Lawson Jonathan Hyrox Result

Dive into this athlete’s performance at 2024 Malaga 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 30-34 #125015 01:27:13 78th in AG | Top 29.9% 340th | Top 27.7%
+01:36
45:02
Run Total
+00:13
05:38
Avg. Lap
+00:28
05:07
Best Lap
-03:06
33:43
Workout Total
-00:24
04:12
Avg. Workout
+01:31
08:32
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 Lawson Jonathan'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 Lawson Jonathan'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 Lawson Jonathan'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 Lawson Jonathan'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 03:59. Check the detail of the improvement plan below.

02:43 Potential Improvement 68.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:43 45:02 to 42:19 68.2%
Sled Pull 01:00 05:45 to 04:45 25.1%
Farmers Carry 00:16 02:21 to 02:05 6.7%
Ski Erg 00:00 04:13 to 04:13 0.0%
Sled Push 00:00 02:45 to 02:45 0.0%
Burpees Broad Jump 00:00 04:19 to 04:19 0.0%
Rowing 00:00 04:37 to 04:37 0.0%
Sandbag Lunges 00:00 04:04 to 04:04 0.0%
Wall Balls 00:00 05:39 to 05:39 0.0%

Splits Time

Lawson Jonathan Perfect Race
Splits Total Average Total
Running 1 04:54 00:00 04:43 +00:11 00:00 +00:00
Ski Erg 04:13 04:54 04:28 -00:15 04:43 +00:11
Running 2 05:09 09:07 05:02 +00:07 09:11 -00:04
Sled Push 02:45 14:16 02:57 -00:12 14:13 +00:03
Running 3 05:14 17:01 05:28 -00:14 17:10 -00:09
Sled Pull 05:45 22:15 05:02 +00:43 22:38 -00:23
Running 4 05:07 28:00 05:28 -00:21 27:40 +00:20
Burpees Broad Jump 04:19 33:07 05:26 -01:07 33:08 -00:01
Running 5 05:43 37:26 05:38 +00:05 38:34 -01:08
Rowing 04:37 43:09 04:51 -00:14 44:12 -01:03
Running 6 06:28 47:46 05:30 +00:58 49:03 -01:17
Farmers Carry 02:21 54:14 02:13 +00:08 54:33 -00:19
Running 7 06:05 56:35 05:28 +00:37 56:46 -00:11
Sandbag Lunges 04:04 01:02:40 05:13 -01:09 01:02:14 +00:26
Running 8 06:24 01:06:44 06:06 +00:18 01:07:27 -00:43
Wall Balls 05:39 01:13:08 06:39 -01:00 01:13:33 -00:25
Roxzone 08:32 01:27:13 07:01 +01:31 01:27:13
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jonathan Lawson demonstrated commendable performance in the 2024 Malaga HYROX race, securing a position within the top 18% of all athletes and the top 19% within his age group. This achievement places him as a strong competitor among his peers. His overall time and rank reflect a balanced athlete with a slight inclination towards strength-based events. Notably, Jonathan's total running time was slightly slower than average, suggesting that while he maintains a good pace, there's room for improvement in his running efficiency. His performance in the strength segments, particularly in the Ski Erg, Sled Push, Burpees Broad Jump, Rowing, Sandbag Lunges, and Wall Balls, was significantly above average, indicating a strong strength foundation. However, the analysis suggests a hybrid profile with a potential to excel further by enhancing his running efficiency and transition times between exercises.

Segments to Improve:

  • Total Running Time & Roxzone: Jonathan's total running time and Roxzone time were slower than average, indicating areas where significant improvements can be made. To improve his running efficiency, incorporating interval training, tempo runs, and long-distance runs into his weekly training regimen is advisable. Specifically, interval training can enhance his speed and endurance, while tempo runs will help improve his lactate threshold. For transitions, practicing quick switches between exercises in training sessions will help reduce Roxzone times. Exercises like plyometrics can also enhance his agility for faster transitions.
  • Sled Pull: This segment was significantly slower than average, highlighting a need for improved technique and strength. Focusing on posterior chain exercises such as deadlifts, hip thrusts, and kettlebell swings can increase his pulling power. Additionally, practicing the sled pull with varying weights and incorporating sprint intervals can improve both technique and endurance in this segment.
  • Farmers Carry: Although not as pronounced, improvement in the Farmers Carry could contribute to better overall performance. Grip strength exercises, such as dead hangs and farmer's walks with progressively heavier weights, will be beneficial. Also, incorporating core stability exercises will improve his posture and efficiency during this segment.

Race Strategies:

  • Start Pace Management: Jonathan should monitor his pacing at the start of the race to conserve energy for consistent performance across all segments. Starting slightly below his maximum pace and gradually increasing can prevent early fatigue.
  • Strength Segment Focus: Given his strength in this area, Jonathan should aim to maintain or slightly improve his performance in strength segments while focusing more intently on improving running segments. However, he should not neglect strength training, as maintaining this advantage is crucial.
  • Transition Efficiency: Reducing transition times (Roxzone) by practicing quick and efficient movements between exercises can shave valuable seconds off his overall time. This includes setting up for the next exercise while approaching it and using minimal rest between segments.
  • Mid-Race Evaluation: Jonathan should assess his energy levels and performance at the midpoint of the race to adjust his pace and effort for the remaining segments, focusing on areas where he can maximize his performance based on his remaining energy reserves.

By addressing these specific areas of improvement and implementing strategic adjustments, Jonathan Lawson has a strong potential to enhance his performance in future HYROX races. Dedicated focus on running efficiency and transition times, coupled with maintaining his strength advantage, will be key to his continued success.

Similar Athletes
Corrales Fran 2024 Bilbao 01:26:56
Tinelli Massimo 2024 Turin 01:27:43
Pugh Aiden 2024 Vienna - European Championship 01:27:31
Bergamini Nicola 2024 Milan 01:27:22
Gabriel Andrew 2024 London 01:27:42
Vortkamp Boris 2023 Hannover 01:27:15
Omar Ali 2024 Dubai 01:27:16
Buckland Thomas 2024 Manchester 01:27:09
张 帅正 2024 Beijing 01:27:16
Ivory Karl 2024 Amsterdam 01:26:54

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download