Dive into this athlete’s performance at 2024 Manchester 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.
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 Jones Daniel'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 Jones Daniel'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 Jones Daniel'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 Jones Daniel'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
04:52.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Daniel Jones showcased a commendable performance in the 2024 Manchester HYROX, ranking in the top 35% of his age group and overall top 33%. His overall time and rank reflect a strong competitor with potential for further improvement. Notably, Daniel started the race stronger than average in the first running segment but gradually lost time in subsequent runs, indicating a potential issue with pacing or endurance. His proficiency in the strength-based exercises, such as the Sled Push and Sled Pull, suggests a more strength-oriented profile, despite a slower overall running time than average. This indicates that while Daniel excels in strength exercises, his running and endurance aspects need targeted improvement to achieve a more balanced performance.
Segments to Improve:
Running Segments & Total Running Time: With the total running time being 02:20 slower than average, it’s clear that enhancing endurance and running efficiency should be a priority. Interval training, incorporating both high-intensity sprints and longer, steady-state runs, can improve cardiovascular endurance. Focused drills on running form, such as high knees and butt kicks, can also enhance running efficiency.
Burpees Broad Jump: Losing 00:59 compared to the average in this segment suggests a need for improvement in both technique and explosive power. Plyometric training, including exercises like box jumps and squat jumps, can increase power. Practicing the specific technique of the burpee broad jump, focusing on minimizing ground time and maximizing jump distance, will also be beneficial.
Sandbag Lunges: Being 00:15 slower than average in this exercise indicates room for improvement in both strength and stability. Incorporating lunges with varying weights and unilateral leg exercises such as Bulgarian split squats can build strength. Additionally, core-strengthening exercises will improve stability during lunges.
Race Strategies:
Pacing: Given Daniel’s tendency to start strong but slow down, focusing on a more consistent pace throughout the race is crucial. Using a running watch to monitor pace and setting target times for each segment can help manage effort levels more effectively.
Transitions (Roxzone): Although Daniel was faster than average in the Roxzone, continuous improvement in transition times can still yield better overall performance. Practicing swift transitions between exercises, possibly by setting up mock transition zones in training, will ensure minimal time is lost.
Strength and Endurance Balance: Given Daniel’s strength orientation, incorporating more endurance-focused training without neglecting strength work will create a more balanced athlete. A combination of endurance running, strength training, and hybrid workouts (e.g., CrossFit or circuit training) can enhance overall fitness.
By addressing these identified areas of improvement with the suggested training strategies and maintaining a focus on race pacing and transitions, Daniel Jones has the potential to significantly improve his future HYROX performance. The key will be to balance his inherent strength with enhanced running endurance and efficiency, alongside refining technique in specific exercises.
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