Season 24/25 2024 Sydney (1237) HYROX (1058) Men (695) Shannon Jack

Shannon Jack Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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

AUS AUS Flag Men 55-59 #100034 01:22:44 5th in AG | Top 35.7% 355th | Top 51.1%
-00:47
40:36
Run Total
-00:05
05:05
Avg. Lap
+00:24
04:50
Best Lap
+02:23
37:23
Workout Total
+00:18
04:40
Avg. Workout
-01:33
04:49
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 Shannon 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 Shannon 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 Shannon 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 Shannon 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 05:34. Check the detail of the improvement plan below.

02:15 Potential Improvement 40.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:15 06:50 to 04:35 40.4%
Sled Pull 02:11 06:35 to 04:24 39.2%
Ski Erg 00:24 04:43 to 04:19 7.2%
Burpees Broad Jump 00:18 04:59 to 04:41 5.4%
Run Total 00:18 40:36 to 40:18 5.4%
Wall Balls 00:08 05:50 to 05:42 2.4%
Sled Push 00:00 02:08 to 02:08 0.0%
Rowing 00:00 04:23 to 04:23 0.0%
Farmers Carry 00:00 01:55 to 01:55 0.0%

Splits Time

Shannon Jack Perfect Race
Splits Total Average Total
Running 1 03:55 00:00 04:29 -00:34 00:00 +00:00
Ski Erg 04:43 03:55 04:24 +00:19 04:29 -00:34
Running 2 04:52 08:38 04:51 +00:01 08:53 -00:15
Sled Push 02:08 13:30 02:50 -00:42 13:44 -00:14
Running 3 04:50 15:38 05:14 -00:24 16:34 -00:56
Sled Pull 06:35 20:28 04:45 +01:50 21:48 -01:20
Running 4 04:53 27:03 05:13 -00:20 26:33 +00:30
Burpees Broad Jump 04:59 31:56 05:02 -00:03 31:46 +00:10
Running 5 05:10 36:55 05:22 -00:12 36:48 +00:07
Rowing 04:23 42:05 04:45 -00:22 42:10 -00:05
Running 6 06:12 46:28 05:15 +00:57 46:55 -00:27
Farmers Carry 01:55 52:40 02:07 -00:12 52:10 +00:30
Running 7 05:04 54:35 05:14 -00:10 54:17 +00:18
Sandbag Lunges 06:50 59:39 04:53 +01:57 59:31 +00:08
Running 8 05:45 01:06:29 05:44 +00:01 01:04:24 +02:05
Wall Balls 05:50 01:12:14 06:14 -00:24 01:10:08 +02:06
Roxzone 04:49 01:22:44 06:22 -01:33 01:22:44
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Jack Shannon delivered a commendable performance at the 2024 Sydney Hyrox race, finishing in the top 33% overall and top 29% in his age group. Notably, his total running time was 1:08 faster than the average, indicating a strong runner profile. Despite this, there were significant variations in his running splits, suggesting potential inconsistencies in pacing. Jack started the race strong, with his first four running segments being consistently faster than average, but he experienced a notable slowdown in Running 6. This indicates a possible early fast pace that led to fatigue later in the race.

Segments to Improve

  • Sandbag Lunges (02:00 slower than average):
    • Analysis: This segment was a major time loss, ranking in the 99th percentile.
    • Training Strategies:
      • Focus on strengthening the quadriceps and glute muscles through exercises like weighted lunges, Bulgarian split squats, and step-ups.
      • Incorporate balance and stability drills to improve efficiency and movement control.
  • Sled Pull (01:52 slower than average):
    • Analysis: This was another segment where Jack lost significant time, ranking in the 97th percentile.
    • Training Strategies:
      • Develop upper and lower body strength with sled pulls, deadlifts, and bent-over rows.
      • Improve grip strength through farmer's walks and dead hangs.
  • Burpees Broad Jump (04 seconds slower than average):
    • Analysis: Performance here was slightly below average.
    • Training Strategies:
      • Enhance explosive power with plyometric exercises like box jumps and squat jumps.
      • Work on burpee form and efficiency through technique drills focusing on fluid transitions between movements.

Race Strategies

  • Pacing Strategy: Begin the race at a slightly more conservative pace to maintain energy for the latter segments, especially to prevent the slowdown seen in Running 6.
  • Transition Efficiency: Although Jack's roxzone time was significantly faster than average, maintaining this efficiency while improving fitness levels could further enhance overall performance.
  • Compromised Running: Practice running immediately after strength exercises to simulate race conditions, improving the ability to transition seamlessly between strength and running segments.
Similar Athletes
Franchetti Erik 2024 Rimini 01:23:08
Noakes Aaron 2024 Sports Direct HYROX London 01:22:41
Derstein Tim 2021 Los Angeles 01:23:05
Pudenz Sascha 2024 Frankfurt 01:22:49
Mulder Daniel 2024 Sydney 01:22:45
Mackintosh Josh 2024 Paris 01:22:41
Gabert Tristan 2023 Glasgow 01:22:18
Puente Contreras Felipe 2024 Ciudad de Mexico 01:22:19
Sender Mickael 2024 Bordeaux 01:22:49
Keenan Mark 2024 Birmingham 01:22:18

Measure Your Performance Against Top Athletes

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