Dive into this athlete’s performance at 2024 Washington - North American Championships 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 Dorsey Jeffrey'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 Dorsey Jeffrey'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 Dorsey Jeffrey'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 Dorsey Jeffrey'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.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jeffrey Dorsey's performance in the 2024 Washington - North American Championships places him solidly within the upper echelons of his age group and overall participants, demonstrating a commendable level of fitness and determination. Notably, Jeffrey's overall time and positioning suggest a balanced athlete with potential for improvement in both running and strength segments. His total running time, being slightly slower than average, alongside stronger performances in strength-focused events like the Sled Push and Sled Pull, indicates a more hybrid profile with a slight leaning towards strength. An analysis of his pacing reveals a strong start but a tendency to slow down in subsequent running segments, suggesting possible issues with endurance or pacing strategy.
Segments to Improve:
Run Total & Specific Running Segments: Jeffrey's running times, particularly in the later stages of the race, show room for improvement. Including interval training sessions focused on maintaining speed over distance could be beneficial. VO2 max workouts, such as 400m repeats with rest equal to the run time, can improve aerobic capacity. Incorporating long, slow runs into his training regime will enhance endurance, while hill sprints will build strength and speed.
Sandbag Lunges: To improve time on sandbag lunges, focus on leg and core strength. Exercises like weighted squats, lunges, and deadlifts will build the necessary muscle groups. Additionally, practicing lunges with a sandbag or similar weight can help improve form and endurance for this specific challenge.
Rowing: Given the significant time loss in rowing, incorporating more rowing sessions into the training plan is essential. Focusing on technique, especially the power phase, can dramatically improve times. Interval training on the rower, alternating between high-intensity sprints and recovery periods, will also increase efficiency and stamina.
Burpees Broad Jump: This segment requires both strength and explosive power. Plyometric exercises such as box jumps, jump squats, and broad jumps will build explosive leg power, while high-repetition burpee sessions improve endurance and speed in the movement.
Race Strategies:
Pacing: Given Jeffrey's strong start but subsequent slowdowns, working on a more sustainable pacing strategy could yield better overall times. Practicing race-pace runs where he simulates the pace of each running segment can help. Additionally, incorporating negative split runs into his training, where the second half of the run is faster than the first, will teach energy conservation and boost endurance.
Transition Times (Roxzone): Jeffrey's faster-than-average Roxzone time suggests efficient transitions, but there's always room for improvement. Simulating race conditions in training, including the transition between running and strength exercises, can minimize rest times and improve overall flow and performance during the race.
Strength Training Balance: Integrating a balanced strength training regimen that doesn't compromise running performance is crucial. Focusing on compound movements that engage multiple muscle groups at once (e.g., squats, deadlifts, and overhead presses) can improve overall strength without excessively bulking up, which might slow down running segments.
Nutrition and Recovery: Attention to nutrition, hydration, and recovery strategies is essential for endurance events like Hyrox. Implementing a nutrition plan that supports endurance and recovery, along with adequate rest days and mobility work, will ensure Jeffrey is in peak condition on race day.
By focusing on these suggested areas of improvement and implementing the recommended strategies, Jeffrey Dorsey can expect to see significant improvements in his Hyrox race performance, potentially leading to better overall and age group rankings in future events.
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