Williams Jack Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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 606 similar athletes.

Performance Highlights

GBR GBR Flag Men 30-34 #123053 01:54:07 532nd in AG | Top 96.6% 2555th | Top 94.6%
-04:30
51:02
Run Total
-00:33
06:23
Avg. Lap
+00:20
05:55
Best Lap
+04:11
52:33
Workout Total
+00:32
06:34
Avg. Workout
+00:27
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 606 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 606 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Williams 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 Williams 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 606 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 Williams 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 Williams 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 06:05. Check the detail of the improvement plan below.

02:38 Potential Improvement 43.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:38 10:19 to 07:41 43.3%
Wall Balls 02:28 11:48 to 09:20 40.5%
Sled Push 00:47 04:44 to 03:57 12.9%
Farmers Carry 00:12 03:06 to 02:54 3.3%
Ski Erg 00:00 04:41 to 04:41 0.0%
Sled Pull 00:00 06:20 to 06:20 0.0%
Rowing 00:00 05:17 to 05:17 0.0%
Sandbag Lunges 00:00 06:18 to 06:18 0.0%
Run Total 00:00 51:02 to 51:02 0.0%

Splits Time

Williams Jack Perfect Race
Splits Total Average Total
Running 1 05:39 00:00 05:31 +00:08 00:00 +00:00
Ski Erg 04:41 05:39 04:51 -00:10 05:31 +00:08
Running 2 05:55 10:20 06:13 -00:18 10:22 -00:02
Sled Push 04:44 16:15 03:52 +00:52 16:35 -00:20
Running 3 06:00 20:59 06:58 -00:58 20:27 +00:32
Sled Pull 06:20 26:59 06:46 -00:26 27:25 -00:26
Running 4 06:26 33:19 06:56 -00:30 34:11 -00:52
Burpees Broad Jump 10:19 39:45 07:51 +02:28 41:07 -01:22
Running 5 06:36 50:04 07:18 -00:42 48:58 +01:06
Rowing 05:17 56:40 05:25 -00:08 56:16 +00:24
Running 6 05:58 01:01:57 07:00 -01:02 01:01:41 +00:16
Farmers Carry 03:06 01:07:55 02:48 +00:18 01:08:41 -00:46
Running 7 06:38 01:11:01 07:01 -00:23 01:11:29 -00:28
Sandbag Lunges 06:18 01:17:39 07:20 -01:02 01:18:30 -00:51
Running 8 07:54 01:23:57 08:38 -00:44 01:25:50 -01:53
Wall Balls 11:48 01:31:51 09:29 +02:19 01:34:28 -02:37
Roxzone 10:37 01:54:07 10:10 +00:27 01:54:07
Based on 606 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jack Williams demonstrated a commendable performance in the 2024 Birmingham HYROX event. As an athlete in the 30-34 age group, Jack placed in the top 62% of 4,107 athletes and the top 65% of 813 athletes in his age group. His overall time was 01:54:07. The highlight of his performance was the total running time of 00:51:02, which was 04:35 faster than the average, indicating a strong proficiency in running.

Jack began the race at a slower pace, with his Running 1 time being 00:13 slower than the average. However, he managed to improve his pace in the following running segments, consistently finishing faster than average. This suggests that Jack may have started too slow but was able to maintain a steady pace throughout the race. His performance in strength-based segments varied, with some being faster than average (Ski Erg, Sled Pull, Sandbag Lunges) and others being slower (Sled Push, Farmers Carry).

Based on his performance, Jack appears to be a hybrid athlete with a slight inclination towards running. His performance in the roxzone was slower than average, suggesting he might need to improve his fitness and transition time.

Segments to Improve:

  • Wall Balls: This was Jack's weakest segment, with a time of 00:11:48, 02:28 slower than the average. To improve, Jack could incorporate wall ball drills into his routine, focusing on form and technique. It's crucial to maintain a full squat position before throwing the ball and to engage the core throughout the movement. High-intensity interval training (HIIT) with wall balls could help increase endurance.
  • Burpees Broad Jump: Jack finished this segment 02:29 slower than the average. To improve in this area, he should incorporate more plyometric exercises into his training, such as box jumps, to increase explosive power. Additionally, practicing burpees with a broad jump at the end will help condition his body for this specific movement.
  • Roxzone: The slower roxzone time indicates a need for overall fitness improvement and better transition times. High-intensity interval training (HIIT) could be beneficial here, along with practicing transitions between exercises to reduce downtime.

Race Strategies:

Based on Jack's performance, the following strategies could be beneficial:

  • Pacing: Jack should consider starting at a slightly faster pace. This will help him gain time in the initial stages of the race and maintain a steady pace throughout. A good warm-up before the race could help achieve this.
  • Strength Training: Given that Jack's performance in strength-based segments varied, incorporating more strength training into his routine could help improve his overall performance. This should include exercises specific to the strength segments in the race.
  • Rest and Recovery: Given the slower roxzone time, it's crucial for Jack to focus on adequate rest and recovery during training. This includes proper nutrition, hydration, and sleep, all of which will aid in recovery and improve overall performance.

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
Bauer Michal 2024 Katowice 01:54:21
Sandhu Amrish Dev 2024 Singapore National Stadium 01:54:35
Dr. Molnár György 2024 Poznan 01:54:34
Berry Glyn 2024 Birmingham 01:54:18
Murphy Liam 2023 Glasgow 01:54:32
Jensen Mikkel Due 2024 Copenhagen 01:54:29
Pinnington Marc 2023 Glasgow 01:54:36
Adams Corey 2021 Chicago 01:54:25
Sidaway Adam 2022 Birmingham 01:54:04
Brentley Andrew 2023 Dubai 01:53:49

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Barcelona 01:10:35
2024 Glasgow 01:16:53

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