Dive into this athlete’s performance at 2024 New York 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
350 similar athletes.
Performance Highlights
USA Men #90052 02:00:21
185th in
AG
| Top 20.7%
812th | Top 90.8%
-03:14
55:24
Run Total
-00:22
06:55
Avg. Lap
+01:02
06:51
Best Lap
+02:39
53:26
Workout Total
+00:20
06:40
Avg. Workout
+00:22
11:35
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 350 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 350 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Carlson Jake'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 Carlson Jake'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 350 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 Carlson Jake'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 Carlson Jake'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
08:39.
Check the detail of the improvement plan below.
Based on 350 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jake Carlson's performance in the 2024 New York HYROX race showcases a commendable effort, finishing in the top 54% of all athletes and top 59% in his age group. A standout aspect of Jake's race was his total running time, which was 03:22 faster than the average, highlighting his strengths as a runner. This suggests Jake has a more runner profile, possessing good endurance and speed over distances. However, the analysis indicates that Jake may have started the race too fast, as seen in his first running split which was significantly faster than average, potentially impacting his performance in subsequent segments. The Roxzone time suggests needing improvement in overall fitness and faster transitions between exercises.
Segments to Improve:
Sandbag Lunges: Jake's performance in this segment was significantly below average, indicating a potential weakness in lower body strength and endurance. To improve, Jake should incorporate more functional leg exercises such as Bulgarian split squats, weighted step-ups, and lunges with varying weights. These exercises will enhance his muscular endurance and strength, specifically targeting the muscles used during sandbag lunges. Additionally, incorporating plyometric exercises like jump squats and box jumps can improve power, crucial for maintaining pace during this challenging segment.
Burpees Broad Jump: This segment requires a combination of aerobic capacity, strength, and explosive power. Jake should focus on improving his burpee efficiency by practicing burpees with an emphasis on minimizing ground contact time and maximizing jump distance. Plyometric training, including long jumps and bounding drills, will help improve his explosive power. Incorporating high-intensity interval training (HIIT) with exercises mimicking the burpee broad jump motion can also enhance his performance in this segment.
Roxzone: The slower-than-average Roxzone time suggests Jake may benefit from improving his overall fitness and reducing transition times. Implementing circuit training that mimics the race's structure, alternating between strength and cardio exercises with minimal rest, can improve his ability to quickly transition between segments. Practicing specific transition drills, focusing on swiftly moving from one exercise to the next, will also be beneficial.
Wall Balls: Though not as significant a weakness as the other segments, improvement in wall balls can contribute to a better overall time. Jake should focus on throwing technique and squat endurance. Wall ball-specific workouts, emphasizing squat depth, explosive power, and accuracy of the ball throw, can enhance performance. Including core strengthening exercises will also improve stability and efficiency during this exercise.
Race Strategies:
Pacing: Given Jake's tendency to start fast, focusing on a more conservative start could preserve energy for more challenging segments later in the race. Implementing paced training runs, where specific splits are targeted to mimic desired race paces, can help Jake develop a better sense of his optimal pacing.
Strength Training Emphasis: As Jake has a stronger running profile, incorporating more strength training, specifically targeting weaknesses identified in the sandbag lunges and burpees broad jump segments, will create a more balanced athlete profile. This includes both heavy lifting for strength and lighter, high-repetition work for endurance.
Transition Practice: Developing a strategy for quicker transitions, including organizing equipment and practicing movements that mimic the transition from running to strength exercises, can shave valuable seconds off Jake's Roxzone time.
Recovery Focus: Incorporating active recovery and mobility work into Jake's training routine will not only improve his performance in specific segments but also reduce the risk of injury and ensure he is in peak condition on race day.
By addressing these key areas, Jake can leverage his running strengths while significantly improving in weaker segments, potentially leading to a much-improved rank in future HYROX races.