Cianfrone John Hyrox Result

Dive into this athlete’s performance at 2024 Chicago Navy Pier 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

USA USA Flag Men 40-44 #104013 01:40:38 92nd in AG | Top 68.1% 613th | Top 75.3%
+01:40
50:47
Run Total
+00:14
06:21
Avg. Lap
+00:33
05:41
Best Lap
-00:36
42:16
Workout Total
-00:04
05:17
Avg. Workout
-01:03
07:40
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 Cianfrone John'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 Cianfrone John'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 Cianfrone John'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 Cianfrone John'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 06:48. Check the detail of the improvement plan below.

03:35 Potential Improvement 52.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 03:35 09:38 to 06:03 52.7%
Run Total 02:48 50:47 to 47:59 41.2%
Burpees Broad Jump 00:18 06:49 to 06:31 4.4%
Rowing 00:04 05:10 to 05:06 1.0%
Ski Erg 00:03 04:44 to 04:41 0.7%
Sled Push 00:00 02:42 to 02:42 0.0%
Sled Pull 00:00 05:29 to 05:29 0.0%
Farmers Carry 00:00 01:43 to 01:43 0.0%
Wall Balls 00:00 06:01 to 06:01 0.0%

Splits Time

Cianfrone John Perfect Race
Splits Total Average Total
Running 1 03:43 00:00 05:09 -01:26 00:00 +00:00
Ski Erg 04:44 03:43 04:40 +00:04 05:09 -01:26
Running 2 05:41 08:27 05:37 +00:04 09:49 -01:22
Sled Push 02:42 14:08 03:25 -00:43 15:26 -01:18
Running 3 08:16 16:50 06:07 +02:09 18:51 -02:01
Sled Pull 05:29 25:06 05:54 -00:25 24:58 +00:08
Running 4 06:43 30:35 06:07 +00:36 30:52 -00:17
Burpees Broad Jump 06:49 37:18 06:40 +00:09 36:59 +00:19
Running 5 06:41 44:07 06:23 +00:18 43:39 +00:28
Rowing 05:10 50:48 05:09 +00:01 50:02 +00:46
Running 6 06:16 55:58 06:14 +00:02 55:11 +00:47
Farmers Carry 01:43 01:02:14 02:33 -00:50 01:01:25 +00:49
Running 7 06:30 01:03:57 06:12 +00:18 01:03:58 -00:01
Sandbag Lunges 09:38 01:10:27 06:17 +03:21 01:10:10 +00:17
Running 8 07:01 01:20:05 07:14 -00:13 01:16:27 +03:38
Wall Balls 06:01 01:27:06 08:14 -02:13 01:23:41 +03:25
Roxzone 07:40 01:40:38 08:43 -01:03 01:40:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

John Cianfrone, competing in the HYROX Age Group 40-44, delivered a commendable overall performance, finishing in the top 43% of all athletes. His strength lies in his ability to perform well in the strength-based activities, in particular the Sled Push and the Farmers Carry, where he was significantly faster than average. However, there seems to be a scope for improvement in his running times, as indicated by his 'Total running time' being slower than average. John started the race with a fast pace, but his speed declined as the race progressed, indicating a potential issue with endurance or pacing strategy.

Segments to Improve:

  • Sandbag Lunges: This was John's slowest segment compared to the average. It could benefit from a focus on lower body strength and endurance training. Incorporating exercises like lunges, squats, and deadlifts into his training routine can help improve his performance in this area. Also, practicing the lunges with a sandbag can help him get more accustomed to the weight and movement, improving his form and efficiency.
  • Total Running: John's overall running time was slower than average, indicating a potential lack of running endurance or speed. Interval training, incorporating both high-intensity sprints and long, steady-state runs, can improve his running performance. Also, hill runs can help build endurance and leg strength, which will contribute to a better running performance.
  • Burpees Broad Jump: This segment was slightly slower than the average, which could indicate a need for improved explosive strength and coordination. Plyometric exercises like box jumps, burpees, and broad jumps can help improve these aspects.
  • Sled Pull: Although John performed better than average in this segment, there is still room for improvement. Incorporating more strength training, particularly targeting the upper body and core, can help. Exercises like rows, pull-ups, and deadlifts could be beneficial.

Race Strategies:

John should consider adopting a more paced strategy for the race. Starting too fast may lead to early fatigue, impacting his performance in the later stages of the race. Instead, maintaining a steady pace throughout can lead to a better overall time. It would be beneficial for John to practice his transitions between running and strength segments to reduce the roxzone time. Another strategy could be to focus on maintaining a steady rhythm during the strength segments, rather than trying to rush through them, which may lead to fatigue and slower running times. Lastly, incorporating regular strength and endurance tests in his training can help monitor progress and adjust his training program as needed.

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
Kondratenko Denys 2019 Nürnberg 01:40:32
Ortega Alex 2023 Los Angeles 01:40:37
Lopez Gabriel 2024 Ciudad de Mexico 01:40:51
Devereaux Keith 2024 Anaheim 01:41:01
Van Heems Marc 2024 Milan 01:40:44
Delmotte Mickaël 2024 Bordeaux 01:41:01
Habib Alex 2023 Dallas 01:41:08
Huarte Gonzalo 2021 Madrid 01:40:41
García Mancera Cristopher 2024 Mexico City 01:40:29
Gołacki Piotr 2023 Warschau 01:41:07

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