps separately to improve your jumping distance. Focus on landing softly and maintaining balance.
  • Wall Balls (00:07:56) - Slower by 01:25. Technique is everything. Make sure you’re using your legs to drive the ball, not just your arms.
    • Wall Ball Drills: Set up a wall ball target at various heights and practice hitting those targets consistently. Work on your squat depth and explosiveness.
    • Strength Training: Incorporate more squats and thrusters into your routine to build leg strength.
  • Sled Pull (00:05:43) - A bit slower than average by 00:06. Focus on your grip and core engagement during the pull.
    • Reverse Sled Drags: These will help strengthen your posterior chain and improve your pulling power.
    • Core Exercises: Planks, dead bugs, and Russian twists to build the core strength you need for pulling.
  • Sandbag Lunges (00:05:46) - Only 00:08 faster than average. It’s a good start, but let’s pump it up!
    • Weighted Lunges: Try weighted lunges to increase your strength and endurance. Focus on maintaining good form throughout.
    • Interval Training: Incorporate lunges into your HIIT sessions to build endurance under fatigue.
Race Strategies:

For your next race, let's implement some smart strategies:

  • Pacing: Start slightly faster than you did this time on the first running segment. It’s important to find your groove early on to prevent fatigue from creeping in. Remember, it’s a race, not a Sunday stroll!
  • Practice Transitions: Make it a habit to train your transitions just as hard as your workouts. Set up mini circuits that mimic the race layout to practice moving between exercises as efficiently as possible.
  • Stay Hydrated and Fueled: Keep your energy levels up. Don’t skip out on hydration or nutrition before the race. Think of it as putting premium fuel in your engine!
Conclusion:

Dan, it’s clear you have the drive and ability to crush the competition! With some focused training on those segments we discussed, you’re going to turn weaknesses into strengths faster than a burpee to a box jump! Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep grinding, stay motivated, and let’s make your next performance even more explosive! 💥

Now, go out there and show them what you’ve got! You’re not just running; you’re redefining what it means to be a Hyrox athlete. Keep pushing, and let’s turn that Roxzone into a sprint zone!

Catch you in the next training session! This is The Rox-Coach, signing off. 🏆

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
Duffy Nathan 2024 Amsterdam 01:36:31
Miranda Martinez Juan Pablo 2024 Mexico City 01:35:54
Mens Storm 2022 Amsterdam 01:35:41
Szarek Piotr 2023 Warschau 01:35:44
Mccann Dan 2024 Glasgow 01:36:14
Bales David 2023 Birmingham 01:36:16
Loic Larquier Loic 2023 Paris 01:35:55
Bradford Marc 2023 Manchester 01:36:16
Bardell Mike 2024 London 01:36:06
Ehlers Jan Thomas 2024 Malaga 01:36:14

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Birmingham 01:22:34

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