Season 23/24 2024 Glasgow (2853) HYROX (2585) Men (1770) Walker Jack

Walker Jack Hyrox Result

Dive into this athlete’s performance at 2024 Glasgow 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 25-29 #161033 01:20:51 115th in AG | Top 39.9% 595th | Top 33.6%
-01:52
38:39
Run Total
-00:13
04:50
Avg. Lap
+00:12
04:35
Best Lap
+01:24
35:34
Workout Total
+00:10
04:26
Avg. Workout
+00:32
06:43
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 Walker 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 Walker 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 Walker 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 Walker 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 03:42. Check the detail of the improvement plan below.

01:16 Potential Improvement 34.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:16 03:44 to 02:28 34.2%
Wall Balls 00:56 06:26 to 05:30 25.2%
Sandbag Lunges 00:50 05:16 to 04:26 22.5%
Sled Pull 00:34 04:49 to 04:15 15.3%
Rowing 00:03 04:39 to 04:36 1.4%
Farmers Carry 00:03 01:57 to 01:54 1.4%
Ski Erg 00:00 04:14 to 04:14 0.0%
Burpees Broad Jump 00:00 04:29 to 04:29 0.0%
Run Total 00:00 38:39 to 38:39 0.0%

Splits Time

Walker Jack Perfect Race
Splits Total Average Total
Running 1 04:38 00:00 04:23 +00:15 00:00 +00:00
Ski Erg 04:14 04:38 04:22 -00:08 04:23 +00:15
Running 2 04:35 08:52 04:45 -00:10 08:45 +00:07
Sled Push 03:44 13:27 02:44 +01:00 13:30 -00:03
Running 3 05:00 17:11 05:08 -00:08 16:14 +00:57
Sled Pull 04:49 22:11 04:36 +00:13 21:22 +00:49
Running 4 04:44 27:00 05:06 -00:22 25:58 +01:02
Burpees Broad Jump 04:29 31:44 04:56 -00:27 31:04 +00:40
Running 5 04:39 36:13 05:16 -00:37 36:00 +00:13
Rowing 04:39 40:52 04:42 -00:03 41:16 -00:24
Running 6 04:43 45:31 05:09 -00:26 45:58 -00:27
Farmers Carry 01:57 50:14 02:04 -00:07 51:07 -00:53
Running 7 05:08 52:11 05:07 +00:01 53:11 -01:00
Sandbag Lunges 05:16 57:19 04:46 +00:30 58:18 -00:59
Running 8 05:16 01:02:35 05:36 -00:20 01:03:04 -00:29
Wall Balls 06:26 01:07:51 06:00 +00:26 01:08:40 -00:49
Roxzone 06:43 01:20:51 06:11 +00:32 01:20:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jack Walker's performance in the 2024 Glasgow HYROX race places him solidly in the top tier of his age group and overall among participants, evidencing a strong fitness level and a competitive edge in this demanding event. With an overall time of 01:20:51, Jack demonstrates a commendable balance between speed and strength, particularly excelling in the total running time, where he finished 02:07 faster than average. This indicates a strong runner profile. However, the analysis of his race splits reveals areas ripe for improvement, specifically in strength-focused challenges and transitions (Roxzone). Jack's pacing at the start appears slightly conservative, with an initial run slower than average, yet he managed to consistently gain time in subsequent running segments. This pacing strategy suggests a cautious approach initially, followed by an impressive ability to maintain and increase pace, showcasing endurance and a strong running foundation.

Segments to Improve:

  • Sled Push: Jack's performance in the Sled Push segment was significantly slower than average, indicating a need for enhanced lower body power and endurance. Focused training should include weighted sled pushes and pulls to build specific muscle groups used in this event. Additionally, incorporating squats, deadlifts, and leg presses can increase overall leg strength. Practicing the actual movement with incremental weight can also help improve technique and efficiency.
  • Wall Balls: The slower time in Wall Balls suggests a need for improvement in coordination, power, and endurance in the upper body and core. To address this, Jack should incorporate medicine ball throws, both vertically and against a wall, focusing on explosive power. Squat thrusts with a medicine ball and plyometric exercises can also enhance the quickness and power needed for this segment.
  • Sandbag Lunges: The slower time here indicates a potential lack of stability and strength in unilateral lower body movements. Bulgarian split squats, lunges with weight variations, and single-leg deadlifts can build strength and balance. Additionally, incorporating core stability exercises will help maintain posture and efficiency during this segment.
  • Roxzone: The slower transition times suggest a need for improved overall fitness and efficiency in transitions. Jack should focus on interval training to boost cardiovascular fitness and practice rapid switches between different exercise modalities to reduce transition times. Simulating race conditions, including quick changes in equipment or exercise types, can also be beneficial.

Race Strategies:

  • Start Strong: Considering Jack's cautious start, a slightly more aggressive approach in the initial running segments could benefit his overall time without risking early fatigue. Balancing this with his strong finisher trait can lead to overall improved performance.
  • Strength Focus: Given Jack's runner profile, dedicating more training time to strength and power exercises, particularly those mimicking race-specific movements, can enhance his performance in the slower segments. This includes targeted workouts for sled push, wall balls, and sandbag lunges.
  • Efficient Transitions: Training for quicker transitions (Roxzone) can shave significant time off Jack's overall race time. This can be achieved through practicing equipment setup and breakdown, as well as simulating race day transitions during training sessions.
  • Endurance and Recovery: Incorporating endurance runs that mimic the race's length and intensity, combined with adequate recovery protocols (stretching, foam rolling, and nutrition), can help Jack maintain a high performance level throughout the race and improve recovery times between segments.

In summary, Jack Walker has shown great potential in the HYROX race with a particularly strong running profile. By focusing on targeted strength training, improving transition efficiency, and adjusting race day strategies, Jack can elevate his performance in future races. The suggested exercises, drills, and race strategies are tailored to address Jack's specific areas for improvement and build on his existing strengths.

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
Waters Tom 2023 Birmingham 01:20:22
Brennand Lee 2024 Birmingham 01:21:14
Johnson Adrian 2023 Birmingham 01:21:07
Cafferty David 2024 Dublin 01:21:11
Newman Richard 2024 Sports Direct HYROX London 01:21:04
Jay Josh 2024 Melbourne 01:20:43
König Georg 2023 Wien 01:21:13
Heemskerk Mark 2024 Rotterdam 01:21:13
Graf Alexander 2022 Hamburg 01:20:39
Kelly Adam 2024 Manchester 01:21:07

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Malaga 01:18:49
2024 Manchester 01:18:12
2023 Manchester 01:38:56
2023 London 01:17:56
2023 Birmingham 01:25:14
2024 Birmingham 01:16:10
2024 London 01:24:29

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